Thanksgiving Survival Guide for Diabetics & Pre-Diabetics

November is American Diabetes Month, a time to raise awareness around a condition that affects more than 38 million people in the United States. Millions more have prediabetes, elevated blood sugar levels that increase the risk of Type 2 diabetes.

John Terzian, MD, FACC, and our team at Bridgewater Primary Care & Cardiology, LLC, offer specialized care for patients with diabetes and prediabetes. We work with you to monitor and manage your blood sugar, while providing the guidance you need to stay healthy year-round.

Food-centric holidays like Thanksgiving can feel like a minefield when you’re watching your diet, but don’t let anxiety over sugar and carbs ruin your celebration. Read on to explore our holiday survival guide: simple, effective strategies for keeping your blood sugar in check without feeling deprived.

Keep moving

Physical activity helps your body utilize the glucose (sugar) in your blood for energy, keeping your levels stable. In some cases, regular exercise can be as effective as medication for those managing Type 2 diabetes.

Traveling or hosting for the holidays can easily throw off your normal exercise routine, but making time for at least 30 minutes of activity each day is essential. If the couch looks tempting after a large meal, try going for a brisk walk instead to process those Thanksgiving carbs and avoid blood sugar spikes.

Plan your plate

Living with diabetes or prediabetes doesn’t mean cutting out all your favorite holiday dishes. Balance and moderation are key. Before you serve yourself, take a look at your options and plan your meal accordingly.

Start by filling at least half of your plate with non-starchy vegetables like salad greens, broccoli, or green beans — the high fiber content of these veggies slows the absorption of glucose into your bloodstream. 

Dedicate a quarter of your plate to lean protein, such as skinless turkey breast meat, and fit smaller portions of carb-heavy classics, like mashed potatoes and stuffing, into the remaining space.

Watch for hidden sugars

The American Heart Association (AHA) recommends a daily limit of 36 grams of sugar for men and 25 grams for women. 

You already know moderation is important when it comes to desserts and baked goods, but added sugars can hide in places you may not expect. Check labels on premade sauces and condiments and choose options with low or no added sugars.

Beverages like soda, juice, and sweetened coffee are an easy way to consume massive amounts of sugar without realizing it. For a festive, diabetes-friendly drink option, try adding sliced fresh fruit or herbs to still or sparkling water.

Don’t skip meals

You might think it’s a good idea to “save room” for a big meal by skipping breakfast or lunch, but this strategy can sabotage your efforts to keep your blood sugar stable. Going too long without food causes your levels to drop and can lead to overeating later on.

Instead, eat smaller meals throughout the day. Choose options rich in protein and fiber, such as an apple with peanut butter or Greek yogurt with chia seeds, to fuel your body without feeling bogged down by dinnertime.

Bring a healthy dish to share

If you’re attending a holiday gathering as a guest, you may not know what your host is serving, or if there are many diabetes-friendly choices available. Offering to contribute a dish to the meal ensures there will be at least one option that fits your dietary needs.

Good options include a hearty, colorful salad, roasted vegetables, or a low-sugar dessert. Having a pre-planned, delicious choice allows you to enjoy the meal without any stress.

Ready to take control of your long-term health? For personalized advice on how to lower your blood sugar and prevent future complications, contact Bridgewater Primary Care & Cardiology, LLC, today to schedule a consultation.