Diabetes Awareness Month — Part 2

November, which is Diabetes Awareness Month, slides right into the holiday season starting with a day that is all about eating — Thanksgiving! For diabetics, coordinating a menu or plate of food at a holiday gathering may be just like any other day in which carbs and blood sugar are monitored. For others, especially those recently diagnosed with diabetes, it may be a whole new learning experience of what one can or should not eat to prevent elevated blood sugar levels, known as hyperglycemia. For those a bit anxious about feeling left out of the feasting, Bethany Say, RD, LDN, CDCES, a dietitian and diabetes program coordinator at MMC’s Mind-Body Wellness Center advises:

Consider options to moderate, but perhaps not eliminate, your favorite holiday treats. Some examples could be eating slowly and using fullness cues to avoid overeating, looking up lower sugar/lower carb holiday dessert recipes, and filling half of the dinner plate with vegetable dishes. Personally, I like to bring my own dish to share at holiday events that I can enjoy and I know works for my body’s needs. This year, I’m making roasted Brussels sprouts. Yum!

In our previous post, Diabetes Awareness Month — Part 1, the diabetes plate method was referenced as a guide for diabetic to follow when planning their meals. Remember, as a general rule to designate 1/4 of your plate each to carbs and protein, allowing the remaining 1/2 devoted to vegetables. When possible, save carbs for last when clearing your plate to minimize post-meal blood sugar spikes. Meadville Medical Center’s Mind-Body Wellness Center provides their own, easy-to-use plate-planning handout that you can download here. Also important: drink 6 to 8 cups of water and other calorie-free beverages each day!