Despite our best intention to live a healthy life with diabetes, bad habits can sometimes creep in. While a treat or indulgence is okay every once in a while, a steady stream of unhealthy behaviours can disrupt your diabetes management. Read on to learn more about diabetes and bad habits.
7 Canadian bad habits
1. Maple Syrup
Maple syrup may be healthier than some other sugars, but it is a treat to be enjoyed less often and in moderation. This is because consuming too much of any type of sugar can cause your blood sugar to spike and, over the long term, lead to diabetes complications. Read more about maple syrup here.
If you’re looking for a sweetener that won’t affect your blood sugar as much as maple syrup or white sugar, consider using agave nectar or coconut sugar. Both of these sugars have a lower glycemic index than maple syrup, which means they don’t raise blood sugar as quickly. You can also consider using artificial sweeteners (for example, aspartame, cyclamate or sucralose), which contain few or no calories and generally don’t affect your blood sugar.
2. Nanaimo bars
Nanaimo bars, named after Nanaimo, British Columbia where they originated, have been a staple at family gatherings and holiday parties across Canada for more than 70 years. Unfortunately, they are one of the least healthy dessert options: a 70-gram (2.5-ounce) bar contains 330 calories, 18 grams total fat, and 42 grams carbohydrate.
Like any other sweet treat, you can enjoy a Nanaimo bar occasionally, but pay attention to portion control. One-third or one-half of a Nanaimo bar will surely satisfy your craving and you can accompany it with a healthier dessert option such as a serving of fruit or a small bowl of Greek yogurt.
3. Ketchup Chips
Who doesn’t love a potato chip? Ketchup-flavoured chips are a uniquely Canadian favourite. However, chips contain a lot of unhealthy fat, salt and calories.
There are many healthier snack options to satisfy your between-meal cravings, including:
- A handful of unsalted nuts. Almonds are a particularly good choice, as they’re packed with protein, healthy (unsaturated) fats and fibre.
- A small bowl of popcorn. When air-popped and eaten plain (without oil, butter or salt), popcorn is a healthy whole grain food that is low in calories and high in fibre.
- Trail mix made with nuts, seeds and a small amount of dried fruit. A 1-ounce serving contains 4 grams of protein, which makes it a filling snack that may help also help control blood sugar levels.
4. Peameal bacon
Processed meats – including peameal bacon, ham or beef jerky – contain many harmful chemicals that are not present in fresh meats. Regular consumption of processed meats has also been linked to an increased risk of cancer and heart disease.
Replace processed meats with leaner, natural protein choices, such as chicken, turkey or tuna. If you’re really craving bacon, try turkey bacon or vegan bacon (made with a meat-free protein called tempeh). They are both leaner and contain less fat and fewer calories than regular bacon.
5. Poutine
An iconic French-Canadian treat, poutine is composed of French fries, gravy and cheese curds, all of which contain high amounts of calories and unhealthy fats.
If you’re craving a potato dish to accompany a meal, go with potatoes prepared in a healthier way. Try roasted potatoes drizzled with olive oil, salt and pepper, or a simple boiled potato with a teaspoon of butter drizzled over. You’ll get the benefits of the potato’s fibre and nutrients, with far less fat.
Sweet potatoes – while not technically a member of the potato family – are also an excellent choice as they have a lower glycemic index than regular potatoes, and are packed with vitamins and nutrients.
6. Sedentary lifestyle in cold weather
Exercise is one of the most important things you can do to manage your diabetes. It helps regulate your blood sugar levels and control your weight. However, a recent survey found that most Canadians don’t get enough physical activity.
One issue with respect to getting enough exercise is the weather. While it may be difficult to find the motivation to get outside and exercise during our cold Canadian winters, there are lots of activities you can do during the winter months while staying warm inside! Consider these exercises to help you maintain your physical activity goals while staying indoors:
- Housecleaning, which involves lots of bending and twisting.
- Walking up and down the stairs, which is a great cardio workout.
- Weight lifting, which is great for building upper body strength; if you don’t own weights, you can use a couple of cans from your pantry.
- Dancing can be a social activity if you have an exercise partner who is also up for a workout! Or you can swing and sway to your favourite music by yourself!
- Mall walking during the bleak winter months is a great way to get your daily steps in. Many malls open their doors before the shops open to allow people (especially senior citizens) walk the corridors.
7. Bloody Caesar/alcohol consumption
It’s perfectly fine to enjoy an alcoholic beverage from time to time – particularly the classic Canadian bloody Caesar! However, it’s important to be aware of the amount you are drinking on a daily or weekly basis and keep your alcohol consumption within a healthy range. This is because the link between heavy alcohol consumption and complications of diabetes is quite clear: drinking to excess can lead to erratic blood sugar levels, nerve damage, high blood pressure, heart attack or stroke.
Diabetes Canada’s clinical practice guidelines state that moderate alcohol consumption is defined as 1 to 2 standard drinks per day. For people with diabetes, alcohol consumption should be limited to less than 10 drinks per week for women and less than 15 drinks per week for men. A standard drink is equal to 12 ounces of beer, 5 ounces of wine or 1-½ ounces of liquor.
So go ahead and enjoy a drink every now and again. To keep your calories and blood sugar in check, consider these tips for healthier alcohol consumption:
- Enjoy a glass of wine with a splash of soda water
- Have a light beer
- Prepare a mixed drink with sparkling water, instead of sugary pop
Bad habits can be hard to break, but knowing that healthier options are always available can help you make the right choices more often.
