Diabetes-Friendly Christmas Guide: Foods to Avoid and Healthy Swaps

Last year, Diabetes Ireland compiled a comprehensive 'handbook' of festive foods to avoid if you are living with diabetes, along with suitable replacements to help maintain healthy blood sugar levels. This guide ensures you can still enjoy holiday meals without compromising your health.

Top tips included:

• Avoid drinking alcohol on an empty stomach, as this can cause low blood glucose (BGL) the next morning.
• Steer clear of turkey skin, which is high in fat and can affect blood sugar.
• Roast potatoes whole, as smaller ones tend to absorb more fat, which can lead to higher glucose spikes.

Check the full guide HERE

Here's a quick diabetes and Christmas food handbook to help manage blood sugar levels while still enjoying festive treats:

1. Eggnog

   • Avoid: Traditional eggnog, which is high in sugar and saturated fats.
   • Replace: Opt for a lower-sugar or sugar-free version, or make your own with a sugar substitute and low-fat or almond milk.

2. Sugary Drinks

   • Avoid: Sugary sodas, fruit juices, and punch that can cause blood sugar spikes.
   • Replace: Choose water, sparkling water, or unsweetened herbal teas to stay hydrated without affecting your glucose levels.

3. White Bread/Rolls

   • Avoid: Highly processed white bread, which raises blood glucose quickly.
   • Replace: Opt for whole-grain or whole-wheat varieties, which have a lower glycemic index and help stabilize blood sugar.

4. Stuffing

   • Avoid: Traditional stuffing made with white bread and sugary ingredients.
   • Replace: Use whole-grain bread and incorporate vegetables, herbs, and lean proteins to balance your meal.

5. Candied Yams

   • Avoid: Sweet potatoes covered in marshmallows and brown sugar.
   • Replace: Roast sweet potatoes with a sprinkle of cinnamon and olive oil for a healthier, low-sugar option.

6. Sugary Cranberry Sauce

   • Avoid: Canned cranberry sauce packed with added sugars.
   • Replace: Make your own cranberry sauce using fresh cranberries and a sugar substitute or natural sweetener to keep it diabetes-friendly.

7. Glazed Ham

   • Avoid: Ham coated in sugary sauces.
   • Replace: Choose lean, unglazed ham or turkey, and season with herbs for a healthier protein option.

8. Gravy

   • Avoid: Store-bought gravies, which often contain high sodium and sugars.
   • Replace: Make homemade gravy using low-sodium broth and whole-wheat flour.

9. Creamy Casseroles

   • Avoid: Casseroles loaded with cream, cheese, and butter, which are high in fats and carbs.
   • Replace: Use lower-fat dairy or Greek yogurt to lighten your dish without compromising taste.

10. High-Sugar Desserts

    • Avoid: Desserts like pecan pie, fruitcake, and sugary cookies.
    • Replace: Opt for diabetes-friendly desserts like sugar-free pies, fresh fruit with cinnamon, or dark chocolate.

11. Excessive Alcohol

    • Avoid: Too much alcohol can lead to unpredictable blood sugar fluctuations.
    • Replace: Drink in moderation, opting for light beer or lower-sugar wines.

12. Mindful Portions

    • Remember: Even with healthier food swaps, it's important to be mindful of portion sizes to avoid blood sugar spikes.

By making these food swaps and keeping portions in check, you can enjoy a festive Christmas meal while effectively managing your diabetes. Always consult your healthcare provider or dietitian for tailored advice on managing your diet and blood sugar.

Here are some similar blogs we recommend for you:

- Carb Counting Strategies
- Diabetes Care: Beyond Blood Sugars
- Is Carb counting stressing you out?

 

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