The holiday season brings joy, family gatherings, and plenty of delicious food. However, for people with diabetes, managing blood sugar during this time can be challenging. With an abundance of high-carb, sugary, and fatty dishes, staying in control can feel daunting. But with a little planning, balance, and self-compassion, it’s possible to enjoy the festivities while managing diabetes. In this guide, we’ll discuss portion control, meal planning, staying active, and how to give yourself some grace throughout the holidays. Additionally, we’ll explore how to manage diabetes on a budget and in culturally relevant ways for low-income and minority communities.

Portion Control & Balance

Holiday meals often feature protein alongside carb-heavy side dishes such as mashed potatoes, casseroles, stuffing, and dinner rolls. To help manage blood sugar, consider focusing on lean proteins like turkey, ham, or roasted chicken and limit portions of high-carb sides. If you know you’ll be indulging later, try cutting back on carbs earlier in the day to maintain balance.

Alcohol is also often part of celebrations, but it should be consumed with caution because it can significantly impact blood sugar. Alcoholic beverages, especially sugary cocktails, can cause spikes and crashes in blood glucose levels. Limit alcohol consumption and opt for lower-carb options, like dry wine or spirits mixed with soda water. Always eat when drinking to help balance your blood sugar.

Other types of beverages such as sodas, fruit juices, and even festive drinks like apple cider, can also cause significant blood sugar spikes due to their high sugar content, making them less ideal for diabetes management. It’s important to be mindful of these choices during holiday gatherings. You can enjoy these delicious drinks in moderation, but try to choose beverages like infused water or unsweetened iced tea as alternatives.

Additionally, be mindful of seed oils, like canola and soybean oil, which are often used in cooking. These oils can contribute to inflammation and may not support optimal heart health. When cooking, opt for healthier fats like olive oil, avocado oil, or coconut oil. Use olive oil for salad dressing and avocado and coconut oils for cooking and baking.

Plan Ahead

When attending gatherings, one of the best ways to stay on track is to bring a diabetes-friendly dish. Options like roasted vegetables and fresh salads can be tasty alternatives to traditional holiday dishes while keeping carbs and sugars in check. Consider recipes like this Parmesan Mashed Cauliflower, a low-carb alternative to traditional mashed potatoes. For dessert, these Maple Pumpkin Spice Oatmeal Cookies can satisfy you and your family's sweet tooth with a healthier twist, providing fiber from the old-fashioned rolled oats and a balance of sweetness without spiking blood sugar.

For those watching their budget this holiday season, it’s still possible to eat healthy. Instead of relying on more expensive fresh vegetables, consider frozen or canned options (without added salt or sugar), which are often more affordable but still nutrient-dense. Foods like beans, lentils, and whole grains (such as brown rice or quinoa) can be budget-friendly sources of fiber and protein that support blood sugar control. Simple, low-cost dishes like roasted vegetables, bean-based soups, or salads using pantry staples can also help manage diabetes without breaking the bank.

If you’re struggling to afford diabetes-friendly foods, organizations like Food Equality Initiative (FEI) can help you access nutritious, allergy-friendly, and diabetes-appropriate foods. Many local health departments, hospitals, and community organizations offer information on low-cost nutrition and diabetes education, which can be a valuable resource during the holidays. See the “Diabetes Education Resources” section at the bottom of this page for links to local education resources.

Staying Active

Physical activity plays a crucial role in managing diabetes, and even small amounts of movement can make a difference. Walking for 10-15 minutes—or even as little as 2 minutes—after finishing a meal has been shown to help control blood sugar levels. Incorporating a post-meal walk into your holiday routine, whether it’s around the block or engaging in family activities, can keep blood sugar more stable. Exercising earlier in the day, before holiday meals, can also set the tone for better blood sugar management throughout the day.

Give Yourself Grace

The holidays can already be stressful, so don’t be too hard on yourself if you aren’t perfect in managing your diabetes. Remember, the season is about connecting with loved ones and creating memories, not just about the food. Be patient with yourself, and focus on enjoying the time with family and friends.

By following these tips, you can navigate the holidays with confidence while keeping your diabetes in check. Happy holidays!