The holidays are a great time for getting family and friends together for good conversation, music and delicious foods, of course. However, the holidays can also be a stressful time for people with diabetes who need to manage their blood sugars throughout the festivities. As a host, or if you are invited to attend a holiday gathering, here are some key things you can do for diabetes-friendly holiday entertaining.
1) Stick to a schedule for dinner: People with diabetes have regular mealtimes to help keep their blood sugars in check. If dinner is behind schedule, be sure to have diabetes-friendly appetizers on hand for your guests to snack on.
2) Swap in whole grains: As a great source of fibre, whole grain products help slow down digestion to keep sugar levels more stable after a meal. Try getting more whole grains on your holiday food table by using brown or wild rice for side dishes and swapping some of the white flour in holiday baking with whole wheat or whole grain flour.
3) Add more lean protein: Like fibre, protein slows digestion and keeps us fuller and less prone to over-eating. Beyond the main meal, consider adding protein to your appetizers with some hummus and vegetables or a salmon pate and whole wheat crackers. Choose leaner cuts of meat such as skinless chicken and turkey—and opt for baking, broiling, roasting or barbecuing over frying. Skip the processed, high-sodium meats whenever possible.
4) Skip the salt: Less salt is better for the heart, something people with diabetes are concerned about as they are at greater risk for cardiovascular disease. To add flavour to foods without salt, consider adding more herbs and spices, minced garlic or citrus. Use fresh vegetables instead of canned which are high in sodium, and if using canned beans, be sure to rinse them several times to get rid of excess salt.
5) Stock up on veggies: Adding more raw or steamed vegetables is a healthy choice for all your guests. Ideally choose non-starchy varieties (e.g., carrots, cucumbers, peppers, cabbage, mushrooms) for diabetes-friendly options as they are low in calories and in carbohydrates. Avoid serving vegetables in creams and butter, which add unnecessary calories.
6) Serve healthy fats: Make sure your holiday food table includes plenty of healthy fats which are ideal for a diabetes diet. These can include items like nuts, seeds, avocado and olive oil.
7) Consider a potluck: If guests offer to bring food items, take them up on it. This will help ensure that those with diabetes can bring a dish they know they can safely sample.
8) Provide non-alcoholic drinks: Drinking too much alcohol is never advised. For people with diabetes who take certain medications, it can lead to dangerously low blood sugar levels too. Be sure to have plenty of still and sparkling water on hand for guests to enjoy, and limit alcohol consumption when possible.
9) Get your guests moving: Start a dance party or an active game of charades to get your guests up and moving after dinner. Peak after-meal sugar spikes typically occur within 90 minutes, and initiating exercise during this time frame can help keep blood sugar levels in check. Plus, it takes focus off the food for a while.
10) Plan your menu: It just takes a little planning to ensure you’ve got diabetes-friendly offerings at your holiday table this year. Here are some delicious diabetes-friendly recipes to add to the menu, from appetizers to desserts.
APPETIZER—Start your guests with this flavourful and high-protein Chili Lime Roasted Edamame which is super easy to prepare in an air-fryer.
MAIN—Wow your guests with this diabetes-friendly Cranberry Balsamic Chicken that features a marvelous marinade of cranberries, balsamic vinegar and orange.
Or skip the meat entirely with this hearty vegan Lentil Mushroom Stew packed with fibre-rich lentils.
SIDES—Cornbread mini muffins with onion and jalapeno make a perfect complement to the lentil stew or to any of your favorite soups or sauces.
If you’re itching for some greens on the side, try this Green Goddess Salad which packs a punch with its combination of greens, cabbage and fresh herbs.
Dessert—Cap off the night with this refreshing and high-protein Frozen Yogurt Berry Bark topped with mixed berries and pistachios.
While you are prepping for your holiday meal, you may want to try this festive Cranberry Apple Kefir Smoothie.
Need a diabetes-friendly host gift?
If you are lucky enough to be heading to someone else’s house for the holidays and want to bring a gift to the host, try this DIY spiced almond butter, which is sure to be a hit!
As a host or a guest, taking a little time to plan festivities can ensure everyone has a great experience at your next get-together. Happy Holidays!
