Holiday Help for Diabetics
by Lucas Shivers

Even through the holidays, diabetes can be controlled if individuals heed recommendations of health care professionals, said Mary Meck Higgins, a human nutrition specialist with Kansas State University Research and Extension.

Keeping blood sugar levels as close to normal as possible makes a big difference in risk for health complications, said Higgins, a certified diabetes educator.

"If you have diabetes, controlling your blood sugar can help you have more energy and feel better," she said. "Keeping your blood sugar close to normal will help prevent medical problems in the future. And if a problem does get started, good diabetes care will help stop it from getting worse."

During the holidays, shift your focus away from food, she suggested. Rather, center your attention more on social aspects of spending quality time with friends and family.

"Focus on participating in an activity, caroling for instance, watching a sporting event or getting involved in a group board game," Higgins, a registered dietitian, said. "Food can contribute to a festive party, but people - and our relationships with them - are usually what is most remembered."

Higgins said useful ideas for party-goers who have diabetes include:
  • Plan ahead by choosing lower-fat, lower-calorie foods at other times the day of the party, to help balance the party food.

  • Exercise before the party. Ask your health care team for specific information on how to make these adjustments.

  • Look over all of the food selections before choosing any food item to eat. Ask about ingredients used in recipes.

  • Choose only a limited amount of enticing foods, indulging in a select few high-fat high-sugar foods with very small portions and single servings. Count all foods towards a personal prescribed meal plan.

  • Fill up on healthful non-starchy vegetables, then go for the whole grains and fresh fruits. Drink a sugar-free beverage.

  • Take an especially nutritious, low-calorie food to share with the group.

  • Eat slowly. Take the time to chew and enjoy food, and pay attention to what you eat. This will also allow time for your stomach to signal that it is full.

  • If you drink at all, limit your alcohol intake to one small drink for women and two for men. Drink it slowly with a meal or snack.
"For most people with diabetes, hardly any foods must be totally avoided," Higgins said. "Blood sugar control is assisted by eating a diet that is consistent from day to day in its carbohydrate content. Certain foods must be reserved as special treats, in moderate portions as a part of a meal plan." Consult your health care team for specific advice.

Higgins suggested practicing intentional eating, where individuals remain aware of food selections and portion sizes for the meal or snack.

"This is where you 'attend' to your eating activity," Higgins said. "If you don't have time to pay attention to what you are eating, then delay eating until you do have time to pay it attention. This will help prevent unconsciously overeating."

Reduce temptation by storing sweets, snacks and leftovers out of sight, or give them away.

"Helping yourself to a high-calorie goodie every time you're in the vicinity is a sure way to wreak havoc on your blood sugar and add unwanted pounds," she said.

Adding 150 minutes, or about 30 minutes five days a week, of moderate exercise can help a person keep their diabetes under control and minimize its effects.

"Most diabetes care happens as choices are made each day about diet, exercise, medication and other daily habits," Higgins said. "Participating in holiday activities will be more enjoyable this year if you take care of your diabetes first."

For more information on health and nutrition, interested persons may contact their local K-State Research and Extension office.

K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Source: Lucas Shivers, Communications Assistant
lshivers@oznet.ksu.edu
K-State Research and Extension

For more information: Mary Meck Higgins is at 785-532-1671