A Diabetic's Guide to Enjoying Your Favorite Foods Without Sacrificing Your Health

The American Diabetes Association estimated in their latest study that over 20.8 million people have diabetes and that about 6.2 million of those are not yet diagnosed. And with new cases being diagnosed every year, this means that the dangers of diabetes are no longer limited to those who know they have it.

Most American's use Thanksgiving as an excuse to overindulge in excess and ignore possible consequences. However, even though you choose to ignore the consequences does not mean your body does. It is for this reason that Thanksgiving can be one of the most dangerous times of the year for diabetics. So, I have outlined below some general guidelines to keep you and your family safe and healthy during this upcoming holiday season.

1) Substitute a cooked sweet potato for the traditional sweet potato casserole

This simple substitution is much healthier and friendly to diabetics. The sweet potato pie usually contains an abundance of added sugars that are unnecessarily excessive. Interesting note: even bodybuilders use this to fuel their bodies. If it's good enough for them, don't you think it's good enough for you and yours?

2) Choose whole grains whenever possible

Serving rolls? Great. Pasta or lasagna? That's fine. But substituting whole wheat in for the traditional white bread can help maintain a normal blood sugar level. Note: be sure to double check the ingredients of foods advertised as "whole wheat". If the first ingredient is enriched flour, it is not truly whole wheat and should be avoided. Unfortunately, this is a trick many food companies have played on the public to entice us to buy what we think are healthy foods.

3) Beware of condiments containing extra sugar

Condiments that add lots of taste to your meal can also contain extra sugars that you might not think about. So remember to check any sauces or additives you pour or sprinkle on. When possible, try using sugar free or low sugar substitutes.

4) Drink plenty of water

Water helps to metabolize the food you eat as you eat it. It also helps you feel full quicker, leading to a decrease in food intake. If you can control the amount of food you eat (along with the type), you will have a better handle on your blood sugar regulation. Bonus: When water helps to digest your food as you digest it, you feel healthier at the end of the meal, even if you indulge your sweet tooth a little. And even though we all love to celebrate, it might be a nice to be able to breath at the end of the meal.

5) Enjoy your dessert without sacrificing your blood sugar

A celebration is hardly a celebration without something sweet. But, why not try a sugar substitute instead of the real thing? Or, better yet, try using natural sugars like those found in fruits. They can help satisfy your sweet tooth while also giving you some natural vitamins and minerals you will not be able to find in any traditional confection.

The research in recent years has found that although diabetes tends to run in families, there are environmental factors that can contribute to or delay the onset of the disease. So implementing these simple guidelines may help do more than just regulate your own blood sugar- you may be helping to make your child's future a brighter one.