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Sugar is the Holiday Gift that Gives, and Gives, and Gives

Sugar is the Holiday Gift that Gives, and Gives, and Gives

By / In Healthy Eating Ideas, Healthy Lifestyle Ideas

Who’s counting calories or grams of sugar during the holidays? Does it really even matter if you go for another helping of pecan pie or an extra cup of eggnog (with or without the brandy)? You may be surprised to know the calorie content of common holiday treats.

Of course, sugar consumption doesn’t cause diabetes, but simple (refined) sugars can spike blood sugar levels, and may also contribute to one becoming overweight or obese. Excess body weight can lead to diabetes (i.e., diabesity), as well as high blood pressure, cardiovascular disease, non-alcoholic fatty liver disease, and wrinkles.

Interestingly, data acquired via continuous glucose monitoring systems utilized by people with diabetes revealed the 4 days with the highest average blood sugar readings, which just happened to occur on major American holidays:

  • New Year’s Day (185.5 mg/dL)
  • Christmas (182.6 mg/dL)
  • Valentine’s Day (179.5 mg/dL)
  • Thanksgiving (178.6 mg/dL)

According to an article published in the Journal of Obesity, the average weight gain during the holidays is anywhere from 0.8 pounds to just under 2 pounds. Of course, people who are already overweight, gain more weight than those who are at a healthy weight before the holidays.[1]

If you are one of those people who tends to gain a little extra during that critical 6-to-7-week period (last week of November to the first or second week of January), be mindful of your eating habits. A 1-pound holiday gain annually – without a 1-pound loss during the rest of the year – will result in a 10-pound gain over the course of a decade. Since most people’s metabolism slows down at mid-life, those 10 extra pounds each decade could potentially result in significant weight gain over time. Imagine being sixty and carrying an 20 extra  pounds that were acquired from the previous 20 holiday seasons, plus any additional pounds attributable to “normal aging.”

With that in mind, you may want to reflect on the previous year. Did you gain weight during the holidays? Are you still carrying the extra weight now? If you lost the excess pounds, how difficult was it to lose them? Now, make a plan for this year. You can choose to (1) lose weight before the holiday season, or (2) lose weight as part of your New Year’s resolution, or (3) try to prevent weight gain entirely. Options #1 and #2 are likely unrealistic for most people, unless you are very self-disciplined, so option #3 may offer the best chance for success. It still requires some self-control, but it’s not impossible.

Everyone is different – with different eating triggers, food pitfalls, and levels of motivation when it comes to nutrition and health. Making a practical plan before the holiday season can help put you well ahead of the game… before the party invitations start arriving, the office breakroom fills up with tins of cookies, and bags of candy magically appear in store aisles. Here are some sensible ideas to keep holiday weight gain at bay:

MINDFUL Eating Habits

  1. Make your calories count: eat what you truly want, and don’t eat just because it’s there.
  2. Chew slowly and enjoy the taste of your food.
  3. Pay attention to portion size.
  4. Use smaller plates and don’t overload your plate.
  5. Snack wisely or avoid snacking entirely.
  6. Include protein foods, not just carbs.
  7. Eat more fiber to feel fuller.
  8. If you taste-test during meal preparation, taste smaller portions.
  9. If you don’t like the taste of a particular food, don’t eat it.
  10. Make a “sampler plate;” eat what you like, and only have seconds if you truly like a particular food.
  11. Avoid seconds (and thirds).
  12. Choose one or two desserts (not all); or split a dessert with someone you know.
  13. Limit your intake of high-calorie beverages, especially alcohol.
  14. Go for homemade foods; avoid processed foods.
  15. Stay on top of your weight goals: weigh yourself periodically to know if you’re headed in the right/wrong direction.

And some habits have nothing to do with calories.

  1. Get enough sleep.
  2. Control or minimize your stress.
  3. Avoid being overly sedentary when spending time with family & friends.
  4. Make time for moderate physical activity every day.
  5. Express gratitude.

Santa may be somewhat on the plump side, but with all those cookies and milk, who could fault him? He’s got an entire year to work off the pounds. So, whether you decide to indulge or imbibe this season, consider MODERATION to be a holiday gift to yourself, one which will reap benefits all throughout the new year.

Happy Holidays!

[1] Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136.