How to Enjoy a Diabetes-Friendly Holiday With Fewer Blood Sugar Spikes

If you have diabetes, the holidays likely bring a mix of excitement and dread. The food-focused nature of the season can create anxiety. But you can achieve your goals, with a little strategy.

Avera clinical dietitian Morgan Willard MS, RD, LN, Avera Care Coordination, said navigating the holidays with diabetes is possible by focusing on these two things: portions and planning.

“Don’t save carbs for a food-focused gathering. It leads to overeating and rollercoaster blood sugars,” Willard said. “Proper sleep, hydration and stress management are other things that help keep your plan on track.”

Planning Ahead for Diabetic Holiday Success

Balance can bring better results. Set a schedule for the holiday season and be ready if things do get off track.

• Keep healthy treats available so you can avoid tempting treats.
• Don’t skip meals to overindulge.
• Focus on the people you’re with, not food.
• Celebrate with conversation, laughter and your time.

Willard said it’s best to avoid eating more when you have a dip in blood sugar; it can lead to difficult rebounding blood sugar.

Healthy Blood Sugars Are More than Skipping Dessert

Consider that when you pick up that empty plate and begin making your choices.

“Fiber-rich dishes will help you avoid overeating, so bring one,” Willard said. “You can go wild with veggies. Take big portions of these stomach-filling foods.”

Be gracious, too: one meal won’t wreck you. Feelings of guilt can lead to stress eating.

Follow these tips:

• Don’t skip the appetizer veggie plate.
• Stay hydrated with water.
• Stick with small amounts of starchy carbs like potatoes and stuffing.
• Choose plenty of protein and fill your plate with non-starchy vegetables like simply seasoned green beans or broccoli.
• Build a “budget” for treats instead of denying everything you might want.
• Remember alcohol and other holiday drinks add carbs to your meal.
• Use a smaller plate to help with portion sizes.
• Contribute to the gathering with a diabetic-friendly dish.
• Watch out for leftovers: We’re hard-wired to avoid wasting food, so try to send tempting dishes home with others

“Diabetes control is a long-term goal,” said Willard. That’s why it’s better to budget in a small piece of pie rather than to skip everything that’s usually off-limits.

Diabetic-Friendly Meal Substitutions for Thanksgiving and Christmas Meals

• Pick sweet potatoes over traditional ones; avoid casseroles with brown sugar and marshmallows.
• Enjoy whole grains when you have rolls or even the bread for stuffing. It helps.
• Consider Greek yogurt, as a lower-calorie, high-protein alternative to cream or sour cream.
• Use alternate sweeteners, such as fruit purees with no added sugar, fresh fruit or monk fruit, or Stevia.
• If you need flour in a recipe, do a little reading on how almond, chickpea or whole-wheat flours might fit into your dish instead.
• If you’re bringing the veggie plate, consider a high-fiber dip, like hummus or artichoke with Greek yogurt. They pack even more fiber into your meal.

Use a Teamwork Approach for All Your Holiday Mealtimes

Let others know what would help you enjoy the meal while also achieving your health goals. Try things like these:

• Make new recipes, especially ones with lower carbs and sugar.
• If you have a buffet-style meal at your get-together, create separate areas filled with less-indulgent foods.
• Aim to start a trend, such as sharing low-carb recipes or having a family diabetes-friendly competition – it could become a new tradition.
• Clever reminders: You and your holiday buddies can use communication tech to send funny reminders to stay on track.

“Like an exercise buddy, you’re more likely to go to the gym, walk the trails or eat healthier if you have help,” said Willard. With allies in the fight to avoid overdoing it, you can focus on fun.

Learn more about diabetes care and education at Avera.

Read about more ways to focus on lower carbs and sugar.