Managing blood sugar during the holidays: A practical guide

The holidays bring joy, time with loved ones, and, let’s be honest, a lot of tempting food. If you’re living with diabetes, it can feel tough to balance celebrating with staying on track. The good news is, with the right approach, you absolutely can enjoy the season while keeping your blood sugar in check. 

“It can be difficult to maintain a healthy meal plan when holiday get-togethers are centered around indulgent foods you don’t typically eat regularly,” said Jacque Wagster, advanced practice provider at Rezilient Health. “The right strategy can help you make better choices while still enjoying this time with family and friends.” 

Here’s how to approach the holiday season feeling confident, prepared, and able to fully enjoy the moments that matter.

‍Plan before you go

A little preparation goes a long way. If you’re eating out, check the restaurant menu ahead of time so you know which options fit your needs. Heading to a friend or family gathering? Offer to bring a dish you know won’t send your blood sugar soaring. It gives you one “safe” option and takes the pressure off guessing what will be served. 

And about desserts, don’t stress. Look at what’s available, choose what you truly want, and enjoy a small portion. You don’t need to avoid the dessert table entirely. 

‍Don’t skip meals

Busy days make it easy to forget breakfast or push off lunch, but skipping meals can actually lead to higher blood sugar later. Try to eat every 4-5 hours, and keep something simple on hand, like a low-sugar protein shake or a small balanced snack. Staying consistent helps your body regulate itself more smoothly. 

‍Be smart about carbs

Carbohydrates have the biggest impact on your blood sugar, so choosing the right ones matter. Aim for whole grains and low-glycemic foods – these break down more slowly and help prevent spikes. 

Examples include: 

• Beans and lentils
• Apples, pears, and berries
• Vegetables like spinach, carrots, and broccoli
• Oats, quinoa, and yams

You don’t have to ditch carbs altogether, just pick the ones that support steady energy.

‍Simple swaps that make a big difference

You can still enjoy your favorite holiday dishes with a few easy tweaks: 

• Mix cauliflower into mashed potatoes
• Use Greek yogurt instead of sour cream
• Roast sweet potatoes instead of making a sugary casserole 

Small changes can help you keep blood sugar stable without sacrificing flavor. 

‍Build a balanced plate

Try eating a balanced meal before you head out so you’re not starving when the celebration starts. 

At the event, aim for: 

• Half your plate: non-starchy vegetables (greens, brussel sprouts, roasted veggies) 
• One-quarter: lean protein (turkey, chicken, tofu) 
• One-quarter: fiber-rich carbs (sweet potatoes, whole grains)

‍Eat slowly and stay hydrated

It takes about 20 minutes for your brain to register fullness. Slowing down, chewing more, taking breaks, and sipping water can help you avoid overeating without feeling restricted. 

And speaking of water: choosing it over sugary drinks can make a noticeable difference in how you feel throughout the day. 

‍Keep moving

A little activity after a meal can help your body manage blood sugar more effectively. You don’t need a full workout – 15 to 20 minutes of light movement can help. 

Try: 

• A relaxed walk with family
• A game of tag or hide-and-seek with the kids
• Turning clean-up time into a team effort

Movement doesn’t have to be formal to count.

‍Give yourself grace

If you overindulge at one meal, it’s okay. One moment doesn’t undo your progress. Just refocus at your next meal and keep going. You’re human, and the holidays are about connection, not perfection. 

With a little planning and self-compassion, you can enjoy the holidays while keeping your blood sugar steady. Your health matters, but so does being present with the people you love. You deserve both.