Festive feasting with diabetes: A dietitian’s top tips

Published on 22 December 2024

Diabetes need not hold you back at holiday gatherings. Here is how to enjoy the season without the sugar spike.

The holidays are a time for celebration and indulgence, filled with tempting feasts and snacks at every turn. From Christmas in December and Chinese New Year in January to Hari Raya Puasa in March and Deepavali in October, the festivities just keep coming – and so does the feasting!

While these occasions bring plenty of joy, they can also pose challenges for people with diabetes, who may worry about how reunion dinners or parties might impact their blood sugar levels.

Contrary to popular belief, having diabetes does not mean missing out on your favourite holiday treats. With a few simple tweaks, you can still savour the flavours of the season – without sending your blood sugar levels soaring.

Smaller plates, smarter choices

Buffet spreads are a common sight at festive gatherings, and it can be tempting to pile your plate high. A simple yet effective trick to avoid overindulging is to use smaller plates, as doing so can help with portion control while still allowing you to enjoy your favourite dishes.

“Remember, you don’t have to eat everything just because it is there,” said Ms Rachel Cheang, Dietitian, National University Polyclinics (NUP). “Walk away from the buffet or dining table once you feel about 70 per cent full.”

To curb your appetite before heading to a party, Ms Cheang recommended having a healthy snack. Options such as a serving of fruit, a slice of wholemeal bread, cucumber sticks or a handful of unsalted nuts can help you avoid overeating without causing a spike in blood sugar levels.

Beyond portion size, what you eat and when you eat are just as important. Aim for balanced meals with filling, high-fibre wholegrains, lean protein and plenty of vegetables, while avoiding deep-fried items, poultry skin and fatty meats.

“Maintain a consistent carbohydrate intake and regular meal timings of about four to five hours apart,” Ms Cheang said.

Once you have filled your plate, sit facing away from the buffet to minimise the temptation of going back for seconds. Chew slowly and savour each bite – your brain needs about 20 minutes to signal that you are full. “Use this time to drink some water and catch up with friends and family,” Ms Cheang suggested.

Washing it down

When it comes to drinks, plain water is the healthiest option. Add a squeeze of fresh lemon or some crushed mint leaves for a refreshing twist. Unsweetened beverages like kopi-O or teh-O kosong – coffee or tea without milk or sugar – are also good choices.

Alcoholic beverages are not entirely off the table as long as you drink responsibly and in moderation. “If you choose to drink, limit it to no more than two standard drinks a day for men and one for women,” said Ms Cheang. People with diabetes should avoid drinking alcohol on an empty stomach, as this could lead to hypoglycaemia.

For reference, one standard drink is equivalent to a 330ml can of beer with five per cent alcohol content, or a 30ml shot of spirits or hard liquor with 40 per cent alcohol content.

When you have had enough

Once you are satisfied, do not feel obligated to accept extra helpings or drinks – even from the most enthusiastic family members or friends. Politely explain that you have had your fill and thank them for their effort in preparing the meal.

“Chat with your family members or friends to shift the focus away from eating,” Ms Cheang suggested.

Finally, while your social calendar may be packed with festivities, remember to stay active. Incorporating some exercise in between feasts – even a leisurely post-meal walk – can help regulate your blood sugar levels and prevent excessive weight gain.

In consultation with Ms Rachel Cheang, Dietitian, NUP.