Control Diabetes With Holiday Cheer

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Dr. Doriane C. Miller; Photo: University of Chicago
Dr. Doriane C. Miller; Photo: University of Chicago

African-American households are filled with rich traditions around the holidays, especially our hearty family dinners. My familys spread usually includes turkey, dressing, cranberry sauce, homemade dinner rolls, a vegetable like collard greens or broccoli and a dessert. But with nearly 20 percent of African-Americans living with diabetes, its important to keep in mind that managing diabetes cannot get a holiday break.

The celebrations go beyond our family gatherings. There are also office parties, potlucks and social events all filled with food. As a doctor, I understand that its hard to perfectly follow the recommended eating, exercise and medication guidelines all the time. After all, we only enjoy the rich entrees and desserts of holiday dinner a few times a year. But those of us with diabetes, or at-risk for diabetes, can still keep blood sugar and calorie intake under control during the festivities. Here are a few suggestions:

Make your meals from scratch. This offers more than just family bragging rights. It gives you control over the ingredients and allows you to reduce the amount of sugar, salt and calories. During an average holiday meal we scarf down about 2,500 calories. It only takes 3,500 calories to gain a pound, which is why people tend to gain up to 10 pounds around the holidays. By making your meals from scratch you can add healthy, tasty ingredients. My family has started to make greens with smoked turkey necks instead of pork to cut down on fat. For homemade rolls, use 100 percent whole-wheat flour. And if you season your meats with herbs like basil and rosemary or vegetables like onions, garlic, celery and carrots, you can use a lot less salt to get a good flavor.

Enjoy your favorite dishes, but in moderation. Many times we keep eating and eating even though our taste buds are satisfied. Try drinking a bottle of water first and then, instead of piling the plate, start with smaller portions and maybe even use a smaller plate. Since controlling sugar is so important, start with one slice of sweet potato pie, instead of several slices. You may surprise yourself and feel satisfied with eating less. Moderation is also important for alcohol and other sugary beverages like egg nog, fruit punch and mixed drinks. The sugar content in these drinks can add up fast, elevating blood sugar. One glass may be fine, but aim to stick with water after that.

Dont skip meals. Lets say your family starts eating at 2 p.m. on Thanksgiving. You know youre going to have your favorites: baked macaroni and cheese, turkey and dressing. But waiting to eat until the meal starts can cause a risky drop in blood sugar or a spike during the holiday meal. Instead of waiting to eat later in the day, try to eat a healthy breakfast in the morning to avoid fluctuations in blood sugar.

Keep it moving. The colder weather this time of year can make working out a little more difficult. Still, exercise is one of the best ways to control diabetes by keeping blood sugar at a normal level. The American Diabetes Association recommends at least 150 minutes per week of exercise. That can mean 20 minutes every day, 30 minutes five days a week or 50 minutes three days a week. Even though the weather is colder, its important to figure out ways how to stay on track for physical activity try a brisk walk around a mall or nearby museum; Join your local fitness center and take a high-energy class like zumba; or, with caution, try household activities like raking leaves or shoveling snow. Heres another suggestion for family gatherings: After you eat, and just before everyone falls into that post-meal drowsiness, turn on the Wii and have some family-friendly competition.

Talk to your doctor about medications. If you or family members are taking insulin, talk to your doctor about managing your blood sugar using a sliding scale. Your doctor may recommend increasing dosages at certain times. The important thing to remember is this: Insulin is not a green light to eat whatever you want. And a healthy lifestyle includes the holidays as well. Nutritious eating, moderation and exercise are still the keys to making sure your holidays are both happy and healthy.

For more information on managing diabetes join us for a radio discussion on diabetes in African-American communities. The talk will take place Saturday November 12 from 3 p.m. to 4 p.m. on The African Diaspora Today, WVON 1690AM. Listeners can call 773-591-1690 to share comments.

Dr. Doriane C. Miller is the Director of the Center for Community Health and Vitality, The Urban Health Initiative of the University of Chicago Medical Center. For information on The Urban Health Initiative visit uhi.uchospitals.edu.By Dr. Doriane C. Miller

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