November is the National Diabetes Month. The main focus for this year is raising awareness for the lifelong risks of mothers and their children after gestational diabetes, because it is estimated that about 50% of women with gestational diabetes go on to develop type 2 diabetes.[1] However, all people with diabetes type 2 are at higher risk to several health complications including heart disease, and stroke among others. Modifiable behaviors conducive to lower the risk of developing type 2 diabetes include being more physically active, weight management, and healthy eating. It seems a paradox that in the same month America celebrates Thanksgiving, a time for getting together with family and friends, football, shopping, and a whole heap of eating. For people with diabetes and those who are trying to manage their weight, Thanksgiving holiday may be a challenge for their well-being. Should we give Thanks to this holiday season for giving us an environment that encourage overeating, resulting in weight gains and higher blood glucose levels? No, but it is hard to control what it seems to be the central influences to weight gain, such as social gatherings with large portions and a wide variety of foods, plentiful of snacks at home and work, and less opportunity to exercise due to cold weather.
Thanksgiving is not the enemy of our health because Thanksgiving dinner can be deliciously friendly and healthy for all. Although, it requires planning, careful selection of foods, making time for food preparation and cooking, and finally enjoying a mindful plate.A few and simple modifications such vegetable-based stuffing instead of bread stuffing, side dishes with extra green and orange-red vegetables instead of potatoes to reduce the amount of starchy vegetables, and so on. Cooking with more non-starchy vegetables can help with satiety, and portion control. Planning in advance the dinner should always include the sound advice from a registered dietitian nutritionist to address individual and family nutritional needs, especially if weight gains and diabetes are of concern.
By Araceli Vázquez, MS, RDN, LD
[1] National Institute of Diabetes and Digestive and Kidney Disorders website. https://www.niddk.nih.gov/health-information/communication-programs/ndep/partner-community-organization-information/national-diabetes-month/promote. Accessed November 19,2018