Can you indulge with diabetes over Christmas?

So, what happens? 

You may have wondered how much you can afford to indulge over Christmas as someone with diabetes. Let us help you explore this by reviewing:

• What happens when you have high BGLs over short periods of time?
• Signs your BGLs may be higher than usual
• How to check whether you are managing your diabetes safely
• Tips to lower BGLs if they are high

What happens when you have high blood glucose levels?

High blood glucose levels can be caused by many things. However, the most common short-term cause of a high BGLs is eating carbohydrate-rich foods. Carbohydrates are more likely to increase your BGLs above-target if they are eaten in large portions or are highly processed.

Many people eat large meals on Christmas Day. We all know that ‘Christmas dinner full’ feeling. Eating a large meal for Christmas lunch or dinner is likely to cause a high BGL. The good news is, higher BGLs in the short term are unlikely to cause problems. This is because damage to the body occurs when BGLs are repeatedly high over months or years.

What does this mean? It means you can enjoy eating a larger portion on Christmas day without worrying that you are damaging your body. Although, what you should avoid, is having many days over the Christmas period where your BGLs are above-target.
If you are concerned your BGLs are too high, ask your diabetes team what steps you should take. You can also call the diabetes helpline on 1800 637 700 for advice on high blood glucose levels.

What are some signs of high BGLs?

You may not get any signs that your BGLs are high. However, some things to look out for are:

• Feeling more thirsty
• Urinating more or waking up more than usual to urinate overnight
• Feeling tired or napping more
• Blurred vision that comes and goes
• Dry skin
• Infections
• Wounds or cuts that are slow to heal

How do you know you are doing okay over Christmas?

Using a blood glucose monitor can help you self-manage your diabetes and give you awareness of any noteworthy changes. Use your blood glucose monitor to check your BGLs when you first wake up in the morning. These are called your ‘fasting’ BGLs. Pay attention to whether your fasting levels are getting higher over December and January.

On some days, take ‘paired’ blood glucose readings before and 2 hours after your meals. Take note of whether your BGLs are in-target or above-target. The blood glucose targets below are general targets that are appropriate for most people with diabetes. If you are unsure of whether these targets are appropriate for you, ask your diabetes team.

Blood glucose targets

• Fasting or before meals: 4-7mmol/L
• 2 hours after starting meals: 5-10mmol/L

If your BGLs are above-target 2 hours after meals, try one of these strategies:

1. Reduce the portion size of your meal-time carbohydrates. Eat smaller amounts of potatoes, rice, bread, pasta, sweet potato or corn

2. Eat more green vegetables with your meals such as baby spinach, broccoli, rocket, green beans, snow peas or asparagus

3. Swap your carbohydrates for a different type of carbohydrate. Make these swaps:

• White potato à sweet potato, low-carb or Carisma potatoes
• Pasta à pasta made from pulses, konjac noodles or zucchini noodles
• White bread à grainy bread, sourdough or low-GI, high fibre varieties, or low carb bread
• Corn à peas, black beans or kidney beans

4. Go for a short walk after your meal. Research has found even walking for five minutes can notably reduce your blood glucose levels.

Over Christmas, use your walk as time to take a break from the noise. Or walk with a family member whom you haven’t had a chance to speak to in a while.

Key things to remember

• Christmas time may be a time of year to enjoy some favourite foods that are outside of your usual routine.
• Having diabetes does not mean you need to miss out.
• Having high blood glucose levels for short periods of time are unlikely to cause any problems.
• Maintain awareness of your blood glucose levels over the holidays, while you have less contact with your healthcare team.
• If you are noticing patterns of above-target blood glucose levels, make some changes to see what works to bring them down.
• If your blood glucose levels remain higher than usual after Christmas, make an appointment to see your diabetes team for support returning to target.

Reference
Buffey, A.J., Herring, M.P., Langley, C.K. et al. The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis. Sports Med 52, 1765–1787 (2022). https://doi.org/10.1007/s40279-022-01649-4