Control diabetes during the holidays

Testing is the key to managing diabetes during the holidays and year round

According to the American Diabetic Association, more than 111,808 adults have been diagnosed in Delaware with diabetes, representing 13.8 percent of the state population. IN addition, 12.6 percent of Delawareans have been diagnosed with pre-diabetes with the prevalence of the illness higher in Sussex County with 13.2 percent of the population dealing with diabetes. With the holidays right around the corner, Nina Pletcher, a registered dietitian and diabetes educator, provided tips to help manage the illness.

“First and foremost, it is important to understand that this is a diagnosis that’s here to stay. It’s not going away. So, it’s not just about the holidays,” Pletcher said. “It’s not a seasonal disease, it’s a lifetime of commitment to see your doctor regularly, watch your diet and exercise. I’m really passionate about glucose monitoring, whether you’re doing finger sticks or you’re doing the sensors like Dexacom or Freestyle Libre.”

According to Pletcher, monitoring blood glucose provides real-time information about how a body reacts to the food they eat. If the reading shows a high glucose number, Pletcher stated that you cannot go take another Metformin pill or shot of Ozempic. The information received is meant to guide someone with diabetes and learn from behaviors that can raise blood glucose.

“So, here we are at the holidays with a smorgasbord of choices, many of which are not good for you. Guaranteed it is not all sugar free and even if it is, you still have to monitor portions,” Pletcher said. “Does this mean you can never have another piece of pumpkin pie or sweet potato casserole? Of course not, but the key is to eat small amounts and then check glucose levels two hours later.

Pletcher also reminded those with diabetes that holidays are just one day and that it is not a license to eat badly from Thanksgiving until New Year’s Day. She suggests approaching a holiday as just another day where they eat within parameters as best they can, returning to normal eating the next day.

“For those who are newly diagnosed, it is important to also remember that diabetes is an individual disease. Don’t go online, don’t follow the latest person on TikTok who has diabetes, even if they have 25 million followers who swear by them,” Pletcher said. “Everyone’s body is different, and everyone’s diagnosis is different. What impacts your blood sugar may not impact your friend with diabetes blood sugar.”

In addition to understanding that managing diabetes is an individual journey, Pletcher stated that she could not stress enough how important a village is for a diabetic. That village includes family, friends, your provider, your gym, your waling buddy, anyone who can help you manage your diabetes.

“If your doctor recommends going on insulin, do not resist that recommendation,” Pletcher said. “Many people do because they have heard horror stories about how someone went on insulin and died. The fact is that maybe that person delayed adding insulin to the point it was too late.”

Every hospital group in Delaware offers diabetes education classes that are covered by most insurance companies and Medicare. Bayhealth, Christiana and Beebe offer the classes at various times, some in a virtual format. Pletcher also pointed out that it is not just sugary foods that diabetics need to be wary of during the holidays.

“Carbohydrates are the biggest culprit here, so there’s sweet potatoes, mashed potatoes, theirs stuffing in the turkey, and you can eat those things, just small portions of each,” Pletcher said. “Or just pick one you simply cannot live without. Your body needs about 100 grams of carbs each day, so you cannot avoid them completely.

Pletcher explained that her mantra is there are no foods that are off limits, but everything in moderation, nothing in excess. Involve the entire family to make it easier as well as there can be sabotage, even some that is unconscious.

“I deal with this all the time with family members complaining that the person with diabetes is eating cookies or other foods they should not, and I have to ask them who is bringing it into the house,” Pletcher said. “Family members are going to the grocery store and bringing home the sweet stuff but keeping it out in the open. There is a lot to be said for out of sight, out of mind.”

As for creating those family recipes in a healthier format, Pletcher suggests visiting the American Diabetes Association or American Dietetic Association website who have many “comfort food” recipes that have been adapted for diabetics.

“The most important thing is to manage your diabetes because ignoring it can be life altering,” Pletcher said. “High concentrations of sugar in your blood for extended periods can lead to stroke, vision loss, damage to the extremities and even dementia. It is not something to ignore.”

Pletcher believes that the best way to approach the holidays if you have diabetes is to eat what you want but be really careful with portions and spend extra time monitoring blood sugar. For anyone, blood sugar should be no greater than 180 two hours after a meal. Alcohol is another culprit that can raise blood sugar.

“The holidays and alcohol go hand-in-hand for some people, so just pace yourself. If you plan to drink alcohol during the holidays, be sure to eat something to offset what you drink as that gives your liver time to metabolize calories,” Pletcher said. “Otherwise, it’s just too busy taking care of the alcohol, and then It can’t really metabolize the sugars when your body needs it. Choose diet sodas as your mixers as a way to lower the sugar intake as well.”

For more information on how to manage diabetes not just during the holidays but throughout the year, visit the American Diabetes Association.