How To Balance Blood Sugar Over the Holidays

According to the CDC, about 33.9% of adults in the U.S. (that’s more than 84 million people) have pre-diabetes. What’s even more shocking is that only one-third of them know they have it. Many of us don’t think about our blood sugar until there’s a problem; and sadly, blood sugar problems that go untreated can progress to full-blown diabetes, which is a leading cause of heart attacks and strokes.

Pull back the curtain on diabetes and pre-diabetes and you’ll find insulin resistance at its core. Insulin is the hormone that directs the sugar in your blood to your cells, which your cells then use for fuel. When you become insulin resistant, the insulin receptor sites on your cells become weak and you end up with blood sugar that is too high. This can cause immediate side effects such as fatigue, cravings, and excessive thirst.

But the good news is that making healthy lifestyle choices can make a huge difference in insulin sensitivity and in many cases you can reverse diabetes and insulin resistance. You can also enjoy the holidays without sabotaging your blood sugar health. By leaning on a few blood sugar-friendly lifestyle practices (and indulging in moderation) you can have a happy and healthy end to your year. 

How to Avoid Blood Sugar Highs and Lows

Whether you have been diagnosed with diabetes or just want to avoid the ups and downs many of us experience over the holiday season, here are a few tips to incorporate into your daily routine:

  1. TRY INTERMITTENT FASTING

Studies have shown that intermittent fasting can help regulate blood sugar levels, even in those who are at risk for type 2 diabetes. One study in particular showed that fasting improved blood sugar response in men—regardless of how much food they ate.
This makes small windows of fasting a great practice to adopt over the holidays. It’s also super simple. To get started, just leave a 12 to 14 hour window between dinner and breakfast the next day.

2. MOVE YOUR BODY

I know it’s tempting to sit on the couch this time of year and watch Christmas movies, but if you can get active for just a few minutes every day, your blood sugar levels will thank you. If you haven’t had a chance to have a work-out during the day, take a 10-minute walk after dinner. Studies have shown that walking after a main meal results in lower blood glucose levels. In fact, one showed that it reduced blood glucose by around 12% compared to a 30-minute walk at any other time of day. You can also make it a family activity and invite everyone to go with you to look at the neighborhood Christmas lights. The dishes can wait!

3. STAY HYDRATED

Of all the blood sugar offenders, sweetened beverages are probably the worst. Studies have shown that people who consume more than two servings of sugar-sweetened beverages per day have a 99% increased risk of developing LADA (latent autoimmune diabetes in adults) and a 20% increased risk of developing type 2 diabetes.

If you can avoid sweet cocktails, sodas, and high-sugar holiday drinks (I’m looking at you, pumpkin-spiced latte), you can drastically cut down your sugar intake without missing out on any of your favorite foods. Instead, keep your water bottle with you and sip regularly. If you get bored with plain water, add some fresh lemon juice, a splash of blood-sugar balancing apple cider vinegar, or pick up some sparkling water to jazz things up a bit.  Being properly hydrated will also help you avoid snacking mindlessly, as many people mistake thirst for hunger.

4. ADD CINNAMON… TO EVERYTHING

Cinnamon is famous for its blood-sugar-balancing properties. Studies have shown that it’s a useful add-on therapy in treating diabetes and cinnamon consumption is associated with a statistically significant decrease in levels of fasting blood glucose. Luckily, cinnamon is an extremely versatile ingredient that goes great with almost anything. Add it to your morning coffee or smoothie. You can incorporate it into a ton of recipes, like sweet potato dishes, oatmeal, and yogurt.  I often make my son a snack of chopped up bananas with almond butter and cinnamon and it is both healthy and delicious!  

5. FILL UP ON NUTRIENT RICH FOODS FIRST

Finally, when you sit down to the dinner table, fill your plate up with dishes containing protein, veggies, heart healthy fats like coconut or avocados, and healthy carbs like sweet potatoes and squash first. These foods will provide fiber, which can also influence blood sugar in a positive way, leave you satiated, and help you avoid simple carbs and empty-calorie foods, like dinner rolls which will send blood sugar soaring.  Protein, fiber and fat all help slow absorption of sugar, so these should be the primary focus of every meal. 

Everyone deserves to enjoy the holidays and indulge on occasion, but you also deserve to feel your best and not experience the bloat, fatigue, and brain fog caused by blood sugar roller coasters and poor food choices. By making a few tweaks like the ones above, you can have an incredible holiday season and start the new year feeling like a champion!