Holiday feasts without the spike
‘Living well with diabetes is about daily decisions — what we eat, how we move, and how closely we monitor our health.’
THE key lies in mindful choices.
Photograph courtesy of Unsplash
Daily Tribune‘Living well with diabetes is about daily decisions — what we eat, how we move, and how closely we monitor our health.’
THE key lies in mindful choices.
Photograph courtesy of Unsplash
CONSISTENTglucose monitoring remains essential, especially when eating patterns change.
Photograph courtesy of Unsplash/Muneerok
As the Philippines ushers in its long and festive Christmas season, tables overflow with traditional dishes, sweet treats and family favorites. For people living with diabetes, the holidays can still be joyful — as long as health stays part of the celebration.
Health experts say the key lies in mindful choices. With routines often disrupted by parties and gatherings, being intentional about food, movement and monitoring can help keep blood sugar levels steady while still enjoying the season.
Small adjustments can go a long way. Swapping white rice for brown rice or vegetable-based alternatives can reduce blood sugar spikes, while choosing grilled dishes over fried ones cuts excess fat and calories. Leaner cuts of meat can easily replace fattier options in classic dishes like adobo and menudo without sacrificing flavor.
Adding more vegetables to holiday staples such as pancit, lumpia and stews boosts fiber intake, which supports better blood sugar control and heart health. For dessert, fresh fruits offer natural sweetness and help curb overindulgence in sugar-heavy treats.
Nutritionists also recommend using a balanced plate approach: filling half the plate with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with complex carbohydrates. Skipping meals, even during busy celebrations, is discouraged as it may lead to sudden blood sugar fluctuations.
Staying active is another powerful holiday tool. Physical activity helps regulate glucose levels and improve insulin sensitivity — and it doesn’t have to mean formal exercise. Walking with family, dancing after holiday meals, or staying active while decorating and cooking all count toward better health.
Consistent glucose monitoring remains essential, especially when eating patterns change. Wearable monitoring devices can provide real-time insights into how food and activity affect blood sugar, allowing people to make informed choices throughout the day.
“Living well with diabetes is about daily decisions — what we eat, how we move, and how closely we monitor our health,” said a local medical expert. “With the right habits, people with diabetes can enjoy the holidays fully and enter the new year feeling confident and in control.”
Health advocates encourage Filipinos to see the season not as a setback, but as an opportunity to celebrate smarter — proving that festive and healthy can go hand in hand.