How do we maintain stable blood sugar and insulin levels during the holiday season, when indulgent foods and drinks abound?
I put together some strategies that may help reduce the seasonal fluctuation of blood sugar, insulin and cholesterol which lead to fatigue, weight gain and cardiovascular issues to name a few.
For example, I always find it useful to eat a proper nutrient dense meal before I go to a seasonal gathering where there will be treats and temptations that throw health out the window. That way when facing the snack table I am not likely to over indulge in high sugar and high fat foods. Also, if I know that I will indulge at the festivities, I make adjustments to the meals earlier in the day to reduce the overall effect on metabolism. It is worth considering that a prolonged fast of 15 -18 hours may reduce the impact of insulin surges which tell our body to store energy into the fat cells.
Here are a few simple seasonal eating strategies to explore:
1. Prioritize Protein and Healthy Fats
• Start each meal with protein (like fish, chicken, or legumes) and healthy fats (like avocado, nuts, or olive oil). These nutrients slow digestion and reduce post-meal blood sugar spikes.
2. Fill Up on Non-Starchy Vegetables
• Pile your plate with fibre-rich, non-starchy vegetables like broccoli, leafy greens, and bell peppers. Fibre helps slow glucose absorption and keeps you full.
3. Limit Sugary and Processed Foods
• Avoid sugary desserts, pastries, and processed foods when possible. If you indulge, pair them with protein or fat to minimize the glycemic impact.
4. Choose Low-Glycemic Options
• Opt for lower-glycemic alternatives like quinoa instead of white rice, or sweet potatoes instead of regular mashed potatoes.
5. Stay Hydrated
• Drink water throughout the day and between alcoholic beverages. Dehydration can increase blood sugar levels. Add lemon or cucumber for flavour without sugar.
6. Practice Portion Control
• Use smaller plates to control portion sizes, especially for high-carb dishes. Savour small portions of holiday treats rather than overindulging.
7. Move After Meals
• A short walk or light activity after eating can improve insulin sensitivity and help regulate blood sugar.
8. Avoid Drinking on an Empty Stomach
• Alcohol can cause blood sugar to spike or drop unpredictably. Pair it with a protein-rich snack or meal to keep levels stable.
9. Mind Your Beverages
• Stick to low-sugar drinks like dry wine, spirits with soda water, or herbal teas instead of sugary cocktails or soda.
10. Get Enough Sleep
• Poor sleep disrupts hormones that regulate appetite and blood sugar. Aim for 7-9 hours of quality sleep each night.
Let me know how these strategies worked for you! I am always happy to chat about strategies to help your health, vitality and longevity.
If you or your loved ones are inspired to complete a healthy living assessment to get the New Year off to a great start, I would be delighted to get you started on living your best life!
Happy Holidays!
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