One of the biggest struggles for people with diabetes is food, lalo na kapag ito ay mangyayari sa social situations. Pinaka nararanasan ang struggle na ito sa mga unang buwan o taon ng diagnosis. “Bawal iyan sa akin sabi ni dok,” “iniiwasan ko ‘yan kasi nakakataas ng sugar,” at “ang sarap naman, kaso bawal sa akin,” ay ilan sa mga kataga na ating nasasambit kalakip ng pagpapagaling natin sa diabetes treatment at management.
But wait! Hindi dapat maging hadlang ang diabetes sa sarap ng pagsasalo. Sa katunayan, ang paglahok sa pagsasalo ay nakakabuti pa sa iyong kalusugan. Let’s discuss ways how people with diabetes can still enjoy eating out and have fun eating socially with friends, family, or partners.
Know The Right Food for People with Diabetes
First things first, it’s important to know what you can and can’t eat. Kahit sa pagkonsulta sa doktor, ito ang mga bagay na kaniyang bibigyang diin. Napakahalaga ng diet sa pag manage ng diabetes kahit na mayroong maintenance medication kaya importante pa rin malaman ang mga pagkaing bawal.
But technically, “bawal” does not mean “never”. Sila ay mabuting iwasan pero OK lang ma-enjoy kung minsan. Ang mga sweets, carbs, at junkfood, bagamat nakakataas ng sugar, ay pwedeng ma-enjoy kung ito ay madalang lamang kakainin, isasabay sa healthy meals, at sasamahan ng routine exercise. Tulad ng ating dati madalas i-quote, “the difference between cure and poison is the dose” kung kaya’t anything in the right amount should not pose a problem. Sa kaso ng taong may diabetes, ang kaunting treats from time to time (once or twice a week) ay hindi cause for concern.
Fast Food Dining
Let’s start with the most difficult aspect of eating with other people: going to fast food places. Hindi naman lihim na fast food is not the healthiest option pagdating sa pagkain sa labas. Sa katunayan, isa ang fast food sa mga pagkain na sinasabing kainin ng madalang lamang dahil, sa kabila ng pagiging masarap nito, karamihan ng fast food ay gawa sa ingredients na hindi maganda para sa atin, may diabetes man o wala. This begs more caution to people living with diabetes: they need to be more wary when eating fast food.
So how can you enjoy fast food with diabetes?
Choose meals that have rice instead of buns. Imbes na piliin ang burgers, mag rice meal. Mainam din piliin ang non-fried options kung mayroon like grilled chicken. Tuwing o-order, sikapin na mag-ala carte imbes na combo meal dahil the things that come with your combo like fries, softdrink, and dessert are foods that aggravate diabetes.
Casual Dining
Bagaman ang mga casual dining restaurants ay bahagyang mas mahal kumpara sa fast food, mas marami rin naman silang options ng food that are friendly to a diabetic diet. Most family dining restaurants have grilled or boiled options, vegetable and fish dishes, and fruit desserts that are OK for people with diabetes. You also have the ability to ask the staff to modify your food.
Sa mga casual dining restaurants, mas may option ka tulad ng pagpili ng mainam na food for people with diabetes. Pwede ring mag-request ng mga bagay tulad ng pagbawas o paghiwalay ng dressing ng salad. Mas madali rin mag request ng less fatty part ng proteins like chicken or pork. Maari din irequest na huwag lagyan ng sugar ang drinks like tea or iced coffee.
Home Cooking
Siyempre, there’s no cooking like home cooking. Isa sa best way para mag bond over meals ay with home-cooked meals. When you cook your own meals, you have full control of the menu, what ingredients go into the dish, and how they will be cooked.
Bukod sa pagluluto ng mga low-sugar recipes, maraming resources online like blogs and cooking videos kung saan pwedeng makakuha ng diabetic-friendly version ng mga otherwise blood-sugar-raising foods. Not only that, but finding good ingredients, preparing your cooking setup and ingredients, and cooking dishes is a good way to put in some physical activity and structure in your life.
Letting Others Know
When it comes to enjoying the company of others, it’s important to realize that company and companionships go both ways. Maaaring ang ilan sa atin ay nase-stress dahil ayaw natin maging “party pooper” o “KJ” sa mga lakad dahil iniisip nating malaking hadlang ang dietary needs kapag ang isang tao ay diabetic.
