Diabetes Nutrition Tips + Recipes for the Big Game

Super Bowl Sunday is just around the corner, and so are the parties. This yearly American tradition is always a great time filled with friends and delicious food and drinks. And of course, who doesn’t love the half time show?

Unfortunately, as fun as watching the big game can be, diabetes management isn’t always easy. The hours spent sitting combined with eating game day food can lead to blood sugar spikes and crashes.

But that doesn’t mean you have to skip the fun. It just comes down to being strategic so you can enjoy yourself and keep blood glucose steady at the same time. 

Read on to learn simple nutrition tips and blood sugar-friendly recipes everyone will love. 

Bite-Size Nutrition Tips for Steady Blood Sugar

Keeping blood sugar stable on Super Bowl Sunday is key. Not only will it allow you to enjoy the game while feeling your best, but you’ll feel better the next day after a solid night of sleep. After all, nobody likes to be woken up at night with low blood sugar after “rage bolusing” before bed when blood sugar is high. Luckily, there are many ways to keep your blood sugar steady on Super Bowl Sunday. Here are a few ideas. 

Don’t arrive starving

• You’re more likely to eat until you’re uncomfortably full if you start eating when you’re extremely hungry.
• Eat a balanced snack with carbs and protein or fat before the party. This could be  almond butter and fruit, trail mix, Greek yogurt with fruit or crackers and cheese. 
• Eating before the party means eating less during the game, and will make you less likely to have blood sugar spikes.

Prioritize protein and fat first

• Protein and fat slow glucose absorption, which also make it less likely for your blood sugar to spike. 
• Include foods like eggs, chicken, Greek yogurt dip or nuts on your plate.

Choose fiber-first dippers

• Fiber helps keep blood sugar steady because it’s not digested the same way other nutrients are. 
• Fiber-rich foods include fruit, veggies, nuts, seeds, whole grains and legumes.
• Swap chips for veggies, whole wheat crackers or roasted chickpeas.

Watch out for liquid sugar

• Sodas, sweet cocktails and juice spike blood glucose fast. There’s a reason juice and soda are often used to raise low blood sugar!
• To avoid spikes, choose sparkling water, diet soda, or lower-sugar cocktails instead.

Mindless snacking = blood sugar rollercoaster

• It’s easy to eat more than you intended when you’re paying attention to the big game. To help manage portion sizes, use a plate instead of eating straight from the bag or food table.
• Take breaks between refills and pay attention to how full you are. You might not notice that you’ve gotten full if you’ve been distracted by what’s on TV!

Have a plan if you drink alcohol

• Never drink on an empty stomach.
• Keep track of how much and what kind of alcohol you’re drinking.
• Better options are light beers and traditional pilsners, which have about 6 grams carbs per serving. Dry wines such as Pinot Grigio and Cabernet Sauvignon contain 3-5 grams per glass.
• If you have a cocktail, add club soda, lime or diet soda to avoid added sugar.
• Check your blood sugar before, during and after drinking to make sure it doesn’t go low.

Blood Sugar-Friendly Recipes 

The possibilities for diabetes-friendly Super Bowl recipes are endless. Here a few fantastic options to try:

• Zesty ranch popcorn is a savory snack that provides fiber.
• 5-ingredient chili has a mix of both protein and fiber.
• Strawberry footballs are a festive, on-theme dessert that tastes delicious!

Closing

This Super Bowl Sunday, have fun and enjoy delicious foods that still support stable blood glucose. Small swaps can make a big difference so you have more energy and feel better after the game. Try making a new recipe or two that everyone will love!