Holiday Sweets & Diabetes

Here is a question I recently received from FOODPICKER.org

I have diabetes and this time of year is the toughest for me.  It seems holiday treats/sweets are everywhere tempting me!  Is it ok to indulge a little?  If not, how can I build up enough will power to avoid holiday sweets?

Answer:  The motto I like to follow is everything is OK in moderation. With that being said, treating yourself to a sweet once in a while is okay, you just need to plan ahead.  Here are a few suggestions:

• Watch your portion size – typically, 3 pieces of hard candy, 1 3inch cookie, or a 1inch square cake is generally 1 carbohydrate choice
• Plan ahead – if you are attending a gathering where you may be tempted, either eat a balanced meal ahead of time or bring a snack along
• Save sweets for special occasions like holidays, birthdays, etc
• Keep treats/sweets out of your house.  Avoid this aisle at the grocery store when shopping.
• Remain hydrated.  Our bodies cant always tell the difference between hunger and thirst.
• Continue to exercise.  Not only is this a healthy practice but will also help lower your blood sugars and balance out some treats

 

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Popcorn & Diabetes

Here is a question I recently received from FOODPICKER.org

I have pre-diabetes and enjoy having an afternoon snack.  Is microwave popcorn ok for me to have?

Answer:  Popcorn can be a good choice for an afternoon snack since it is lower in calories and fat and contains some fiber.  When choosing what variety to eat, choose those that do not contain extra salt or butter such as ‘Movie Theatre Butter’ or ‘Blast o Butter’.   Typically, 3c popcorn contains 15g carbohydrate or one carbohydrate choice so remember to watch your portion sizes!

Tip: If you choose to make homemade popcorn rather than store bought microwave popcorn, use a microwave safe bowl with a small amount of canola oil on the bottom (~1 Tbsp).  Add some popcorn kernels and pop away. The popcorn will have a lot of flavor without the added salt and butter in addition to incorporating monounsaturated fat which our body needs.  See my previous blog titled ‘Healthier Fats’ for more information about various types of fat.

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Snacking in the Evening

Here is a question I recently received from FOODPICKER.org

I have been diagnosed with type 2 diabetes.  During the day at work I eat very little, but in the evenings and weekends, I can’t seem to stay out of the kitchen.  Do you have any suggestions to control my snacking in the evenings and weekends?

Answer: Most people keep unhealthy snack foods on their shelves, which can be harmful to individuals with diabetes. If you find yourself snacking, the first step is to replace those chips, crackers, candy, cookies etc.  Choosing foods with less sugar will also help you manage your blood sugars.  Below are some suggestions equal to 1 carbohydrate source or 15g carbohydrate:

• 1 medium piece of fresh fruit
• 1/2 cup ice cream
• 1 cup light yogurt
• 1 sugar-free ice cream bar
• 3 cups light microwave popcorn
• 45 goldfish crackers
• 15 pretzels
• 6 saltines
• 3 ginger snaps
• 6 vanilla wafers
• 1/2 cup trail mix
• 1 Nature Valley granola bar
• 3/4 cup cereal with 1/2 cup milk
• 1 piece of bread with 1 tbsp peanut butter

Snacks that would be considered ‘free’ with no carbohydrates include raw vegetables (except corn, peas, squash and potatoes), sugar free jello, sugar free popsicles, coffee, tea, flavored water, and diet sodas.

I would also suggest eating regular meals throughout the day. Not only will this keep your blood sugars stable without highs and lows, but it will also give you energy.  Once you get home, you will feel less inclined to snack all evening.

Try drinking a glass of warm tea or sugar free hot cocoa in the evenings. Warm beverages give our stomachs a sense of fullness and these products will not significantly raise your blood sugars.  Not to mention, green and black tea are full of antioxidants that protect our hearts and arteries from damage.

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