One of my fondest Christmas memories is baking Christmas (fruit) cake with mommy a few days before Christmas dinner. The act of baking, tasting our creation, then sharing it with my entire family will always bring joy to my heart. However, enjoying the cake is a little tricky while living with Polycystic Ovarian Syndrome (PCOS) or Type 2 Diabetes (T2DM).
If you have gotten my e-book, The Ideal Jamaican Meal Guide, you will know that one of the main drivers of PCOS or T2DM is Insulin Resistance. Insulin resistance may get worse by consuming large amounts of saturated fats like those found in butter and vegetable oils, so Christmas cake may not be the best thing to have.
BUT do not be discouraged, Christmas comes only once a year and we should be able to have our cake and eat it too. Here are 5 tips to balance your blood sugar and hormones while having Christmas cake:
- Portion Control
If you’re living in Jamaica right now, it’s highly likely you’ll be getting or buying some Christmas cake in the near future, if you haven’t already. It’s a proven fact that giving makes us happier than receiving, so why not give away a large potion of your cake to family and friends. This then leaves you with a smaller piece to enjoy throughout the Yuletide season. With the cake you have left over, consider having a serving size of no more than 1 inch slice per day.
- Have your cake as DESSERT
The best meal to balance your blood sugar, keep you full and regulate your hormones is one high in protein, unsaturated fats and fiber. Once you have this type of meal before eating your Christmas cake you will prevent overeating and allow for a slower absorption of the sugars and saturated fats. You will be able to comfortably have a small slice, saving the rest for another day. That sounds like a win to me!
- PAIR your cake with a healthier snack
Let’s face it, having Christmas cake as dessert is great, but you can eat it at any time of the day; for a quick breakfast with coffee or tea, a midday snack or a late night treat. Whenever you decide to have it, consider pairing it with foods that will keep you full and provide you with balanced blood sugar. Instead of eating it alone consider one or more of these food items to add to your snack plate:
Fiber: apple, banana, berries, cucumber slices, carrot sticks
Protein: slice of chicken breast, tuna salad, nuts, seeds, protein shake
Healthy fats: Greek yogurt, nuts, seeds, chia pudding
- Have your cake before your workout
Once you have eaten your cake, the best time to start moving is 30 minutes to 1 hour after. This ensures that the muscles activated will absorb that sugar from your blood stream and use it for energy. Our calf muscles have the most glucose receptors compared to other skeletal muscle, hence will make a greater impact on blood sugar if activated. Movement like walking, dancing or weight lifting will all have a positive effect on your hormone and blood sugar control.
- Swap your cake ingredients
Now listen, I’m not trying to change your grandmother’s Christmas cake recipe, but if you happen to bake and want to improve your insulin sensitivity, consider making a test batch with some of these blood sugar friendly ingredients:
Olive oil – Use 3/4 cup olive oil for 1 cup of butter, to improve healthy content and retain moisture
Greek yogurt – This is a 1:1 swap for butter, and will provide more protein and probiotics to improve gut health.
Stevia – Use 2 tablespoons of powdered stevia for 1 cup of sugar; also add grated apple to the mixture to replace the lost volume from the sugar.
Green banana flour – This is a 1:1 swap for all-purpose flour, and provides fiber to improve digestion
Chickpea flour – A 1:1 swap with flour that has a similar consistency, but packed with protein and fiber
So let’s recap, to enjoy your Christmas cake this season while keeping your health intact consider these tips:
- Portion control
- Have your cake as dessert
- Pair your cake with a healthier snack
- Have your cake before your workout
- Swap your cake ingredients
Choose 1 or 2 of the tips that relate best to you and your lifestyle. Don’t force the change if it’s not possible for you this season, but remember, it’s your responsibility to improve your health journey. Take the steps and give yourself grace. Thank you for trying today!