Author: Teja Horvat, BSc in Food Science and Nutrition, Dietetics Student
The holiday season is just around the corner, and it can be a real challenge for diabetics who, when faced with a table full of delicious food, can’t help but think about what to put on their plate and count the carbs. We’ve prepared some simple guidelines to help keep your blood sugar levels stable during this festive time.
Vegetables should make up half of your plate. With their low glycemic index, they will help minimize post-meal blood sugar spikes and keep you feeling full. You can enjoy them in salads, cooked, or steamed. Carrots, however, are better eaten raw; cut them into sticks for easy snacking.
*Avoid filling half your plate with creamy salads, as they contain not only vegetables but also saturated fats, which are not beneficial to your health.
Protein foods should cover one-quarter of your plate, and you can mix plant-based and animal-based protein sources. Good options for animal protein include chicken or turkey fillets and fish, if they’re on the menu. If you’re not a fan of meat and follow a vegetarian diet, make sure to combine legumes, nuts, and whole grains to ensure you’re getting all essential amino acids.
*Be mindful with legumes, as they are not only a source of protein but also contain carbohydrates.
Whole grains and whole-grain products should make up the final quarter of your plate. They are rich in dietary fiber, which supports digestion, gut health, slows sugar absorption into the bloodstream, and helps minimize post-meal blood sugar spikes. The recommended daily fiber intake for an adult is at least 30 grams, which can be challenging to achieve through fruits and vegetables alone.
The holidays are a time for expressing love to those close to you—and to yourself. By choosing foods that support your health and well-being and staying active, you’re not only taking care of your health but also showing love to yourself.
