Balancing Blood Sugars During the Holiday Season

As the holidays approach, you may find yourself becoming preoccupied with the thought of being surrounded by endless sweet treats and indulgent foods. Whether you’re living with diabetes, prediabetes, or simply aiming to limit your added sugar intake, seasonal treats and celebrations can feel challenging. The truth is, the goal is not to avoid these seasonal favorites but rather to find a happy medium that allows you to enjoy your favorites while also considering your nutrition and health goals. Here are some dietitian-approved strategies to help you stay balanced and feeling your best.

1. Prioritize Balanced Plates

We probably sound like a broken record at this point but the secret to enjoying treats and staying on top of your nutrition goals really is balance. Balancing each meal using the My Plate Method is a helpful guide to ensure optimal blood sugar control. Start by filling half your plate with non-starchy vegetables (think of things like roasted Brussels sprouts, green beans, or festive salad). Next add in a quarter plate of lean protein—turkey, fish, or plant-based proteins like lentils or beans and finish it off with a quarter plate of whole-grains or starchy foods (mashed potatoes, sweet potatoes, corn).  The combination of protein + fiber + and whole grains/starches slows the pace of any sugar consumed and leads to steady blood sugars!

2. Give yourself a Treat “Allowance”

If you want a surefire way to overindulge in the sweet treats, tell yourself you can’t have those treats. Go ahead, give it a shot. The truth is the minute you mentally decide to deprive yourself of the sweet treat you might really want is the moment your mind will start to play games on you and entice you to binge on it later. It becomes like a hyper fixation where that becomes all you can think about.  Instead of depriving yourself, plan for how you plan to go about fitting that treat into your day. A helpful tip we often implement with our clients during this time of year is by leaving a calorie deficit in your day to save space for those sugar cookies you may be thinking about. Let’s say you decide to cut back on the starchy carbs on your plate for dinner, instead you can replace those calories with a dessert of your choice! This will avoid a drastic blood sugar spike while also letting you enjoy the festive time of year filled with yummy foods.

3. Use the Buddy System (Pair Carbs with Protein OR Fat)

Holiday favorites like cookies, cakes, or pies can absolutely have a place on your plate this season. It is just a matter of remembering the buddy system, pairing your carbs with protein OR a healthy fat source leads to balanced blood sugars.  Want to enjoy a piece of pumpkin pie? Great, add a handful of walnuts on top for some extra protein and healthy fats. Craving some sugar cookies? Want some apple crisp? Top it with some high protein vanilla Greek yogurt in place of ice cream. As you can see there’s a work around for everything, you just have to find what works for you.   

4. Rethink your Drink

Festive drinks like cocktails, champurrado, or hot chocolate can be an unexpected way to overdo it on added sugars. Often times, these beverages are packed with added sugar that are easily absorbed and can quickly spike your sugar.  Alternate alcoholic or sweet drinks with water or sparkling water flavored with citrus or fresh herbs. If you drink alcohol, have it with a meal or snack to reduce the risk of low blood sugar later.

5. Savor the Moment

Part of what makes the holiday season so special is the special foods we tend to eat during this time of year. Our loved ones might pull out that well-loved family recipe only during this time of year and it should be enjoyed. That being said, make sure to truly enjoy each and every bite. Slow your pace, notice flavors, textures and listen to your hunger and fullness cues. Enjoying the food for what it is and savoring it makes it all the more special and helps to avoid mindlessly eating and with that blood sugar spikes.

Final Thoughts

The trick to getting through the holidays and balancing blood sugars is as simple as coming up with a plan.  Always remember, all foods can fit so you can enjoy every holiday tradition, from grandma’s pie to the family toast, all while supporting your health.

Here’s to a joyful and balanced holiday season!