The holiday season is commonly categorized as a difficult time for people trying to stay on track with their health goals. Known for a time of gathering with loved ones, Thanksgiving is also notorious for its large feasts. Thanksgiving feasts are full of carb heavy dishes and desserts, which can quickly spike your blood sugar. While it may feel impossible to manage your blood sugar during the holiday season, the good news is that it is not impossible! There are a variety of science-backed tips and tricks to regulating blood sugar during this season. In this blog we will dive into some of those tips and tricks.
How Thanksgiving Can Affect Blood Sugar
Thanksgiving feasts are often loaded with heavy carbs, which can leave you feeling sluggish and tired after eating. This lethargic feeling after eating is known as a blood sugar crash. Additionally, Thanksgiving is a very carb-heavy meal, full of carbs that take a while for your body to digest, which contribute to this lethargic feeling. Some of the Thanksgiving carb classics that we all know and love include:
- Mashed potatoes
- Sweet potato casserole
- Sweet rolls
- Stuffing
- Pies
Unfortunately, these foods may spike your blood sugar, followed by a sugar crash if you’re not mindful. Large portions of food, minimal movement, and irregular meals throughout the day create a recipe for blood sugar imbalances.
Set Yourself Up for Success: Before and After Eating
Although Thanksgiving can be a busy day, taking the time to take care of yourself throughout the day is important. Managing blood sugar starts at the beginning of the day, before the meal, and after the meal. Let’s dive into some tips to help with blood sugar management before and after eating:
Before eating:
- Eat an adequate breakfast full of protein, fats, and fiber! Eating breakfast will help limit overindulgence throughout the day.
- Get in some movement. A walk or workout can help control blood sugar once you eat.
- Drink lots of water. Often times, we mistake hunger for dehydration. Make sure you are adequately hydrated to avoid overeating
After eating:
- Walk for 15 minutes. Studies have shown that walking for 15 minutes immediately after eating can regulate glucose absorption.
Smart Choices While Eating
You don’t have to completely avoid your favorite foods on Thanksgiving, because what would be the fun in that? However, there are smart ways to enjoy these foods, while still regulating your blood sugar. These are some healthy habits you can implement during Thanksgiving, and in everyday eating:
- Portion control! Enjoy your favorite foods, but try not to overindulge in them. Eat them mindfully, in smaller portions.
- The order in which you eat your food matters! Start by eating your protein and fiber first, then move to the carbs last. Protein and fiber will help slow the absorption of glucose, and help you avoid overeating the carbs.
- Create a balanced plate. We would all love to load up on the carbs, however that’s definitely not good for our blood sugar. Make sure to fill about ¾ of your plate with protein, fiber and non-starchy vegetables.
- Control what you bring. You can’t control what other people bring to the table, but you can control what you bring. If you were asked to make the sweet potato casserole, find a way to make it with less sugar. That way you know exactly what is in it, and how much sugar there is.
- Eat small dessert portions. As we discussed above, try not to overindulge. If you have 2 different types of pies that you love, grab a small slice of each instead of grabbing a full slice of each. Even better yet, choose one slice and eat it mindfully.
Remember: Thanksgiving is Only One Day
While these tips are beneficial, and can be implemented with your daily eating habits, remember that it is only one day. One day of eating is not going to completely throw off your health goals. Do the best you can throughout the day to be mindful, but most of all, enjoy yourself, make memories, and get back on track after the day is over.
References:
Ask the Doctors. (2024, March 15). Taking a walk after eating can help with blood sugar control. UCLA Health. Retrieved March 15th, 2024 from https://www.uclahealth.org/news/article/taking-walk-after-eating-can-help-with-blood-sugar-control
Franz, M. J. (1997). Protein: Metabolism and effect on blood glucose levels. The Diabetes Educator, 23(6), 643–646, 648, 650–651. https://doi.org/10.1177/014572179702300603
