With Halloween now upon us, it can be hard for those with diabetes to fully enjoy the festivities. That said, here are a few suggestions to help you navigate trick-or-treating or the Halloween office party. As with all suggestions, be sure to check with your medical professional before you enjoy the festivities.
Plan Your Day Ahead of Time
Before you go out to trick-or-treat, plan your day. Eat a healthy meal at home that contains protein and fiber, which will help keep your glucose steady for hours before the Halloween festivities begin. Enjoy a healthy snack before heading out the door so you won’t be overwhelmed by hunger. This will help cut back on cravings, especially those that may arise from sugar-rich treats.
Choose Treats Wisely
Halloween is all about candy, but unfortunately, not every sweet treat is equal when it comes to glucose levels. Be mindful of what you are eating; the best thing to do is aim for sugar-free treats or bring healthy foods with you. If your kids are trick-or-treating, consider adding a few healthy Halloween treats to their goodie bags, such as fruits (like berries or apples).
Don’t Be Afraid to Turn Down Candy
Be polite if you decline, but don’t expect others to fully understand your condition or needs. Even maintaining a healthy lifestyle doesn’t guarantee one is in the clear from diabetes complications. If you don’t want to decline a goodie, you can always give it to a friend or coworker.
Know Your Candy Alternatives
There are many healthy alternatives to traditional trick-or-treat candy, such as dried fruit, nuts, raisins, jerky, granola bars, and sugar-free gum. Speaking of healthy alternatives, here are some friendly treats that you can make yourself to enjoy during the season, adapted from eatwell.com.
Haunted Banana Pops
Bananas are a good source of vitamins (including vitamin C and vitamin B6), fiber, and minerals like potassium. Even though they contain natural sugars, when eaten in moderation, they can have positive health effects and be part of a balanced diet.
Ingredients
- 1 Banana
- 1 cup Sugar-free white chocolate chips
- 1/4 cup Dark chocolate chips (for eyes)
Preparation
- Cut the banana in half and stick a popsicle stick in each half.
- Dip each popsicle in melted sugar-free white chocolate.
- Use dark chocolate chips as eyes.
- Freeze until the chocolate has hardened.
Halloween Fruit Salad
The majority of the fruits in this salad have a lower glycemic index (GI), which means they have less of an effect on blood sugar levels. Berries, apples, and citrus fruits are examples of foods with lower GIs. Dietary fiber, which is abundant in fruits, helps reduce the rate at which sugars are absorbed into the body.
Ingredients
- 2 Orange slices
- 4 Blackberries
- 4 Green grapes
- 4 Blueberries
- 2 Strawberries
Preparation
- In a bowl, mix orange slices, blackberries, and green grapes.
- For a festive touch, serve in a tiny pumpkin that has been hollowed out.
Have a safe and fun Halloween season, everyone!
About the Author
Kyle Almoney
Community Health Director, YMCA of the Roses
ISSA Nutrition Coach