What to eat at Christmas if you have diabetes
Enjoying the indulgent festive season can be a struggle for people with diabetes. Pav Kalsi, clinical advisor at Diabetes UK, shares some tips to enjoy Christmas if you have the condition...
Eating at Christmas is part of the fun, and there’s no need to completely miss out on certain foods. But a healthy diet is important for managing diabetes, so if you have the condition then you can always consider having healthy versions of classic Christmas dishes. This might mean adapting recipes so that they are more balanced, lower in fat and include plenty of vegetables and fruit. If you are planning a party it’s also a good idea to keep healthy snacks such as vegetable crudités or a small portion of unsalted nuts around so that you’ve got an alternative.
Festive glucose glitch
At some point during the festive period, you may find that you have higher blood glucose levels than normal due to being less active than usual, overindulging or changing your routine. Don’t worry about one or two high readings as this shouldn’t affect your long-term diabetes control, but aim to avoid persistently high readings in order to avoid compromising your health.
Don't get stuck on the sofa
Making sensible food choices and keeping physically active could help you to control blood glucose levels, blood pressure and blood fats and to manage weight.
There are lots of easy and fun ways to fit in some physical activity. A brisk walk is a great way to stay active – and it still counts if it’s in a shopping centre checking out the sales. Jumping about with the children, dancing at a party, or skating at a local or pop up ice rink all help towards keeping healthy during a typically overindulgent period.
Make sensible choices (but still enjoy yourself!)
Here are some examples of the kind of easy ways you can cut calories and fat from your main Christmas meal without compromising on taste:
Turkey: Remove the skin and eat light-coloured meat (breast) rather than dark meat (thigh) to reduce your fat intake.
Pigs in blankets: Use low-fat cocktail sausages and pierce the skins. Wrap with lean back-bacon (with the excess fat trimmed off) and grill, rather than fry or bake, to allow any excess fat to drain away. Try and limit yourself to two or three.
Roast potatoes: Keep the amount of fat you add to a minimum by dry-roasting or using spray oil.
Stuffing: Avoid high-fat, high-calorie sausage meat. Instead use vegetarian stuffing such as sage and onion or chestnut and cook in a separate dish to the turkey.
Vegetables: Fill at least two-fifths of your plate with vegetables. They are low in calories, help you feel fuller for longer and leave less room for unhealthy foods. If possible boil or steam rather than fry.
After-dinner treat: Of course Christmas wouldn’t be the same without dessert, such as a traditional Christmas pudding or mince pies served with brandy butter, custard or cream. Make your mince pie without a lid, and choose single cream instead of double cream or make custard with semi-skimmed or skimmed milk.
What to drink?
Alternating between alcoholic and soft drinks can help to limit the amount of alcohol you consume and keep you hydrated at the same time. Fruit juices tend to be high in sugar, so go for sugar-free or diet drinks instead and use these for mixers as well. Another way of cutting down on calories and the number of units is to choose a lower strength wine.
Try not to drink to excess, however freely the drink is flowing. Diabetes UK recommends men should have a maximum of 3-4 units of alcohol and women a maximum of 2-3 units. If you take insulin or some types of tablets, alcohol can lower blood glucose levels and therefore increase the risk of having a hypo, which is where your blood glucose level falls dangerously low.
Remember not to drink on an empty stomach, as this can send your blood glucose level low and so can increase risk of a hypo. A protein-based snack, such as unsweetened yogurt, can help to slow the absorption and effects of alcohol. Always have a starchy, slow-release snack before bedtime such as toast, cereal or a sandwich.
For more information on diabetes and managing the condition visit Diabetes UK.
Find healthy recipes chosen by Diabetes UK our diabetes recipe collection.
This article was written by Diabetes UK. It was last reviewed on 2nd November 2018 by Kerry Torrens.
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
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