Maintaining a Healthy Weight and Managing Blood Sugar During the Holidays
Holiday time brings so many contrasts. There are all those wonderful foods we only eat at holidays, plus the abundance of opportunities to attend social events; and while these aspects bring us great joy and satisfaction, it's also easy for our best intentions to simply go by the wayside.
However, using a few (easy) strategies, you can have an enjoyable holiday experience and maintain both your healthy weight and blood sugar levels. Consider this approach to be one of celebrating and enjoying, rather than one of deprivation.
Here are some tips to successfully transform the holiday feast from being a metabolic minefield into an opportunity for mindfully mastering your choices:
1. The Healthy Holiday Plate
A small change can result in significant outcomes. The manner in which you construct your meals is nearly as important as the foods you choose to include:
Carbs have the biggest impact on blood sugar. 90% of carbs (rice, noodles, bread) get converted into glucose.
Protein has minimal impact on glucose because they are used for other metabolic needs. They can take anywhere from 3-4 hours to be digested, which is much slower than carbs.
Fat slows digestion, causing a delayed rise in blood sugar. Modest intake of healthy (unsaturated) fat is good for glucose and insulin sensitivity; however, excessive fat (especially saturated fat) increases insulin resistance and blood sugar.
Reducing the amount of carbs you eat will have a great impact on sugar control, while protein will help keep you feeling full for longer.
Here’s a tip: A healthy plate is ½ vegetables (particularly non-starchy vegetables such as asparagus, broccoli, carrots, Brussels sprouts, cauliflower, spinach, green beans and mushrooms), ¼ meat, and ¼ carbs. Carbohydrates based food tend to be higher in calories. Vegetables, on the other hand, are low in calories (18 calories for 2 cupped handfuls of salad without dressing) and they contain vitamins and minerals that are great for your health.
2. The Festive Swap Trick
Just because you want to continue to enjoy your favorite holiday dishes does not mean you can't modify them slightly. Try making some minor substitutions such as:
Roasted over deep-fried dishes
Fruit-infused water (e.g. sliced apples, cinnamon sticks, and pomegranate seeds) instead of sugary drinks
Lean meat portions instead of processed meats
Fruit-based desserts, when possible
While these substitutions do not remove the fun out of the holiday experience, they do allow you to feel more confident about your ability to stay in charge of your choices, and how you are feeling in your body.
3. Preserve Your Morning, Preserve Your Metabolism
Do not "spend" your calories at a large dinner. Missing breakfast or lunch may result in excessive eating, unstable glucose levels and lower metabolic rate.
A few traditional breakfast options in Singapore, such as kaya toast, soft-boiled eggs with toast, or local pastries, can be high in carbohydrates, potentially causing an undesirable surge in blood glucose levels.
Check out some Diabetes-friendly Breakfast Options.
4. Food Sequence Matters
Vegetables first, lean proteins next, and carbs and desserts last. Going for the leafy vegetables like salads first will prevent you from over-eating. You will feel fuller, faster and help you maintain the right ratio of nutrients for a health plate. This order of eating will help make sure that you eat more veg and protein than carbs. For those with high blood sugar, this is also great as it helps to reduce the spike in blood glucose levels after the meal.
Finish a glass of water with each plate of food.
If you finish one plate of food and still feel hungry, try drinking a glass of water before getting a second helping. The water can help you feel full, which may enable you to pace your eating better during the event.
Avoid sauces and creams, as they are often high in calories and easy to overconsume. Use salad dressing sparingly and take as little as possible of these additions.
5. The Silent Saboteur of Glucose and Goals: Alcohol
Alcohol lowers your inhibitions, increases appetite, and negatively impacts your blood sugar level. Although alcohol doesn’t directly cause diabetes, it can affect your blood sugar levels in the short term, depending on how much and what you drink.
You could experience high blood sugar levels or hyperglycemia because some alcoholic drinks (like cream liqueurs, dessert wines, and traditional cocktails) are packed with carbohydrates and sugars.
Alcohol consumption may stimulate the nerve cells in your brain’s hypothalamus that increase appetite, thus encouraging you to snack on unhealthy food options.
Unfortunately, any amount of alcohol you drink can and will impact your blood glucose levels so, the important thing to do is drink in moderation.
6. The Post-Meal Walk
Incorporating a brisk walk into your routine following a meal is a beneficial practice for maintaining healthy glucose levels. This habit helps mitigate the glucose spikes that frequently occur post-meal. While especially valuable for individuals with diabetes, it offers advantages even for those who are otherwise healthy.
Post-meal walking also contributes to more stable energy levels and mood by preventing the common post-meal "crash" or slump.
Turns out, you don't have to be a marathon runner to get better blood sugar control. Research from two major studies, one conducted in 2021 and another in 2016, suggests that just a quick, brisk walk for 20 to 30 minutes after you eat can really help keep that post-meal blood sugar spike in check.
7. Do Not Wait For January: Take Control of Your Progress Today
Research indicates most people will gain 0.4 to 0.9 kg each year during the holiday season, and often these people will find it difficult to shed off the weight. Those with insulin resistance or diabetes may experience additional problems with their condition due to the effects of a few weeks of uncontrolled blood sugar; these include fatigue, cravings, and inflammation.
However, with the right support, a healthier holiday season is achievable.
If you would like a physician-supervised program to assist in maintaining your current progress during the holiday season, NOVI Health may be able to help
Learn more about our Diabetes Management Program, NOVI Magnum. Our multi-disciplinary care team of doctors, dieticians, and coaches can help provide unique insights about your blood sugar and formulate a holistic diabetes management plan just for you.
If you would like to lose weight sustainably, learn more about our holistic, doctor-designed medical weight loss program, NOVI Optimum Plus.