With care and moderation, people with diabetes can indulge, too
For diabetics, the holiday season is fraught with temptations.
Candy is everywhere. Your well-meaning co-workers bring in plates of cookies
that taunt you from the break room. You've got invitations to party after party
where it seems like the foods were chosen either to test your will or spite
It's past midnight. You're out of clean clothes, and you haven't finished
that report for work. Though the alarm clock will ring in six hours, you cram
in a load of laundry and spend another bleary-eyed hour at the computer. It's
the only way to stay on top of a busy life, right? While skimping on sleep may
seem like a good idea in the short run, it can have serious long-term
consequences. Scientists warn that too little shut-eye may raise type 2
diabetes risks. And if you already have diabetes,...
But before you decide to give everyone a piece of coal and
hibernate through the holidays, you should know that being diabetic doesn't
mean you have to give up your favorite seasonal foods.
"During the holidays, don't deprive yourself for heaven's
sake," says Elaine Magee, MPH, RD, a consulting expert with WebMD and the
author of Tell Me What to Eat if I Have Diabetes: Nutrition You Can Live
With. "If there's something you want to eat during the holidays,
whether it's English toffee or rum balls or what have you, you can eat it.
You've just got to plan ahead."
Although sweets are often considered a diabetic's worst enemy,
managing diabetes is more complicated than simply avoiding sugar. For instance,
other carbohydrates -- like a serving of mashed potatoes -- can cause a surge
in blood sugar just like a candy bar. It's the total number of carbohydrates
that counts and not the form you're eating them in. Fat, which abounds in
holiday cooking, should also be kept to a minimum.
So what should you be eating during the holidays? "As at
any time of the year, you should be eating a healthy, balanced diet low in
saturated fat," says Gene Barrett, MD, of the department of internal
medicine at the University of Virginia. He also stresses that you should be
getting a good amount of fiber and complex carbohydrates.
That can be tricky during the holidays. But neither Barrett or
Magee says you need to eliminate foods, since a good meal plan balances
different types foods and outlaws none.
While the holidays are a time when you have less control over
what food is put in front of you, you've still got control over what you
actually choose to eat. Don't allow the usual high-fat and high-sugar holiday
party fare to take you by surprise. If you're going to a party or a holiday
meal, go prepared.
Know your own limits. "Every diabetic is different," says Magee,
"and you need to figure out the balance of different foods that works for
you." Although counting grams every day may be difficult, you should have a
general sense of what combinations of carbohydrates, fats, and fiber work.
Try to anticipate the kind of food that you'll encounter at a party. For
instance, if you know that your mom is making a favorite pie for dessert, plan
your meals and medication during the day accordingly so that you can have a
slice. You don't have to deny yourself if you think ahead.
If you're really concerned that there won't be food at a party that you can
eat, consider eating a snack beforehand.
Another good alternative is to bring a dish with you that you know you can
eat. Given that there are 17 million diabetics in America, there are a number
of recipes and cookbooks for people with diabetes. In general, consider
reducing sugar or using a sugar replacement in sweets and use pureed fruit as a
substitute for fat in baked goods. Your host will surely appreciate the
gesture, and you'll be able to relax knowing that you won't go hungry.
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If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.
People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.
Congratulations on taking steps to manage your health.
However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.
Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.
Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.
One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.
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