Super Bowl and Type 2 Diabetes

“It's about strategically navigating the tempting snacks, managing alcohol consumption, and ensuring that my blood sugar levels stay stable throughout the game so I can make it to the half time show.” - Patrick Luo, SPT, PN1-NC, One80

Introduction:

Far to often, people with Type 2 Diabetes or Prediabetes get sent to the hospital or emergency room because of outrageously high blood sugars during the Super Bowl. As someone who's lived with Prediabetes and was able to reverse it, I've learned that hosting a Super Bowl party involves more than just planning the menu and arranging the seating. It's about strategically navigating the tempting snacks, managing alcohol consumption, and ensuring that my blood sugar levels stay stable throughout the game so I can make it to the half time show. Here's my personal game plan for hosting a Super Bowl party with diabetes-friendly choices. I want to share the tips I've learned to keep my blood sugars in ranges during a Super Bowl Party to help people enjoy the party, commercials, and game without being worried of what foods they can or can't have. Also avoiding an unnecessary trip to the hospital!

With that said, here are 5 tips to make this Super Bowl Party the best for your blood sugars! 👊

1. Curating Snacks: When planning the party menu, I focus on offering high-fiber and high-protein snacks. I opt for options like vegetable sticks with home-made bean dip, roasted chickpeas or split peas, and a variety of nuts. These choices not only cater to everyone's taste buds but also contribute to better blood sugar management. Additionally, if you are interested in trying out new snacks that are lower in carbs and higher in protein, check out these Quest Chips! I love using these chips when it comes to making nachos or something to satisfy my chip cravings. For transparency purposes, As an Amazon Associate I earn from qualifying purchases. I only share products I believe in to help people achieve their goals to reverse their Type 2 Diabetes or Prediabetes and having amazing health. https://amzn.to/3ud38ki Pairing the high fiber and high protein foods with the other foods higher in carbs can improve the blood sugar management and feeling satiated.

2. Hydration Habits: One of my secret weapons is staying hydrated. I encourage guests to drink water between bites of food, and I lead by example. By incorporating this habit, not only do we keep our fluid intake up, but we also help prevent overeating and stabilize blood sugar levels. Additionally, a LOT of super bowl foods and snacks tend to be higher in sodium, salt, fats, and carbs. This can lead to dehydration which would cause blood sugars to sky-rocket and take a longer time to lower back down. So by taking sips of water between each bite to cleanse the pallet and hydrate, it will be significantly easier to have stable blood sugars.

3. Active Commercial Breaks: I seize the commercial breaks as an opportunity to keep everyone moving. Whether it's a quick stroll around the living room or a few minutes of marching in place, incorporating physical activity activates the muscles so it's able to soak up the high blood sugars and improve digestion. It's a fun way to have better blood sugars when eating the Super Bowl treats. Additionally, going on a 15-20 mins after the game is over or doing a physical activity like cleaning up the house after the party can help the body in being more effective in managing the blood sugars.

4. Pre-Game Meal Strategy: Before we start enjoying alcoholic beverages, I ensure that everyone, including myself, has a balanced meal rich in fiber and protein. This strategic move helps mitigate the potential impact of alcohol on blood sugar levels, allowing us to enjoy a drink or two without compromising our health. Generally, alcohol causes the liver to not metabolize sugars as effectively. So by eating more fiber and protein ahead of time, it can blunt the effects of alcohol. But remember to drink water and pair them with electrolytes!!! Otherwise, the blood sugars can be very bothersome to manage.

5. Stress Management Tactics: Watching the Super Bowl can be an intense experience, and the stress and excitement hormones can affect blood sugar levels. To counter this, I introduce short moments of deep breathing exercises during the game. It's a simple yet effective way to manage stress and keep my blood sugar in check. But it is normal for blood sugars to be high due to the combination of stress/excitement and eating foods. It will go down by practicing the other tips and habits.

6. Condiments: One thing most people never talk about is how condiments like ketchup, BBQ sauce, and other sauces affects blood sugars. Generally, most condiments can cause the carbohydrate amounts to rise up significantly. So opting for other condiments that are low in carbs like mustard or sugar free alternatives can improve keeping calories and carbs in check! The condiments I use are G Hughes BBQ sauce and ketchup and the regular mustard that can be found in Wal-Mart, Aldi, or other grocery stories. Here is a link to check out the G Hughes condiments! https://amzn.to/3vUqImo

Conclusion:

Hosting a Super Bowl party with an eye on blood sugar management involves a bit of planning and a commitment to making mindful choices. By curating a snack menu with high-fiber and high-protein options, staying hydrated, incorporating physical activity, strategizing pre-game meals, and practicing stress management, I ensure that my guests and I can enjoy the game while keeping our blood sugar levels stable. It's not just about hosting a great party; it's about prioritizing my health without compromising the fun of the Super Bowl festivities.

Here are some videos to help with Super Bowl snacks!