Fall in Alabama means the return of college football and the return of football enthusiasts’ second favorite fall tradition — tailgating.
Tailgating means good company and good food; but for those with diabetes, it can be overwhelming. However, with a little planning and a few smart choices, people with diabetes can still experience the pastime of tailgating.
Amy Warriner, M.D.Amy Warriner, M.D., professor in the University of Alabama at Birmingham Division of Endocrinology, Diabetes and Metabolism and director of the UAB Weight Loss Clinic, has five tips to help those with Type 1 and/or Type 2 diabetes enjoy their college football Saturdays.
Make a game plan
For those tailgating with diabetes, Warriner recommends making a game plan for what and when to eat. Asking the host what they plan to serve or bringing a diabetes-friendly dish to a potluck makes it easier to know what to expect.
“It is all about increasing your food options to enjoy your tailgate,” Warriner said. “A little bit of planning can go a long way in having plenty of lower-sugar and lower-carb options.”
Depending on the time of the tailgate, consider eating a medium-size meal before and then planning a snack during the tailgate. Or, depending on one’s diabetes management plan, using the tailgate food as a full meal that is eaten at once is another option.
“If you have diabetes, it’s always a good idea to work with a dietitian and look ahead to events like tailgates so you can talk through a game plan,” Warriner said. “If you are on insulin, be sure to have access to your continuous glucose monitor or glucometer, and keep your insulin in a cool, safe place.”
Opt in for protein-forward foods
Typically, protein options will help stabilize blood sugar more than a carbohydrate option, such as macaroni and cheese. Grilled chicken wings, kabobs, cheeses and lunch meats, and veggies with dips are generally better options for those with diabetes at a tailgate. While other meats can be high in protein, they can also be high in saturated fats. Saturated fats in sausages, hot dogs, ribs and burgers are OK in small quantities, but they can increase the risk of heart disease when eaten often.
Making smart food choices by selecting nutrient-rich options can go a long way in diabetes management. If it is possible at the tailgate, fill a plate with a variety of colorful vegetables, lean proteins and whole grains. When it comes to the less diabetes-friendly foods, go ahead and have a small portion in addition to the healthier choices.
Amy Goss, Ph.D., assistant professor in the UAB Department of Nutrition Sciences, provides four diabetes-friendly tailgating recipes. All recipes have five or fewer ingredients and should not cause a sharp rise in blood glucose.