Key takeaways:
- Having diabetes doesn’t mean you can’t enjoy the holidays; it just means prioritizing balance.
- Keep your blood sugar steady by filling half your plate with non-starchy vegetables, one-quarter of it with lean protein, and one-quarter with complex carbs.
- Include healthy fats, limit sugary drinks, and move your body regularly to further control your blood sugar.
The holidays are a time for celebration–and often, lots of indulgent food. If you’re one of the more than 38 million Americans with diabetes, festive gatherings with endless treats might feel intimidating. But you don’t have to miss out on the fun.
Keep reading to learn how to build a balanced holiday plate that supports healthy blood sugar levels, and explore other simple tips to enjoy holiday parties without stress.
Guide to holiday eating for diabetics
1. Build a balanced holiday plate
When serving yourself at holiday gatherings, include each of the food groups below on your plate. This helps create a balanced meal that supports steady blood sugar and keeps you satisfied.
Non-starchy vegetables
Non-starchy vegetables are some of the most diabetes-friendly foods you can put on your plate. That’s because they:
- Often contain fewer than 5 grams of carbs per cooked half-cup, so they have little impact on blood glucose
- Contain fiber, which slows digestion, helps prevent blood sugar spikes, and keeps you fuller, longer
- Are packed with vitamins, minerals, antioxidants, and other plant compounds that support heart, gut, and immune health
So, at your next holiday gathering, fill at least ½ of your plate with veggies like:
- Green beans
- Brussels sprouts
- Broccoli
- Leafy greens (spinach, kale)
Carbohydrates
Carbohydrates often get a bad rap, but they’re an important part of any balanced diet–including for people with diabetes. The key is choosing complex carbs over refined ones.
Complex carbs contain fiber, which:
- Slows digestion
- Helps prevent blood sugar spikes
- Keeps you fuller longer
Some excellent options include:
- Whole grain bread and pasta
- Starchy vegetables, such as potatoes or corn
- Beans
- Brown rice
- Fresh fruit
For optimal blood sugar control, fill no more than ¼ of your plate with complex carbs.
Protein
While eating very large portions of protein may cause a slight rise in blood sugar, the amount consumed in a typical meal is safe and extremely beneficial for people with diabetes.
That’s because protein helps:
- Promote satiety
- Support muscle and tissue repair
- Stabilize blood sugar when eaten with carbohydrates
Fill about ¼ of your plate with a lean protein like fish or skinless poultry, and avoid fried protein sources when possible.
Frying increases your caloric intake and often introduces harmful fats, especially when using unstable oils like canola or soybean.
Fat
Fat doesn’t raise blood sugar the way carbohydrates do, but unhealthy ones can still contribute to insulin resistance, inflammation, and weight gain, making blood sugar harder to manage over time.
That’s why it’s critical to focus on healthy, unsaturated fat sources, such as:
- Nuts
- Seeds
- Olive oil
- Avocados
- Fatty fish, including salmon
These fats–especially when eaten with protein and fiber–help:
- Slow digestion, working to prevent blood sugar spikes
- Support heart health by improving cholesterol and reducing inflammation
- Promote satiety, which can help with weight management
- Improve absorption of key vitamins and nutrients
In holiday cooking, prioritizing healthy fats may require making some swaps. For example, you might use:
- Greek yogurt instead of sour cream
- Olive or avocado oil over butter
- Evaporated low-fat milk instead of cream
- Sliced almonds instead of fried toppings
If you’re attending someone else’s holiday meal, you can still enjoy your favorite high-fat foods–but keep your portions moderate. And be sure to avoid fried foods when you can.
Studies have linked frequent fried food consumption to higher risks of insulin resistance and cardiovascular disease. And using heart-healthy oils like olive or avocado in frying doesn’t eliminate those risks for diabetics.
You’re still adding extra calories, which can make blood sugar and weight harder to manage over time.
When possible, broil, grill, or steam your food. If you’re craving crispiness, use an air fryer and brush your food with a small amount of heart-healthy oil.
Beverages
You’ll also want to be mindful of what you drink during the holidays. Festive cocktails like eggnog may be delicious and fun, but they’re typically loaded with sugar.
So instead, opt for sparkling or plain water. If this feels too boring, try infusing your water with herbs and/or fruit, and drink it from a festive glass with a garnish to make it feel more special.
And if you drink alcohol, imbibe in moderation. The typical recommendations are:
- Up to one drink per day for women
- Up to two daily for men
This is a critical guideline for diabetics, as alcohol can spike blood sugar and increase the risk of hypoglycemia–especially when consumed on an empty stomach.
Always pair alcohol with food to keep your blood sugar controlled.
2. Don’t get there hungry
Going too long without eating can cause low blood sugar, and may lead to overindulging once food is in front of you. So never show up to a holiday meal overly hungry.
Instead, have a balanced, 100-200-calorie snack before the party to keep your blood sugar steady and help you make mindful food choices. Some great options include:
- A small apple with 1 tablespoon of peanut butter
- 1 cup of raw vegetables and 2 tablespoons of hummus
- Plain, unsweetened Greek yogurt with a few fresh berries
3. Indulge in moderation
Diabetics can absolutely still enjoy their favorite holiday foods; the key is balance and moderation.
If you’re going to have a high-carb or high-calorie entree, pair it with a lighter side like a big salad or roasted vegetables.
And if you’re having dessert, fill up on non-starchy veggies and lean protein during the main course to help offset the impact on your blood sugar.
There are no “bad” foods–even for those with diabetes. However, you’ll need to be mindful to keep your blood sugar in check.
4, Bring your own options
You can also bring your own blood-sugar-friendly foods to make sure you have something safe to enjoy at holiday gatherings.
For example, you might bring a sugar-free dessert or roasted veggies topped with pecans. This way, you’ll know there’s at least one option that works for you.
5. Move your body
While this isn’t directly related to eating, movement plays a major role in blood sugar control. But that doesn’t mean you have to do long, sweaty workouts at holiday get-togethers.
A 2022 study published in the journal Sports Medicine found that just 2-5 minutes of walking after a meal can significantly lower blood sugar.
Researchers also found that taking standing breaks throughout the day reduced glucose levels by nearly 10% compared to sitting for longer periods.
So don’t stay sedentary for too long. You might:
- Take a walk after meals–and get your family involved to make it more fun
- Park farther from stores when shopping
- Take the stairs over the escalator
- Do lunges or walk in place during commercials while watching TV
Managing diabetes doesn’t mean you have to miss out on holiday fun–but it does mean you’ll need to be intentional.
By building a balanced holiday plate, indulging in moderation, planning ahead, and staying physically active–even in short bursts–you can enjoy the festivities while keeping your blood sugar in check.
Try these simple strategies to take care of your health, feel your best, and fully enjoy the season with your loved ones.
References:
Breaking Barriers: CDC and American Diabetes Association Unite to Combat Diabetes – PMC
Choosing Healthy Carbs | Diabetes | CDC
Dietary protein, amino acids and type 2 diabetes mellitus: a short review
Fried Foods, Gut Microbiota, and Glucose Metabolism | Diabetes Care
The Role of Plant-Based Nutrition and Exercise in Metabolic Syndrome: A Narrative Review – PMC
Sugar intake from sweetened beverages and diabetes: A narrative review – PMC
Association between sugar-sweetened beverages and type 2 diabetes: A meta-analysis – PMC
Combination of alcohol and glucose consumption as a risk to induce reactive hypoglycemia – PMC
Dietary Advice For Individuals with Diabetes – Endotext – NCBI Bookshelf
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