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Eat, Drink and be zen

When it comes to decisions about your meal plan, you might have a good sense of how food interacts with your overall health. But what about alcohol? And what about specific dishes that only come around once or twice a year? Knowing when you can indulge and when to pass will keep you feeling great any month of the year.

Safer Sipping

For many people living with diabetes, moderate alcohol consumption can be built into your care. It is vital to consult your healthcare team to determine your unique needs and go over the risks pertaining specifically to you before proceeding. It is also important that your diabetes be under control. Consumption guidelines for the general public, including those with diabetes, are no more than three drinks a day for adult men and one drink a day for adult women. Since alcohol can increase the risk of hypoglycemia, people with diabetes need to be particularly careful and well-prepared.

Before having a drink, eat a well-balanced meal as you normally would. Check your blood glucose level to make sure it is within a range that is healthy for you. Have hypoglycemia treatment options with you, such as glucose tablets or six Life Savers®, and bear in mind that glucagon shots are rendered ineffective by alcohol. The symptoms of hypoglycemia can resemble those of intoxication, so make sure to inform someone in your party that you have diabetes, and wear an ID bracelet or carry a diabetes wallet card to prevent confusion in case you need treatment.

While having a drink, snack on foods rich in carbohydrates, especially if you are engaged in a physical activity like dancing. Drink slowly, use sugar-free mixes and keep water on hand to combat thirst.

Before bed, test your blood glucose and eat 15 g of a fast-acting carbohydrate if your levels are low. Alcohol can cause decreased blood glucose levels for up to 24 hours after consumption, so make sure to set your alarm for your regular wake time. Test your blood, take your insulin and eat your meals at the times you normally would the next day.

For some people with diabetes, the risks posed by alcohol are too great. It increases blood pressure, inflames the pancreas and raises the risk of eye disease. It also adds unnecessary calories to your meal plan and can weaken resolve towards avoiding unhealthy foods. Speak with your medical professional to see what works best for you.

Better Bites

The holidays often offer a mouth-watering array of treats that can be tough to pass up. But with a few insights and some key substitutions, you needn’t go without your favourite dishes and desserts. Approach the holidays with a plan to get the most out of the festivities.

Minimize Weight Gain
Recipes with rich, heavy ingredients usually mean packing on a few extra pounds and some uncomfortable bloating. People living with diabetes will benefit from keeping their weight stable, as fluctuations make management more difficult. Enjoy smaller portions of rich foods and balance your meals with in-season fruits and vegetables. These high-fibre foods are packed with nutrients and will help keep you satisfied, so you do less snacking. While the holidays are a busy time, don’t neglect your regular exercise regimen. Besides helping manage holiday stress, exercise burns calories, giving you more wiggle room for your meals.

Try: Green Beans with Citrus Mustard

Make Substitutions
Create a healthier stuffing with whole wheat breadcrumbs or your favourite grain instead of traditional white bread. Baste your turkey with chicken broth instead of butter or drippings. Use cinnamon on your sweet potatoes instead of sugar or marshmallows. Swapping out high-calorie or high-fat ingredients for their healthier alternatives won’t diminish flavour and will stretch your portions further.

Try: Fresh Cranberry and Wild Rice Stuffing

Count Your Desserts
Most desserts are high in carbohydrates, so you’ll need to make allowances in your meal plan for them. Don’t just add them to your regular meal—plan in advance by eating fewer carbohydrates during the meal. Have a healthy dessert option on hand, such as fresh fruit, so you can satisfy your sweet tooth without spiking your blood glucose levels.

References
Alcohol from the American Diabetes Association. Available at:http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/alcohol.html.
Do Type 1 Diabetes and Alcohol Mix? Available at:http://www.everydayhealth.com/type-1-diabetes/type-1-diabetes-and-alcohol.aspx.
How to Enjoy the Holidays as a Diabetic. Available at:http://www.accu-chek.ca/ca/lifestyle/skincare.html.
Create Your Plate. Available at:http://www.accu-chek.ca/ca/lifestyle/skincare.html.

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