Super Bowl Sunday and Type 2 Diabetes
There’s no reason why you should miss out enjoying the biggest sports day of the year — Super Bowl Sunday. Whether you’re cheering for your own team or just enjoy the festivities, you should be able to have as great of a time people who live without diabetes.
We know this centers around not only the game, but the food, too, and healthy doesn’t mean flavorless.
Depending on your diabetes management plan, you may be searching for alternatives to the typical high-carb, high-calorie food served at Super Bowl parties. You can save on calories, carbs, excessive fat, and sodium by making your food at home. Cooking at home is a great way to control the nutrients in your meals and improve your own cooking skills. However, there are healthy store-bought options. We list some ideas for you below to make healthier versions of your Super Bowl favorites. Also, you can find recipes posted by users in our TuDiabetes community!
Chips and Dip:
There’s no Super Bowl party that doesn’t serve chips and dip. This easy crowd pleaser can be modified by buying low-carb or low-fat options such as protein chips, and grain-free chips. Here’s a tip, if you find low-carb tortilla wraps, slice them into triangles, toss them in a bit of oil, and toast them in the oven until they’re crisp. For dips, you can make traditional ones like onion dips, salsa, guacamole, and hummus, or you can gain ideas for new types of dips to make at home.
Poppers are great finger foods that are filled with flavor. Store-bought brands like Real Good Foods offer different types of poppers like pepperoni and mozzarella poppers, jalapeno and white cheddar poppers, and more. But you can always try making them at home and try any combination of poppers that suits your appetite.
If you plan on eating wings and are concerned about the fat content, consider using cooking spray to bake or air-fry them. If you’re going to fry them, consider frying them in heart-healthy oils such as canola oil. Though olive oil is a heart-healthy oil, it has a lower smoke point than canola oil and is suitable for low or medium-heat cooking. Some other oils such as coconut, grapeseed, avocado, sesame, sunflower, corn, safflower, peanut, and soybean are other options as well, though some of them may have flavors.
There are an array of wings recipes to help you find healthier ways to make your favorites and try something new. If you’re used to using condiments like ketchup, teriyaki, barbecue sauces, aim for sugar-free or no-sugar added options and recipes. Here are some ideas to help you get started:
- Buffalo Wings
- Margarita Chicken Wings
- Baked Barbecue Wings
- Honey Baked Teriyaki Wings
- Baked Garlic Parmesan Wings
- Oven-Fried Old Bay Wings
If you’re going to drink alcohol, opt for light beer, if possible. In regards to other alcohol such as wine, hard liquor, and mixed drinks, understand the typical servings for each. However, it can be difficult to track the carb content of most if you’re not the one serving the drinks yourself. Read our guide on how much alcohol you should drink and the risks of drinking alcohol with diabetes.
Burgers, sliders, with or without the bun. What to do? The choice is yours. You can opt for bun-less burgers and use lettuce, and include your favorite fixings. If you want to keep the bun, there are low and zero-carb options for you, such as brands like Thin Slim Foods that offer zero-carb hamburger buns. In regards to the type of burgers you can make, the sky’s the limit. Some ideas to think about:
- Beef burgers
- Turkey Burgers
- Salmon Burgers
- Black Bean, Quinoa, or Barley Burgers
- Grilled chicken
- Tuna Burgers
- Pork Burgers
- Falafel Burgers
You don’t need to stick to the typical restaurant toppings for your burger. Try adding salsa, chimichurri, coleslaw, feta, tzatziki, roasted peppers, and different types of mayo and aiolis.
Enjoy a nice slice of pizza without the consuming a high amount of carbs from the crust. There are great DIY healthy pizza recipes out there you can make at home and create your own toppings. Or, if you’re looking for store-bought pizza, Real Good Foods offers low-carb, high-protein pizzas are made with both cauliflower and chicken crusts. Pizza is a great way to get creative with the toppings by adding more veggies or experiencing with different types of meat.
But, If You’ve Decided to Eat Whatever Your Appetite Desires..
Please take the precautions to address hyperglycemia and hypoglycemia and continue to keep track of your blood sugar. Create a plan with your healthcare team on what you plan to eat and their recommended portion sizes to prevent dangerous highs. Also, when developing a plan to address high blood sugar or low blood sugar, ask if you need to adjust your medication dosages, drink extra fluids, or modify your workout plan.