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Here's a quick diabetes and Christmas handbook highlighting foods to avoid and suitable replacements to help manage your blood sugar levels during the holiday season:
1. Eggnog: Avoid: Traditional eggnog is rich in sugar and saturated fats. Replace: Opt for a lower-sugar or sugar-free version of eggnog, or make your own using a sugar substitute and low-fat or almond milk.
2. Sugary Drinks: Avoid: Sugary sodas, fruit juices, and punch. Replace: Choose water, sparkling water, or unsweetened herbal teas to stay hydrated without the added sugar.
3. White Bread/Rolls: Avoid: Highly processed white bread or rolls. Replace: Opt for whole-grain or whole-wheat varieties, which have a lower glycemic index and provide more fiber.
4. Stuffing: Avoid: Traditional stuffing made with white bread and high-sugar ingredients. Replace: Prepare stuffing using whole-grain or whole-wheat bread, and add plenty of vegetables, herbs, and lean protein.
5. Candied Yams: Avoid: Sweet potato dishes loaded with marshmallows and brown sugar. Replace: Roast sweet potatoes with a drizzle of olive oil and sprinkle with cinnamon for natural sweetness.
6. Sugary Cranberry Sauce: Avoid: Canned cranberry sauce with added sugars. Replace: Make your own cranberry sauce using fresh cranberries and a sugar substitute or a small amount of natural sweetener.
7. Glazed Ham with Sugary Sauces: Avoid: Ham with sweet glazes or sugary sauces. Replace: Choose lean, unglazed ham or turkey as your main protein source and season with herbs and spices for flavor.
8. Gravy: Avoid: Store-bought gravy mixes high in sodium and often containing added sugars. Replace: Make homemade gravy using low-sodium broth and whole-wheat flour for thickening.
9. Creamy Casseroles: Avoid: Casseroles loaded with cream, cheese, and butter. Replace: Prepare casseroles with lower-fat dairy options or use Greek yogurt for creaminess and flavor.
10. High-Sugar Desserts: Avoid: Traditional high-sugar desserts like pecan pie, fruitcake, or sugary cookies. Replace: Choose diabetes-friendly desserts like sugar-free or low-sugar pies, fresh fruit with a sprinkle of cinnamon, or dark chocolate with nuts.
11. Excessive Alcohol: Avoid: Excessive alcohol consumption can lead to blood sugar fluctuations. Replace: If you choose to drink alcohol, do so in moderation and consider alternatives like light beer or wine with lower sugar content.
12. Mindful Portions: Remember: Even when replacing certain foods, it's essential to be mindful of portion sizes to avoid overindulgence.
By making these food swaps and staying mindful of your portions, you can enjoy a festive and delicious Christmas while managing your diabetes effectively. Always consult with a healthcare provider or dietitian for personalised guidance on managing your specific dietary needs.
