By Brooke Hatfield
University of
Georgia

Weight gain isn’t the only side effect of a poorly controlled
diet during the
holidays. For people with diabetes, a lax approach to diet can
wreak havoc on
blood-sugar control.

“High blood glucose in the short term makes people feel tired
and less energetic,”
said Janine Bicherman, a nutrition specialist with the
University of Georgia
Extension Service. “Long-term, it causes devastating
complications that involve
many parts of the body.”

Making daily physical activity a priority can help with blood
glucose control.
But it can be easy to overlook exercise during the
busy holidays.

Less exercise and more food

“People are less active during the holidays,” Bicherman said.
“They also have
a lot more tempting foods available.”

Walking and other types of exercise can help relieve stress,
improve your mood,
lower your blood glucose level and help control weight.

If 30- to 45-minute increments seem too daunting for this busy
time of year,
try setting aside two to three segments of 15-20 minutes each.
Other tips to
include more activity include:

• Go to the mall for exercise, especially during inclement
  weather.




• Walk around your neighborhood to view holiday
  decorations.




• Park farther away from the store when shopping.
• Make the evening walk a family activity where you can catch
  up on your family’s daily activities.
• Wear walking shoes while traveling by airplane, and go early
  to walk the concourses
  before your flight and during layovers.

Plan nonfood-centered activities

Since holiday customs tend to center around meals, Bicherman
said, it can be
helpful to focus on activities that don’t involve food.

• Have family or guests help with holiday decorating.




• Organize groups to attend holiday musicals or plays.




• Have a caroling party.




• Go shopping with family or friends.




• Focus on nonfood gifts for gift-giving.

“People eat portions that are too large, which leads to
increased carbohydrates, which increases glucose,” Bicherman
said.

Plan meals, don’t overload on
carbs

Planning meals ahead of time can help keep blood glucose in
check. If you take
your pre-meal insulin, you can adjust your insulin to the
amount of carbohydrate
you’re planning to eat. (The more carbohydrate you eat, the
higher your blood
glucose will rise.)

Typical carbohydrate-containing foods that are popular around
the holidays are
stuffing, potatoes, breads, cranberry relish, sweet potato
casserole, pies and
eggnog.

Low-calorie sweeteners can help reduce carbohydrates in some
desserts, such
as pumpkin pie, cranberry salads and sweet potato casserole.
But sugar is usually
needed in cakes and cookies.

To further minimize high blood glucose levels after holiday
meals:

• Fill up on low-calorie vegetables and salads.




• Avoid second helpings.




• A small portion of dessert can be eaten in place of other
  carbohydrate foods.




• Avoid beverages sweetened with sugar.

Traditional recipes can be altered, too, to reduce fat, Freeman
said.

• Use defatted turkey or chicken broth instead of butter in
  preparing stuffing.




• Use nonfat chicken broth to replace milk and butter in mashed
  potatoes.




• Skim the fat from gravy and use it sparingly.




• Avoid high-fat condiments like whipped cream, butter and
  creamy salad dressings.