Navigating the holiday season while managing diabetes can be challenging, but with some simple strategies, you can enjoy the festivities without compromising your health.
“The key to enjoying the holidays with diabetes is preparation and moderation. By planning ahead and making smart choices, you can savor the flavors of the season while keeping your blood sugar in check,” said Meghan Gonzalez, RD, CDCES, Diabetes Dietitian Educator at Hoag’s Mary & Dick Allen Diabetes Center.
Meghan offers expert tips to help those with diabetes stay balanced during the holidays. Plus, she shares a delicious, diabetes-friendly recipe to add to your Thanksgiving table.
Tips for Enjoying the Holidays with Diabetes
- Plan Ahead – Anticipate your day by eating healthy at home before heading out. Filling up on nutritious foods before leaving for holiday gatherings can help curb cravings and keep blood sugar levels stable.
- Don’t Skip Meals – While it’s tempting to “save up” calories for a big holiday feast, skipping meals can lead to overeating and blood sugar fluctuations. To maintain balance, consider having a low-fat snack beforehand, like a half turkey sandwich, a piece of fruit, or a “lite” yogurt.
- Adjust Recipes Mindfully – Many holiday desserts call for a hefty amount of sugar. Try using half a cup less of sugar in your pies and desserts to reduce calories and carbs without sacrificing flavor.
- Moderate Appetizer Portions – Rich appetizers can add up quickly in calories, carbs, and fats. Make a deal with yourself to have only one serving of calorie-dense appetizers, such as crab dips, quiches, or pâtés, and then move on to lighter options.
- Bring Healthy Options to Share – A platter of raw or blanched non-starchy vegetables with a low-calorie dip is a refreshing and diabetes-friendly alternative that everyone will appreciate.
For more information, visit hoag.org/diabetes.
Diabetes-Friendly Thanksgiving Recipe
Maple-Orange Sweet Potato Mash
This Maple-Orange Sweet Potato Mash offers all the warm, comforting flavors of a holiday meal with a diabetes-friendly twist. With the sweetness of orange and a hint of cinnamon, it’s a perfect side dish to enjoy guilt-free.
Makes 6 servings
Serving Size: ½ cup
Ingredients
- 2 ½ lbs sweet potatoes (about 4 medium), peeled and cut into ½-inch cubes
- ¼ cup coarsely chopped walnuts
- 2 tsp sugar-free maple syrup (such as Vermont Sugar-Free), divided
- 2 tsp grated fresh orange zest
- ¼ tsp ground cinnamon
- ¼ tsp kosher salt
- 1 Tbsp margarine
- 2 Tbsp fresh orange juice
Instructions
- Place the sweet potatoes in a saucepot with enough cold water to cover. Bring to a boil, reduce the heat, and cook until tender, about 10-13 minutes.
- In a skillet over medium-high heat, add the walnuts and toast for about 3 minutes until fragrant. Remove from heat and drizzle with 1 tsp sugar-free maple syrup, tossing to coat. Set aside.
- Drain the sweet potatoes and return them to the saucepot. Let them sit for 1 minute to evaporate excess water.
- Add the orange zest, cinnamon, salt, margarine, orange juice, and remaining 1 tsp of maple syrup. Mash until smooth or to desired consistency.
- Transfer to a serving bowl and garnish with toasted walnuts.
Nutrition Facts per Serving:
Calories: 161 | Fat: 6 g (saturated fat: 1 g) | Cholesterol: 0 mg | Protein: 3 g | Carbohydrates: 30 g | Fiber: 5 g | Sodium: 167 mg | Sugar: 6 g
