If you want to avoid gaining weight and maintain control of your blood glucose while still enjoying the holiday season – which is not only filled with family, friends, parties and presents, but all types of tempting, tasty dishes – following these tips can allow you to enjoy the pleasures without the guilt or harm to your health.
Replace white and processed grains
Christmas time often means lots of processed, baked goods. Unfortunately, they’re also some of the worst types of food you can eat. Remember, the less refined the better, so replacing those items with homemade items made with healthy ingredients is the way to go. Search for low-GI recipes online, keeping in mind that coconut flour is an excellent ingredient to use in baked goods, as it has the uncanny ability to absorb and hold onto water, which means the end result is especially tasty and moist.
Alcohol – in moderation only
Alcohol can be an enjoyable part of your celebrations, provided you imbibe in moderation, sticking to just one glass of wine or a pint of beer occasionally. Even better, choose a glass of naturally carbonated water spiked with a little freshly-squeezed fruit juice (no sugar added).
Don’t go to a party on an empty stomach
If you’re hungry and faced with a table full of food, you’re much more likely to eat quickly, and indulge in more than you should. Try to eat a protein-based snack before you go so that you’ll feel satisfied without spiking your blood sugar levels.
Healthy portions
Stick to healthy portions by following this general rule: fill half your plate with a salad or vegetables, one quarter with protein and the remaining quarter with good carbs.
Consume lots of fruits and vegetables
Most fruits and vegetables are low or medium on the GI scale and low in calories, but pack a punch when it comes to nutrition as well as improving your energy levels – something many people lack during this busy season. They’re an easy way to fill up without spiking blood sugar. Try keeping a container of fresh vegetables and fruit in the refrigerator – this will make it easier to reach for a healthy snack when the urge hits.
Trade white potatoes for sweet potatoes
White potatoes can be as high as 110 on the glycemic index, whereas sweet potatoes offer more nutrition and rank between 50 and 60 on the scale.
Most of all remember, if you do overeat, just resume your healthy eating habits the next day. Everyone makes a mistake now and again – it’s far worse to give up the good habits you’ve worked so hard to develop and throw in the towel!
-The Alternative Daily
Sources:
http://lowglycemic-foods.com
http://blog.diabetv.com/8-tips-for-diabetes-and-christmas-time
http://thestonesoup.com/blog/2012/08/coconut-flour-paleo-bread
