Managing Your Diabetes Over the Holidays

As the cold weather sets in and we gather with family and friends, it can be tempting to overindulge in sugary food and drinks.

“Between traveling, stress, and disruption of usual routines, diabetes management over the holidays can be particularly challenging,” says Columbia endocrinologist Jacqueline Lonier, MD, assistant director of the Naomi Berrie Diabetes Center.

Dr. Lonier, who specializes in caring for adults with diabetes, believes the best thing that people with diabetes can do for their health is to enter the season with a clear plan before any holiday gatherings.

“Be prepared by making sure you have adequate amounts of your medication and supplies while traveling, a backup plan in case your diabetes technology fails, and a plan for managing holiday meals and events.”

She shares advice on how people with diabetes can make it through the holiday season happy and healthy.

How to plan meals around diabetes

It can be hard to resist food at holiday gatherings, but the options are often predictable. This can be used to your advantage. Before you arrive, have an idea of how much of each dish you want to eat—including dessert.

“It’s okay to indulge occasionally in a favorite celebratory treat, but keep your portion sizes small and keep the rest of your meal balanced and healthy,” says Dr. Lonier.

Consider choosing these healthy options:

• Whole grains: Substitute white rice, pasta, and bread with brown rice, whole wheat pasta, whole grain bread, and cauliflower rice, which have a lower glycemic index and provide more fiber to help stabilize blood sugar. Take it easy on the stuffing, too.
• Lean proteins: Choose skinless poultry, fish, tofu, and legumes instead of fatty cuts of meat. Start your meals with protein, as it helps stabilize blood sugar and keeps you feeling full.
• Healthy fats: Olive oil, avocado, nuts, and seeds can help improve insulin sensitivity. 
• Non-starchy vegetables: Load up on non-starchy vegetables like broccoli, spinach, kale, and peppers. They are low in carbs and packed with nutrients. If there are potatoes or sweet potatoes, make sure they are baked and not fried and coated in sugar. 
• Desserts: Enjoy moderation and choose lower-sugar options like berries, cherries, and melons. Avoid fruit cakes if you can, and limit sugary drinks.

Beyond food: More tips for diabetes management

Managing your diabetes isn’t just about the food you eat. It’s important to stay focused and active throughout the holidays—and you don’t have to do it on your own. Let others know you have diabetes and share your management plan so they can support you and take some of the pressure off to overindulge.

Here are a few more things to keep in mind:

• Check your equipment and blood sugar levels: If you’re traveling across time zones for the holidays, be mindful that you may need to reset pumps or injection times. Keep checking your blood sugar levels, especially if you're trying new foods or eating differently than usual.  
• Count carbs: Estimate the carbohydrates in your holiday dishes and adjust your insulin or medication as needed.
• Stay hydrated: Drink plenty of water or herbal teas throughout the day, as this can help you feel full and reduce the temptation to overindulge.
• Have alcohol in moderation: Alcohol can lower blood sugar. If you need to navigate a bar, sparkling water is a good choice if it is available. 
• Stay active: Go on a walk, hit the park for a classic Thanksgiving touch football game, or sign up for your local turkey trot race.
• Stick to your routine: Keep your regular meal and medication schedule as much as possible. If you're traveling or driving, check your blood sugar before you get on the road, and make sure to have some healthy snacks handy if you need to pull over and adjust your blood sugar level. 
• Destress: Rather than focusing on food, make time for meditation, yoga, deep breathing, and walking.

Although managing diabetes over the holidays can be challenging, having a plan and sticking to it can help you worry less and focus more on enjoying yourself.

And if you need additional support, don’t be afraid to ask. “Diabetes management is complex, but you’re not alone. You can always reach out to your diabetes care team for advice,” says Dr. Lonier.