Balanced Independence Day: How to Maintain Sugar Balance at the Barbecue

It's a fact, it's more challenging to maintain sugar levels when food is served in larger-than-usual quantities accompanied by tempting sights and scents. However, even on such a day, the formula is to maintain proper and sensible nutrition with a few simple tips to stay balanced.

1. Balanced Eating - Remember, there is no food that is inherently fattening or forbidden. Eating everything is allowed, but in moderation. A healthy lifestyle advocates balanced eating at all times or places, aiming to preserve this eating style for good. To achieve this, there is no need to avoid any particular food, as prolonged avoidance can sometimes lead to deficiencies, and reversing (whether due to weight gain or sugar imbalance) can happen quickly. Balance in eating is key.

2. Plan Ahead - Suggest a menu for the event you're invited to and help organize the food distribution among everyone. This will ensure that the meal style fits your nutritional needs.

3. Limit Carbohydrates - Pitas and rolls served on Independence Day are often made from white flour, which may cause sugar levels to rise. Avoid these as much as possible, or alternatively, follow the divided plate principle for diabetes, which recommends that half the plate/meal should be based on different types of vegetables, a quarter of the plate/meal on various protein dishes, and only a quarter from carbohydrate sources (potatoes/sweet potatoes/rice/bread, etc.).

4. Meat - Prefer lean meat over fatty meat. Try to limit consumption of internal organs, lamb, ribs, and other fatty meats. It's better to grill lean meats like chicken, turkey, and skinless fish, which do not contain carbohydrates. If you desire beef, try to prepare filet, shoulder, or sirloin cuts - or fish, of course.

5. Vegetables - It is recommended to grill vegetables such as eggplants, zucchinis, peppers, tomatoes, and mushrooms. These are low in carbohydrates and can provide a healthy and tasty addition to the meal instead of carbohydrate-heavy sides.

6. Salads and Spreads - Salads with fewer carbohydrates, such as tahini, avocado salad, roasted eggplants, or fresh vegetable salads, are more recommended for diabetics. Homemade salads are always of better quality than store-bought ones, which contain large quantities of salt and preservatives, ensuring knowledge of their composition.

7. Eat with Your Body, Not with Your Eyes - Serve yourself the amount you think will satiate you. It's recommended to start with a standard portion, and if you feel it wasn't enough, wait a few minutes before taking seconds. It's essential to listen to your body and not eat just because the food is present.

8. Monitor Your Sugar Levels - Independence Day barbecues tend to last for long hours in the sun. Therefore, be sure to monitor your body's sugar levels throughout the day and ensure you maintain balanced values. Today, continuous sugar monitoring technologies without pricks exist, allowing easy and quick sugar level checks. Diabetics who inject insulin, note that after a large protein and fat meal, there is a prolonged rise in sugar levels for several hours, and you should act accordingly regarding insulin injection (consultation with a diabetes dietitian or diabetes doctor for insulin dosage adjustments is recommended).

9. Drink Water - Sweet drinks and even natural juices are not recommended at all. Avoid them. Sweet drinks cause sharp spikes in sugar levels. Every small juice glass contains about 5-6 teaspoons of sugar that quickly absorbs into the bloodstream. Drinking water is most recommended.

Dina Roitman is a clinical dietitian at the DMC Center for Diabetes Care