DIABETES AND HOLIDAYS

The holidays are approaching and like every year at this time, we can't wait to experience them to the fullest. It's the time when we have more free time to enjoy our loved ones and fill our souls with what gives us pleasure - free from the routine of everyday life. And of course, during these bright days we prepare the festive dishes and sweets that will accompany us at the table where we will all gather together.

As a result, the rules of healthy eating that we follow all year round are usually forgotten. There are many taste temptations, how can you resist without succumbing?

For people with diabetes , these days cause them stress, as they need to make a greater effort to deviate as little as possible from their eating habits.

The guidance of the attending physician for the holiday season is of primary importance and, combined with personal effort, can bring about the desired result! This way, you will manage to keep your glucose levels within the target range , but also to prevent your weight from increasing. It is not impossible as long as you follow some simple but effective instructions. The important thing, however, is to feel that you are not lacking, that you are no different from your loved ones and to enjoy the beautiful moments with them, without remorse or guilt. The rule “ everything in moderation is perfect ” also applies to the holiday dishes and sweets that will accompany us at the table where we will all gather together.

Before the festive table

• If you have insulin-dependent diabetes, you should check your blood sugar before eating. If it is already high, then don't neglect to correct it with additional insulin units, so that you can maintain postprandial sugars at normal levels . The correct calculation of carbohydrates , fats and insulin , as well as frequent measurements, can prevent a sharp increase in your blood sugar.
• If you are taking antidiabetic medication, it is recommended that you increase your physical activity during the holidays, as your calorie consumption from carbohydrates and fats increases during these days. Thus, a 30-minute aerobic exercise session will help maintain your weight.
• A snack, such as fruit and nuts or whole grain crackers, 2 to 3 hours before the festive table, can significantly reduce the amount of meal you consume.
• You should not skip meals with the intention of consuming calories and carbohydrates during the day. Breakfast in particular is extremely important, as it helps regulate blood sugar levels.

At the festive table

• Try a small amount of all foods
• Start with a salad before the main meal, since fiber is known to prevent a sharp increase in blood sugar and create a feeling of satiety.
• Enjoy your company and your meal slowly without rushing.
• Avoid high fat foods
• Choose protein over saturated fats and unnecessary carbohydrates.
• Avoid white carbohydrates, such as pasta, bread, rice and potatoes, and prefer whole grain products.
• Juices and soft drinks should be consumed in moderation, as they are hidden sources of sugar.
• If you want to drink alcohol, a few alcoholic drinks are not a problem as long as you don't lose control with overconsumption and as long as you check your blood sugar frequently.

What to choose for the main meal

The traditional Christmas turkey is an ideal choice for people with diabetes, as it has a low glycemic index . If the stuffing includes fruit, nuts and lean ground beef, then it is a safe choice, especially if it is cooked using non-stick paper. You can accompany it with boiled vegetables, bulgur or couscous, thus avoiding unnecessary calories.

Selection of sweets

The sweets that star in the holidays are melomakarona and kourampiedes. Melomakarona is considered a safer choice, as it contains olive oil, walnuts and honey, unlike kourampiedes which contain -in their classic version- animal butter and powdered sugar, both of which sharply raise the price of glucose.

Vasilopita , if prepared with olive oil, dried fruits, nuts and whole wheat flour, can be consumed without guilt and without straying from your glycemic target.

Even if you succumb to dietary temptations, you don't need to be strict with yourself. You can "recover" with a leisurely walk and try again the next day with greater self-restraint and discipline. Say yes to the pleasure of taste and the joy of company, avoiding overeating and binge eating.

The most important thing is the positive psychology of all of us! To make our people happy, to enjoy good company, to laugh from the heart without clouds and dark thoughts. These moments will warm our hearts, when the holidays become a memory. And if we get away a little…tomorrow is a new day and we have the opportunity to make up for it!

From the Diabeshop.gr team

Merry Christmas and a hopeful New Year!

With health, peace, love, smiles and moments that will fill our souls with light!