Ghosts, Ghouls, & Goodies: Managing your Blood Sugar this Halloween

What’s not to love about Halloween, with it being full of ghosts, ghouls, and goodies galore! Yet for those with diabetes (approximately 1 in 10 adults here in the United States!), the temptation of more goodies comes at a price. Even if you aren’t diabetic, consuming large amounts of sugary treats has less than ideal effects on your body. High doses of sugar (especially when consumed regularly) may:

• Send your liver into overdrive in order to metabolize the sugary goodness, which can cause inflammation of the liver
•  Increase blood pressure
• Cause a flare of gout in those susceptible
• Increase your appetite
• Increase inflammation in your body, leading to aggravation of joint pain
• Cause a spike in your blood glucose, making your energy take a nosedive
• Depress your immune system, making you more likely to get sick

While indulging “just this once” may not seem like a big deal, it’s always a good idea to do what you can to keep your sugar intake as minimal as possible and to find ways to keep blood sugar stabilized. Follow these tips to help regulate your blood sugar this Halloween:

• Heading to a Halloween Party? Eat a healthy snack before you go!
  • A healthy combination of protein, fat, and complex carbohydrates will help keep your blood sugar stable and also keep you from binging at the appetizer and sweet tables! Some great combinations include:
    • Veggies and whole grain pita bread + hummus
    • 1/2 cup Greek or dairy-free yogurt + 1 TBSP Chia seeds + handful of almonds + 1/4 cup berries
    • 1 medium sized apple + 1-2 TBSP nut or seed butter (no sugar added varieties)
    • 1/2 Avocado smashed over whole grain toast + 1/4 cup chickpeas + sliced tomatoes + seasonings of choice
    •  Pesto + Turkey Cucumber Roll-Ups (find recipe here!)
    • Homemade Savory Power Bars (find recipe here!)
  • Choose foods that are ranked as low or medium Glycemic Index foods, which affect your blood sugar less than high GI foods.
• Keep the candy bowl out of sight until October 31st. Out of sight, out of mind, after all!
• If your sweet tooth is really getting the best of you, make some home-made goodies instead of eating processed candy. Stay tuned for our post on our favorite Healthier Halloween Treat Recipes, some of which don’t have any added sugar!
• No time to bake? That’s ok, time does seem to be a commodity these days for so many of us! Buy the mini versions of your favorite treats, dark chocolate varieties instead of milk chocolate, and try for something with nuts and/or coconut in it.
• Supplements may also balance blood sugar by helping your cells become more sensitive to insulin, which is responsible for bringing glucose into the cells. If you regularly have high blood glucose or hemoglobin A1C values, talk to your DO or ND to determine if one of the following herbs or supplements may be right for you:
  • Chromium
  • Berberine
  • Bitter melon
  • Gymnema
  • ALA
  • Cinnamon

Remember that while holidays should indeed be made special, there are many ways to do this without sabotaging your diet and putting your body through the ringer. Your body will thank you and you’ll still have a fun fall and Happy Halloween!