SPRINGFIELD, Mo. (KY3)—Many look forward to the big meals on Thanksgiving, but for diabetics, it can be a challenge to enjoy the meal while managing their blood sugars. Luckily, there are some tips you can follow to enjoy your Thanksgiving food without hurting your health.
First and foremost, watch your portion sizes.
“Portion control is the key. So, I would advise all of you diabetic patients to have a healthy snack before you go to your friend’s place or before your lunch and dinner on Thanksgiving. So you’re already kind of full, so you have less tendency to overeat, and it’s all about, you know, portion control,” said Dr. Rami Nair, an endocrinologist with Mercy.
You should also consider healthy alternatives. Avoid high-carb, high-sugar foods like mashed potatoes and pumpkin pie. Instead, consider substitutions, whether making your own at home or bringing them.
“I would suggest they plan ahead. Always make good choices. So if probably if I list it out, say, for example, if you’re being invited as a guest or if you’re cooking for your family and guests, there are certain things you can do, like if you’re cooking, substitute with low-calorie things. For the mashed potatoes, you can plan for mashed cauliflower and things like that. And if you are going to be a guest, take a healthy dish with you so that you can also enjoy healthily,” said Dr. Nair.
You also want to be mindful of what you’re choosing. It’s okay to enjoy some high-carb items like macaroni and cheese, but fill the bulk of your plate with greens or proteins.
“I don’t want you to lose that fun of every good food with your family and friends. So basically, when you’re fixing your plate, be mindful of it. Half of your plate, if you can smartly fill with the green leafy vegetables and a little bit of taste, everything tastes everything,” said Dr. Nair.
Consider taking a walk before and after your meal as well. That will help your body store blood sugars appropriately.
“Always take a little walk before your meal and after your meal, even a little bit of walking. It really does wonders for your blood sugars. It will shift the glucose from your blood in your storage, and how much sugar you have in your muscles and storage. It’s not going to hurt you,” said Dr. Nair.
You also want to frequently test your blood sugars while you’re eating heavy foods.
“Frequent testing can never hurt you. Fluctuations of blood sugars can be harmful to the body. When sugars are high, some of the glycosylation products are released, and they can attack various parts of the body,” said Dr. Nair.
Also, be mindful of beverages. Many alcoholic beverages are high-carb, so consider drinking lots of water to manage your sugars.
To report a correction or typo, please email [email protected]. Please include the article info in the subject line of the email.
Copyright 2024 KY3. All rights reserved.