It’s more than a sport.
For many fans – die-hard and fair-weather – football is about tradition. It’s about ritual. In some ways, it even feels like a rite of passage. No matter your team or your allegiances, hanging out on Sundays is about connecting, having a good time, and hoping to see a “W.”
But Sundays also mean more than just the game and players. It’s about the snacks, the long hours on the couch or in the stands, and oftentimes, as relaxing as it’s supposed to be, it ends up feeling like a marathon!
For numerous men managing diabetes or prediabetes, this same ritual can feel like a blood-sugar obstacle course. Less-than-ideal foods, sweet drinks, alcohol, and sitting for hours can all raise your glucose.
Fortunately, the goal is not to cancel game day. Rather, it’s to keep your sacred day fun and healthy at the same time, while most certainly protecting your long-term health.
Let’s get right into what you can do…
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First off, here’s the good news. Research on Black men – who are disproportionately impacted by Type 2 diabetes – finds that diabetes education and self-management can have measurable effects on both glucose monitoring and distress scores concerning the condition.
And here’s the even better part. This doesn’t mean you have to completely limit yourself to one kind of food while everyone else enjoys the spread. Instead, focus on swaps that keep flavor and satisfaction high.
For example, opt for grilled chicken wings or turkey wings instead of heavily breaded and fried options. Or, think chili, except in this case, we’re talking about chili that’s made with lean meat and plenty of beans and vegetables.
And when it comes to those salty chips and creamy ranch dip, mix it up a bit. You might find that veggie sticks with guacamole or a yogurt-based dip can go a long way toward satisfaction while still keeping that ‘fun’ Sunday-with-the-crew feel.
Still craving something salty? Well, how about a handful of nuts or cheese cubes? And, of course, don’t forget the fresh fruit. A small portion of berries has a relatively low glycemic index if you want something sweet.
Food is just part of the game day ritual.
We also have to be mindful of what we’re drinking. For drinks, alternate water or sparkling water with any beer or sweet beverage. If you do decide to drink alcohol, always restrict your intake and never drink on an empty stomach.
By pairing carbohydrates with protein or fat, you may be able to slow the rise in blood sugar, which can also help you feel fuller longer.
Let’s face it, sometimes, Sundays feel like we’re melting into the couch. If you’re sitting for long periods, that can make blood sugar management harder.
Thankfully, you don’t need to blast a full workout to counteract some of these effects. Even short bursts can help.
Think of it this way. During commercial breaks or halftime, stand up and walk around the room. If you’re feeling inclined, do a set of body-weight squats or wall push-ups, or simply march in place.
It might not seem like much, but two to three minutes of movement every half hour or so can improve insulin sensitivity and help your muscles use glucose.
And, if you’re at a stadium or someone else’s house, take a quick walk to the restroom or around the concourse. The goal here is simple: you want to break up the sitting.
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Sure, friends and family often mean well, but comments like “Come on, it’s game day” or “You’re no fun anymore” can get old. Over time, these statements can wear you down and affect healthy decision-making.
Often, short, calm responses work best.
Try these:
You’ll find that most people drop the subject once they realize you’re consistent and not asking them to change. But if someone keeps pushing your buttons, change the subject back to the game.
Protecting your health is not a rejection of the group – remember that.
And also remember, diabetes does not travel alone. What it can do is raise risks for heart disease and other complications down the road, which is problematic given that Black men already face higher rates of both heart disease and prostate cancer.
So, don’t minimize the disparities. You’re no victim; you’re empowered, so just keep it in mind that the same habits that help blood sugar – healthier eating, less sedentary activity, moderating alcohol – can also help with your heart health and overall energy.
No, this doesn’t mean you need to turn the living room into a clinic. What it does mean is that the choices you make on Sundays add up across the season, and across the years. Steady blood sugar, better circulation, and maintaining a healthy weight can all contribute to long-term resilience, which is also associated with improved mental health.
In one study of Black men, self-reported depression scores even improved after a 24-week community-based lifestyle change program.
Ready to maximize game day for both fun and health at once?
Start simple. Implement one or two changes, such as a better snack platter, water between drinks, or standing during commercials. As you go, check your blood sugar if you use a meter or continuous glucose monitor (CGM). This way, you can see exactly what works best for your body.
Just give it time. Over a few weeks, the new pattern will feel more normal, and the sense of missing out fades.
So, make the move. Diabetes and prediabetes may change the rules, but they don’t cancel the game. You can still talk trash, watch the plays, and enjoy the company. The difference is that you leave the day feeling in control instead of overwhelmed and drained, and dealing with high numbers later.
You’ve got this!
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