Happy Halloween!! The holidays are fast approaching. Today we will discuss how to navigate the holidays if we have prediabetes or diabetes.
Against popular belief, candy is not completely off limits just because you were diagnosed with prediabetes or diabetes. The important idea to note here is that portioning is key. All your favorite candies can be included in your diet in moderation.
Those patients with diabetes and prediabetes are not solely identified by this disease. We encourage a consistent carbohydrate diet and are not necessarily restricting certain foods (ask your dietitian). A tip to be more mindful when consuming candy: think of it as more of dessert than a snack. This can usually encourage the mindset of smaller portions.
Another common misconception is that those with diabetes should always be having sugar free versions of candies. We are here to tell you that this is not the case. Sugar alcohols such as xylitol and erythritol can be harsh on our stomach when consumed in larger quantities. Our bodies also need carbohydrates throughout the day for energy. We also want to celebrate the holiday with our friends and families, and portioning out our favorite candy can be a great way to do so!!
The US Dietary Guidelines for 2020-2025 recommend limiting added sugars in our diet to less than 10% of our daily calories. For example, someone with a 2000 calorie per day diet, we would aim for no more than 200 calories a day from added sugars. Candy would be included in that 200 calories!!
How Do Carbohydrates in Candy Affect Blood Sugar?
If you do not have diabetes, insulin helps to both regulate blood sugars and stores excess glucose for energy. After you eat, carbohydrates break down into glucose, a sugar that is the body’s primary source of energy. The glucose then enters into the bloodstream and the pancreas further responds by producing insulin; this allows the glucose to enter the body’s cells to provide energy. Excess glucose is stored for energy. If you have diabetes your glucose levels will continue to rise after you eat because there is not enough insulin to move the glucose into your body’s cells. Those with type 2 diabetes do not use insulin efficiently and do not produce it enough. People with type 1 diabetes make little or no insulin. Therefore, a miniature candy bar or fun size candies may work in moderation for most people with diabetes, it is important to take your blood sugar into account. If your blood sugar is already higher than recommended, you may want to skip the candy for that moment in time (candy is a higher carbohydrate food). Even if your blood sugar is normal we recommend still checking your blood sugars right before consumption, as well as two hours after to see how the portioning affected your levels. Once the number is determined you will be able to tell if additional insulin is needed in order to correct a high.
What Are The Best Candies For Diabetes?
There are so many different types out there! We recommend choosing the fun size option of your favorite. The fun size options usually have about 15g of carbohydrates per is typically the “magic number” that can raise an overall low, but not cause a crash. Here are some popular candies to try the next time your sweet tooth kicks in.
Reese’s Peanut Butter Cup, 1 Snack Size- 9.4g carbohydrates. The second ingredient is also peanuts, so it does also have some protein!
Skittles, 1 Fun Size- 18.2g carbohydrates.
Twizzlers, 2 Strawberry Twists- 18g carbohydrates.
What Is The Importance of Checking Blood Sugars? If you have diabetes, please still check blood sugars during the holiday season!! Regular blood sugar monitoring is the most important thing you can do to manage your diabetes. You will be able to see what makes your blood sugars go up or down, such as eating different foods, taking your medicine, or being physically active. This helps you work more effectively with your health care team to better manage your diabetes and prevent complications. These complications can include heart attacks, strokes, kidney disease, amputation, and blindness.
What Are the Best Meals to Eat to Prevent a High Glucose Spike? Even during the holidays try to use the Diabetes Plate Method!! When you use this method you are able to create perfectly portioned meals with a healthy balance of non-starchy vegetables, protein, and carbohydrates.
Fill half your plate with non-starchy vegetables. These are low in carbohydrate, so will not spike your blood sugars. They are also high in vitamins, minerals, and fiber.
Fill one quarter of your plate with lean protein foods.
Fill one quarter of your plate with carbohydrate foods. Foods that are higher in carbohydrates include grains, starchy vegetables, beans, legumes, fruit, milk, and yogurt. These foods have the greatest effect on your blood sugars.
Overall, there are a few good practices that can help you stay on track this holiday season.
Eat a healthy diet with plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.
Maintain a healthy weight. Eat more fiber, drink more water & stay hydrated, and implement portion control.
Get regular physical activity. This helps to manage stress levels.
Monitor your blood sugar levels daily.
Until Next Time,
Katherine Frielingsdorf, MS, RDN, CDN, CDCES
Comments