7 Tips for Managing Diabetes During the Holidays

The holidays can be a wonderful, much-anticipated time spent with loved ones. We envision cozy evenings surrounded by good food and dear family and friends. But for someone with diabetes, holidays can be a source of stress and anxiety. Family members may not fully understand the needs for someone with diabetes or how to best support them. We hope you find these quick tips helpful for either supporting your loved one with diabetes or if you yourself are learning to navigate holiday festivities with diabetes.

Here at Project Bread, we teach folks with diabetes how to make a “Carb Combo” with every meal and snack. Carbohydrate-containing foods (sweets, bread, pasta, rice, potatoes, sugary beverages) raise blood sugar quickly when eaten alone. However, blood sugar rises more slowly when carbohydrate foods are paired with protein, fiber, or healthy fats. It’s helpful to make a plate that is half non-starchy vegetables (salad greens, carrots, green beans), ¼ protein (meat, fish, beans) and ¼ carb. Try to eat your protein and vegetables first, in order to help you feel full, before moving on to potatoes and bread. Offer to bring a leafy green salad to get-togethers so you know you will have an option for non-starchy vegetables!

Lastly, remember that fullness is a normal human feeling and should not cause shame. Be kind when talking about your own body and avoid commenting on someone else’s body (even if you think your comment is positive, it may not always be received as such). Remember to take in the moment and focus on gratitude for the time spent with the people around you rather than casting judgment on yourself or others for what you’re eating. Managing food choices during holidays can be difficult. Have a plan but go easy on yourself when things don’t go perfectly.