EATING TIPS by Kirti Kalidas, MD, ND
Holiday W
ith the holidays coming and lots of feasting that occurs, it is easy to overindulge. I am often asked
by my patients, who struggle with diabetes and high blood sugars, what to do. Like all things, moderation is the key. Here are some simple steps for a stress-free and sugar- stable holiday meal.
1. Don’t fast or change your eating habits. Prior fasting or skipping meals may lead to more blood sugar fl uctuations, especially if you take insulin or oral medications to control your sugars.
2. Fill half your plate with vegetables. Filling your plate with vegetables such as green beans, brussel sprouts, brocolli, asparagus, salad and kale all have a lower glycemic index, meaning they will decrease you sugar intake and still taste great!
3. Be wary of the breads.
A good number of the breads and pasta dishes will bring your sugars up drastically, so try to minimize or eliminate these items from your plate.
4. Gluten-Free doesn’t always mean healthier. A good number of people will try to eat more non-gluten- based foods; however, they should know many of the non-gluten items, especially rice fl our, will still increase your blood sugar levels.
5. Enjoy your lean meats. Fish and meats are generally good options for most diabetic patients as they don’t tend to increase blood sugar levels much. Be wary of gravies however that may contain a lot of starches if cooked with fl our.
6. Eat until you are not hungry. This tip may seem obvious, but around the holidays patients often eat until they are stuffed. Diabetic patients and those with elevated sugars can often have issues with incomplete stomach-emptying. Really going to town on that cornbread can mean an upset stomach for the rest of the day!
Dr. Kirti Kalidas, MD, ND heads The Center for Natural and Integrative Medicine (6651 Vineland Rd., Suite 150, Orlando 32819). For more information visit
www.drkalidas.com or call 407-355-9246.
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