The festive season is coming. CHELSEA CHOI TSZ YAU finds out how people living with diabetes can safely enjoy themselves as the parties begin.

It wouldn’t feel like Christmas if we didn’t enjoy ourselves a bit more than usual. Eating is part of that celebration, but the yuletide season – with its numerous Christmas and New Year’s parties – can present a challenge for people living with diabetes. Thankfully, there is no need to feel left out, even if you do need to think about managing your blood glucose levels.

Classic festive dishes tend to be high in sugar, fat, and salt – all those temptations that can make diabetes management difficult! While people living with diabetes can still enjoy a slice or two of Christmas pudding, thinking about your approach to food during the party season can help you stick to your management plan.

Watch your alcohol intake

Regardless of whether you are living with diabetes or not, national guidelines recommend no more than 10 standard drinks per week and no more than four standard drinks on the same day for both sexes.

While it’s fine to drink alcohol in moderation as part of a celebration, try to limit drinks with high sugar content such as liqueur, cocktails made with fruit juice, and sweet wine. If you are taking medication that can potentially cause hypoglycemia, be aware that drinking alcohol can make hypoglycemia more likely. Monitor your blood glucose levels more often and speak to your GP or diabetes educator about how to avoid hypoglycemia when drinking.

Remember not to drink on an empty stomach, as this can send your blood glucose levels plummeting. A protein-based snack, such as unsweetened yogurt, can help to slow the absorption and effects of alcohol.

It’s worth noting there are also a wide range of non-alcoholic options easily available. These range from non-alcoholic wines and spirits (Australian company Lyre makes booze-free spirits perfect for transforming a martini into a mocktail) to ultra-low alcohol craft beers and ales that make it easier to join in the celebrations without risking a hypo.

Have a food plan

To reduce the chance of being carried away by gourmet food on the table, it can help to plan ahead. If you’re eating out at a restaurant, try to make sure you’re the first to order, as research shows you’re more likely to be swayed by other people’s choices if you wait. It’s a small thing, but can make a difference when it comes to making healthy decisions.

Include plenty of non-starchy vegetables on your plate to fill yourself and kick the hunger away. Be aware that while it’s good to fill up on vegetables, at this time of year veggies are often glazed with honey, which will increase their calorie content. Chew your food slowly and mindfully to prevent overeating. Research shows it can take the brain 20 minutes to register that you feel full, which means people who eat quickly are more likely to overeat.

Protein foods are filling – try to include a serving of lean meat, egg, fish, or beans. If you are not the one preparing the meals, you can always check in with friends and family to see what will be on the menu.

Have a glass of water before eating

Drinking water before you eat can help you to feel full earlier and moderate your food intake. Try filling your glass every 30 minutes. Walking away and having a pause during eating can also help you to feel full more quickly.

Make healthier choices

In recent years, we’ve seen Australians move away from traditional European ideas of Christmas fare. The dinner table is just as likely to be heaving with seafood as it is to be weighed down by a glazed ham or roast turkey. Vegetarian options beyond the ever-present green salad are increasingly common.

If you’re cooking for yourself or contributing to the catering, it might be worth trying something more suitable to the warm climate (and your management plan), such as poached salmon.

If you’d rather stick to the classics, here are a few tweaks that might help:

• Turkey: Remove the skin and eat light-coloured meat to reduce your fat intake.
• Roast potatoes: Keep the amount of fat you add to a minimum by air-frying or using spray oil. Instead of potato mash, consider substituting mashed cauliflower.
• Stuffing: Use vegetarian stuffing such as sage and onion or chestnut and cook in a separate dish to the meat.
• Vegetables: Fill at least two-fifths of your plate with vegetables. If possible, boil or steam them.

What about Christmas pudding?

The trick to enjoying Christmas desserts is to be mindful of your portion size. Try reducing your portions by half and limit the amount of cream or ice cream you add to your pudding.

Don’t get stuck on the sofa after eating

Maintaining a certain level of physical activity is important to lower your blood glucose levels. Instead of sitting down at celebrations, try playing games with the kids in the house, dancing the night away, or even offering to wash the dishes!

Blood glucose glitches

Don’t be surprised if you find you have higher blood glucose levels than normal during the party season. This may be due to being less active than usual, overindulging, or changing your routine. One or two high readings shouldn’t have an impact on your long-term diabetes management but try to avoid consistently high readings.