However, it’s important to let people around you know your condition. You’ll actually be surprised that people might be more responsive and considerate to your needs than you thought! Baka sila pa ang mga magpaalala sa iyo “uy, nakapag MedChoice ka na ba?” o “nakalimutan mo yata i-take ‘yung GLIPTADIN® kasabay ng metformin mo?” at “don’t forget to eat para makainom ka na ng ZELTINE-MR®!” Your support system will not only remind you of your meds, but they can also help you follow a regular meal schedule and help keep your sugar in check.
Bukod doon, hindi mo rin masasabi kung sino sa iyong family or circle of friends ang nagdaraan sa parehong bagay na pinagdadaanan mo—you might find out na hindi ka nag-iisa sa pag manage at treat ng diabetes within your circles!
Adherence to Doctor’s Advice
Ika nga nila, what is life if you can’t live a little? Sa kabila ng diabetes, mahalaga pa rin ang quality of life. Mahalaga para sa longevity and successful treatment na nakakapag enjoy pa rin tayo kahit in moderation. Ang pamamasyal kasama ang mga mahal natin sa buhay 2-3 times a week to share a meal ay maliit na bagay kumpara sa thrice-daily meals kung kaya’t mahalagang kumain ng wasto sa bahay and think of eating out as treat for job well done sticking to eating foods for diabetics.
Lasapin ang Sarap ng Todong Aruga sa Diabetes
Higit sa lahat, it’s important to adhere to your maintenance medication. Make sure to take your medicine on schedule at pwede rin sabihan mo ang mga tao sa iyong paligid dito para ika’y kanilang mapaalalahanan at bigyang gabay at aruga. If you take medications like GLUDIN®, SOLADIN®, GLIPTADIN® and ZELTINE-MR® among others, let people know so that they can participate in your wellness journey. This way, you can enjoy delicious times together, as well as enjoy sweet treats here and there, basta in moderation.
Disclaimer: This information is not intended to substitute a professional expertise, ask your doctor or healthcare provider for diagnosis and treatment.
References:
Atkinson, Fiona S, Foster-Powell, Kaye, Brand-Miller, Jennie C (2008). International tables of glycemic index and glycemic load values: 2008. NIH National Library of Medicine. Retrieved Aug 05, 2024, from https://pubmed.ncbi.nlm.nih.gov/18835944/
Dansinger, Michael, MD. (2023). Type 2 Diabetes: What to Order When You Dine Out. WebMD. Retrieved Aug 05, 2024, from https://www.webmd.com/diabetes/ss/slideshow-eat-out-with-diabetes
Diabetes Research Connection (2023). Navigating Social Situations and Holidays with Diabetes. Diabetes Research Connection. Retrieved Aug 05, 2024, from https://diabetesresearchconnection.org/navigating-social-situations-and-holidays-with-diabetes/#:~:text=Monitor%20your%20intake%20and%20make,can%20provide%20support%20when%20necessary
Diabetes UK. Eating Out with Diabetes. Diabetes UK. Retrieved Aug 05, 2024, from https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/out-and-about/eating-out-with-diabetes#party
Galan, Nicole, RN. (2023). Is it safe for a person with diabetes to eat sweets? Medical News Todasy. Retrieved Aug 05, 2024, from https://www.medicalnewstoday.com/articles/323080#:~:text=According%20to%20the%20American%20Diabetes,amounts%20of%20salt%20and%20sugar
Mayo Clinic Staff (2022). Friendships: Enrich your life and improve your health. Mayo Clinic. Retrieved Aug 05, 2024, from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/friendships/art-20044860
Yun, Elizabeth (2023). Tips for Dining Out When You Have Type 2 Diabetes. Everyday Health. Retrieved Aug 05, 2024, from https://www.everydayhealth.com/type-2-diabetes/tips-for-dining-out-when-you-have-type-2-diabetes/
Cafasso, J. (2021). Miss a Dose? What to do if you forget to take type 2 Diabetes Pill. https://www.healthline.com/health/type-2-diabetes/forget-to-take-type-2-diabetes-pill#takeaway