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Holiday Seasons and Diabetes: Eat This Not That



‘Tis the season to be jolly… and to eat! Holidays are all about food and this can be problem for those with diabetes. Try these healthier swaps for your favorite holiday foods to keep your blood sugars within a normal range. 


Dark Turkey Meat vs Skinless Roasted Turkey Breast

White turkey meat is a better option if you are looking to keep your blood glucose in control as it add less calories to your meal than dark meat. Going skinless shaves off an extra 20 calories and keeps your fat intake lower. Skip the gravy for an even healthier meal but if you can’t do without it, add just a little bit over your meat!


Candied Yams vs Roasted Sweet Potatoes 

Roasted sweet potatoes rely on their natural sugars to add flavour to your plate whereas candied yams are prepared using a lot of butter, brown sugar and of course the marshmallows.

They are also super simple to prepare - take medium sized sweet potatoes, dice them, drizzle a bit of olive oil, sprinkle with salt and pepper and bake for 30-40 minutes at 170 C. Garnish them with fresh rosemary  for a soul warming aroma if you like!


Green Bean Casserole vs Steamed Green Beans

Although the green bean casserole has green beans in it, their nutritional value is drowned in high fat and sodium mushroom soup and french fried onions.

To save yourself from a high blood glucose reading try steamed green beans instead. You can saute them with a little olive oil and top them with slivered almonds if you prefer.


Pecan Pie vs Pumpkin Pie

What’s Christmas without a little sweetness? If you’ve been eating healthier before Christmas, you can treat yourself to a little pie but make sure it’s only a slice or half.

Pumpkin pie isn’t the healthiest but it’s nutritional value ranks above that of pecan pie.If you prepare it with a fresh roasted pumpkin, you’re helping yourself to vitamin A as well. Although in small amounts pecans can be good for you, the mounds of them on pecan pie, which is already prepared with copious amounts of corn syrup and brown sugar, can contribute to a very high calorie count.


Mashed Potatoes vs Mashed Cauliflower

Everyone agrees sweet potatoes are the yummiest sides ever but they could be bad news for your blood glucose reading. Potatoes are starchy and contain a high carb value - plus all the butter added to make the potatoes yummy can be very unhealthy.

Try mashed cauliflower as a healthy replacement instead. Try this yummy recipe which will keep you satisfied and healthy at the same time. 

Chocolate Kisses vs Candy Canes

Chocolate kisses are a sweet snack which can add the calories without you realizing it. Although candy canes are not the healthiest, they are a better, non fat, option than kisses if you are looking to satiate a sweet craving. Restrict yourself to one candy cane though as they contain a lot of sugar.


Mixed Nuts vs Raw Veggies 

Need something healthy to munch on during Christmas Day? Swap those mixed nuts with crispy, fresh raw veggies. Salted and candied nuts are high in sodium and sugar content and can cause your blood glucose to rise. Raw veggies will keep you full while providing nutrition and keeping you within your calorie budget.


Sour Cream And Chive Dip vs Hummus

Dips are a staple at Christmas time and it’s a good idea to not waste calories on high fat and calorie dips with a sour cream base. Opt for fresh home made hummus which takes minutes to whip up and won’t crack your calorie budget.

Plus the chickpeas in it help lower cholestrol and tahini (sesame seed paste) provides omega 3 fatty acids and antioxidants to your body. Try this yummy hummus recipe this holiday season.


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