November is American Diabetes Month. This month is dedicated to raising awareness about the impact of diabetes, which affects over 38 million Americans—nearly 12% of the population. Diabetes comes in several forms, including type 1, type 2, and gestational diabetes (which occurs during pregnancy), each with unique challenges and health outcomes. Managing diabetes, especially during the holidays, can feel overwhelming. Irregular meal times, festive foods, and changes in routine can make maintaining blood sugar levels a challenge.

As the holiday season approaches across various cultures, here are some practical tips to help you enjoy the festivities while managing diabetes effectively:

1. Maintain a Regular Eating Schedule

• For Hosts: Communicate meal times to your guests so they can plan their medication or insulin schedule.
• For Guests: Be mindful of the timing of meals. If there are unexpected delays, eat a small snack at your usual meal time and enjoy a lighter portion with the group later.

2. Monitor Carbohydrate Intake

• For Hosts: Support guests with diabetes by offering healthier food options, such as non-starchy vegetables or lower-carbohydrate dishes. Trust and support them to make choices that work for their needs.
• For Guests: Watch your carbohydrate intake, especially if you plan to indulge in desserts. Use the Plate Method and fill half your plate with non-starchy vegetables to balance your meal with other foods that may be served.

3. Don’t Skip Meals

• Skipping meals to “save room” can make blood sugar harder to control. Instead, stick to your usual schedule.
• Avoid overly restricting yourself. Food is deeply tied to emotions and traditions—allow yourself to enjoy the celebrations. If slip-ups happen, forgive yourself and move forward.

4. Limit Alcohol Consumption

• Alcohol can affect blood sugar and may interfere with medications, so monitor your intake.
• Opt for alternatives like flavored water, low-calorie, or sugar-free drinks.

5. Stay Active

• Incorporate after-meal activities like walking, hiking, or outdoor games. These not only help manage blood sugar but also create memorable moments with loved ones.

6. Monitor Blood Sugar Frequently

• Holiday meals may include higher carbohydrate consumption. Check your blood sugar more often, even if you feel fine, to stay informed and make adjustments as needed.

With a bit of preparation and mindfulness, you can enjoy the holidays while managing your diabetes effectively. Prioritize balance, enjoy the festivities, and focus on the connections with loved ones.

Ashwini Wagle, Ed.D, MS, RDN, FAND

November 25, 2024