Do Holiday Gatherings Actually Affect Weight or Blood Sugar? 

End of the year is often filled with food-centered festivities for many people around the world that can impact their diabetes management. Even research studies are showing that changes to dietary patterns during the holidays can greatly affect weight and glycemic control. For instance, one cohort study found that significant weight gains are experienced during the 6-week period from Thanksgiving to New Year, accounting for 51% of annual weight gain.¹ Other studies reported similar findings, showing that people with type 2 diabetes mellitus experienced significant increases in hemoglobin A1C and lipid levels from preholiday to postholiday period that may contribute substantially to annual A1C changes.^2,3

This may leave people with diabetes as well as other chronic conditions in a dilemma. Forsake diet and glycemic control or forgo holiday gatherings with family and friends? Here are some tips for enjoying this season while keeping your diabetes in check!

7 Tips for Keeping Diabetes in Check During Holidays

1. Raise Awareness 

The burdens of self-care and the psychological distress associated with diabetes management pose an immense barrier to keeping diabetes in check.^1,4 Many people with diabetes experience diabetes distress, linked to poor treatment adherence, poor glycemic control, higher rates of complications, and decreased quality of life. Having social support from those closest to you can help you in managing your diabetes even during the holidays. Raising awareness of diabetes and asking for support can allow those around you to be mindful of how everyone can enjoy holiday meals and festivities.

2. Ask for Diabetes-Friendly Modifications 

If your family and friends are hosting a meal or if you are eating out at a restaurant, ask if healthier alternatives can be made, such as a low-carb or low-fat option. When considering your carbohydrate, ask if there are whole-grain options. Ask for whole-grain bread or pasta over white bread or pasta and brown rice over white rice. Request if the dish can be made with less oil, butter, cream, and/or sugar. Asking for information and modifications can be a great way to enjoy your favorite dishes in a healthier way.

3. Exercise Portion Control

Controlling your portion size helps avoid overeating and allows you to maintain a healthy eating pattern. For instance, the “Diabetes Plate Method” recommends using a nine-inch plate and filling ½ of the plate with non-starchy vegetables, ¼ of the plate with protein, and the remaining ¼ of the plate with carbohydrate.³ In addition to utilizing these plate methods to control portion size, be extra mindful when you are eating out. Certain restaurants and fast-food chains may offer more foods and/or drinks than what you normally eat at home.⁵ You can save some of your dish to eat as a leftover or share your food with others. When given the option to choose the size of a meal, try to avoid the large sides or drinks, but opt for the smaller sizes.

4. Choose Water Over Sugary Drinks

Oftentimes the first thing you choose when you are eating is what you will drink. Soft drinks such as coke contain high amounts of easily digestible sugar and cause spikes in blood sugar levels.^1,4,6,7 Sweetened iced tea, certain types of fruit juice, and sports drink have high glycemic index values. Alcohol, especially beer, can also rapidly increase blood glucose levels.

Although water may not be the most appealing drink, try to stick with water. Diet drinks are a good next option, but please keep in mind that they are often high in artificial sweeteners.

5. Skip or Swap

Even when it comes to your appetizer or side dishes, you can make certain choices to consume a healthier meal.^5,6 When there are bread or chips available as appetizers, try to skip them. When you are choosing sides, try to stick with the healthier alternatives. For examples, if you are stuck between French fries and a salad bowl, opt for the salad bowl. If you are choosing between creamy potatoes and roasted broccoli for your side, go for the roasted broccoli.

6. Know the Hidden Sources of Sugar 

Condiments can be tricky – they can enhance the taste of foods and sides, but they are also often the biggest hidden sources of sugar and/or fat. If you are eating out, ask for your condiments like ketchup, mayonnaise, sour cream, honey, and salad dressings on the side. By having dressing on the side, you can control how much dressing you consume. You can then enjoy your salad for both its taste and health!

7. Watch Out for Desserts

Certain types of desserts such as cakes and cupcakes with icing have high glycemic index values. ^1,4,6,7 Baked goods have varying effects on blood glucose, but muffins, pancakes, doughnuts, scones, and white bread can cause spikes in levels. When choosing desserts, stick with bread and baked goods made from whole wheat and multigrain that take longer to digest and typically have lower glycemic index values. You can also make and share diabetes-friendly snacks and desserts with your families and friends. Consider yogurt parfaits rich in protein, minerals, and vitamins or energy balls with healthy nut butter packed with protein and healthy fats.²