As we somehow roll into another Thanksgiving and holiday season, this time of year that’s supposed to be about joy and family and celebration is often met with shame and anxiety. Why? Food is everywhere. And not just food. From now through New Year’s, it feels like running an obstacle course where desserts come at us from every angle. Pumpkin pie, advent calendars, stocking stuffers, holiday desserts, seasonal sugary coffee drinks…there are sweets around every corner.
It doesn't have to be this way. Or at least, it shouldn’t be this way. Even with the overabundance of sugary treats you’ll surely be tempted with this holiday season, there is a way forward without feeling the guilt of indulging in holiday decadence.
Here are four easy tips to survive the sweet surplus through the holidays.
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Eat dessert right after dinner. As it turns out, restaurants actually have the right approach. Eating dessert right after a balanced meal that includes protein and fat will minimize the post-meal glucose and insulin response. That’s because protein and fat help slow down digestion to regulate glucose absorption. Also, eating dessert right after a meal helps signal satiety more than eating dessert a while after eating a meal on its own. This is why the glycemic index can often be a faulty metric; rarely do we eat one single food or nutrient on its own. Everything should be considered in the context of a whole meal, not an isolated food.
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Take a walk after a meal. Just like we mentioned in our election post, walking after a meal has a massively positive effect on our health. In fact, many people see postprandial blood sugar reduce by 1% for every one minute of walking after a meal. I know what you’re thinking: it’s freezing where I live! OK, sure. If you don’t want to bundle up and brave the cold, take a walk around the house or do the dishes right after a meal or dessert. Standing and moving works well too. The last thing you want to do is crush an entire meal plus dessert, and lounge on the couch or lie down after. It negatively impacts your digestion and blood sugar response. Walk for the win!
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Swig some vinegar before dessert or a meal. You’ve probably seen this trend all over social media. Yes, it’s trendy. But also, it works. About 20 minutes before eating a meal or a dessert, mix a tablespoon of vinegar (any kind works!) in water or a fizzy beverage. This will help curb your body’s glucose response by 30% and insulin response by 20%, according to Jessie Inchauspé, the Glucose Goddess. That reduction can be the difference in a normal response vs an abnormal response. There are some amazing craft vinegars our there, too! This strawberry rosé living vinegar from Acid League is my personal favorite.
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Eat better dessert. The upside of being in a world full of sweets is that there are tons of options for low-sugar, decadent treats. Some are better than others, though. But why not start right here? We’re on a mission to create the world’s best sweets with protein-sweetened treats like Oobli milk and dark chocolate. With just a little unrefined sugar and Oobli’s protein sweetness, you can make decadent, healthier desserts like these Thin Mints that cut sugar by half of the original amount. Not your bag? Here’s a healthy chocolate trail mix recipe or these “Take 5” bars with chocolate, pretzels, peanuts and peanut butter. Low sugar, WHAT?!
