With the holidays approaching fast, Maverick County Hospital District would like to offer you tips on how to avoid blood sugar spikes.
Maintain a heart-healthy diet.
This is good for everyone, including individuals with diabetes.
In general, your diet should be nutritionally balanced, high in fiber, low in fat (especially saturated fat) and moderate-to-low in salt. Load up with vegetables; choose lean meats, chicken and fish — and prepare them by baking or broiling; choose low-fat or fat-free dairy products; avoid high-sodium processed foods and limit how much salt you add to food; and enjoy some fresh fruit every day. As for how much you should eat of starchy foods like bread, pasta, potatoes and rice, follow the advice of your doctor and dietitian. Finally, watch the calories. Too much of any food can cause you to gain weight, and that will make it hard to control your diabetes.
Limit alcohol as it tends to raise blood levels of triglycerides.
Set up and follow an exercise plan
This should consist of at least 30 to 60 minutes of exercise on most days of the week. Exercise helps make the body’s cells more responsive to insulin.
Don’t forget to take your insulin or oral anti-diabetic medications and any medication for blood pressure, cholesterol, or your heart.
Never go to a holiday party hungry.
Small frequent meals (at least three) are a good way to keep you satisfied. If you go to a party hungry, you are more likely to eat too much.
Control your food portions at a buffet-style gathering, try filling your plate only once with a reasonable, healthy portion of food. This will keep you from overeating and avoid blood sugar level spikes.
Providing your body with adequate water will also help prevent the swift ups and downs of glucose levels. Allow your thirst to dictate your water intake. Keep a bottle of water close at hand and drink when thirsty, stopping when you’re satisfied.
Fiber helps to prevent blood sugar spikes by keeping you feeling full and preventing overeating. Furthermore, the soluble fiber found in whole grain, nuts, veggies, and beans slows down your absorption of carbohydrates. This keeps your blood sugar at more consistent levels preventing steep rises and sudden drops.
As a reminder, check blood sugar daily and keep log of readings. Since it is the holiday, you may be traveling, so make sure you have enough medications. In case of an emergency, do not wait to go to the ER or STAT.
With a little preparation and self-discipline, you can enjoy the foods you love while avoiding blood sugar spikes this holiday season.
For more information about our services, please contact us at (830) 757-4900 or (830) 757-4901.
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