Food & Fitness
Making Sugar Count During the Holidays
Making Sugar Count
According to the National Institutes of Health, one serving of sugary food is equal to any one of the following: a 3" in diameter cookie; four chocolate kisses; one tablespoon of maple syrup; or one plain cake doughnut. Although various types of foods do cause levels of blood glucose (sugar) to respond differently, the total amount of carbohydrates consumed is more important than the type of food.
Making Sugar Count
In 1999, the ADA reported that sugar and sugar-containing foods can be a part of a diet for someone with diabetes. These foods shouldn't be simply added to the diet; rather, they should be substituted for other carbohydrates already in the diet. If you want a small serving of pumpkin pie, then you must give up the baked potato with toppings at dinner. If you're taking insulin, you must eat at consistent times synchronized with the action of the insulin you're using. If you're not taking insulin, spreading your intake of carbohydrates throughout the day can help you avoid large increases in blood glucose.
Revising Recipes
Many dessert recipes can be revised to be healthier without sacrificing taste. Cut the sugar by one-third to one-half in a recipe and increase the use of cinnamon, nutmeg, vanilla, and other sweet-tasting spices and flavorings. Replace fat with applesauce or baby-food prunes in recipes for chocolate brownies, cakes, or cookies. (You still must keep the portion small, since replacing fat with fruit increases the carbohydrate content, which must be monitored closely.) Sugar substitutes are another way to keep your recipes on the light side.
Help for the Holidays
- During this holiday season, try these tips for managing your diabetes:
- Decide ahead of time what and how much you will eat and how you will handle social pressure ("No thank you, I'm too full.").
- Share one dessert with a friend, limiting serving size or scraping off the high-fat whipped-cream topping.
- Volunteer to bring a favorite low-sugar dessert, such as plain cookies, baked apples, or sugar-free puddings, to social functions.
This is not the time to take a holiday from your daily exercise routine. Continue your workouts in addition to extra activities, such as parking far from and walking to the mall, or power walking while shopping.
