10 Tips for Diabetes Management Around the Holidays

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

two women and a man chatting and drinking around a table

The holidays are a time for gatherings with friends, family dinners and lots of themed parties. This means seated dinners, passed appetizers, buffets and desserts—many of which can be difficult to navigate if you have diabetes or other special dietary needs. But having diabetes doesn’t mean you can’t partake in the festivities.

It may just take a little planning to indulge while keeping your blood sugar stable. We spoke with experts to bring you these 10 tips for enjoying the holidays with diabetes.

1. Make smart food swaps

Simple, diabetes-friendly swaps, like sweet potatoes without marshmallows instead of white potatoes can be a great way to enjoy your favorite comfort foods without the compromise, says Jessie Carpenter, a registered dietitian and owner of Nutrition Prescription, LLC. Other ideas include using cauliflower rice in place of white rice, Greek yogurt mixed with pumpkin puree in lieu of pumpkin pie and sparkling water with a slice of fruit instead of a sugar-ridden cocktail.

2. Indulge (mindfully!)

“Enjoy your favorite treats in a way that won't sabotage your goals, so you don't feel deprived this season,” suggests Carpenter. Restriction, she says, typically lends to overeating or binge eating. Thus, instead of completely avoiding desserts, she says it’s okay to have an occasional very small piece of pumpkin pie. “Just nibble on a few bites,” she says. And instead of completely avoiding the mashed potatoes, scoop yourself out a small portion and just make sure to prioritize healthier foods first.

3. Save your carbs for last

Start with consuming lean protein sources, like sliced turkey, vegetables, like brussels sprouts, and healthy fats such as avocado or nuts before enjoying a small portion of your favorite carbohydrate-containing foods. “This way you can still enjoy a bit of the foods you love but in a way that ensures that you balance it with other essential nutrients first,” says Staci Gulbin, a registered dietitian with Lighttrack Nutrition.

4. Bring a diabetes-friendly dish

When figuring out what to contribute to an upcoming holiday gathering, opt for a dish that fits your diabetes-friendly lifestyle to share with others. “This way, if you’re having difficulty finding foods that fit within your therapeutic diet, you will have at least one dish that you can enjoy safely without negatively impacting your blood glucose levels,” says Gulbin.

“Bring a vegetable side dish or appetizer to the party so that you can aim for balance and add more nutrition to the traditional holiday meals,” says Amy Chow, a registered dietitian with BC Dietitians. You can also bring your own beverage to enjoy, like sparkling water or a healthy mocktail so you can still participate without alcohol.

5. Be mindful of portions

It can be easy to pack a plate filled with everything in sight when navigating a party spread, but when it comes to dining with diabetes, portion control is important. “Try using a smaller plate or using “the plate method” at meal times,” says Lara A Valerio, a registered dietitian with the UNC School of Medicine. This means filling half of your plate with non-starchy vegetables (asparagus, broccoli, leafy greens), one-fourth with lean protein (chicken, salmon, tofu, or lentils) and one-fourth with carbohydrates.

6. Eat at regular times

“It can be so tempting to not eat in anticipation to the feast and/or "make up" for the extra calories after the holidays but this will only throw you into the never-ending diet cycle of overeating and deprivation, which will wreck your blood sugars and has failed you over and over again in the past,” says Chow. A better strategy is to eat your regular meals so that you're not starving when you get to the party and to keep your blood sugar stable throughout the day.

7. Have a snack beforehand

A helpful strategy to prevent arriving at an event famished is to eat a snack beforehand. Bonus points if your meal is fiber-rich, which can help you to feel full for longer. “Load up on some extra veggies to keep your hunger and temptations at bay and stabilize your blood sugar,” says Chow. This can help you avoid feeling overwhelmed and hangry and can inspire you to opt for smaller portions when filling up your plate.

8. Stay active—especially after eating

A short walk after eating—even 10 to 15 minutes— can help to keep your blood sugar in check. “Studies have shown that moving your body after a higher carbohydrate meal can help lower glucose levels more quickly and make you more insulin sensitive in the hours after,” says Mallori Dzurka, a registered dietitian nutritionist at WowMD. Too cold to go for a walk around the block? Help out with clearing the table to spend a few minutes on your feet, make the rounds to say hello at a party or take a few trips up and down the stairs.

9. Plan ahead

“If you know what food will be served (or if you’re the one cooking!), survey the food available and aim for the top three to four whole foods-based options you plan to have, rather than just trying everything for the sake of it or just because it’s in plain sight,” says Helen Tieu, a registered dietitian at Diet Redefined. Research, she says, suggests that the more food options we have in front of us, the more we tend to consume. “If you do want variety, aim for smaller portions—then you can go back and get more of the items you do enjoy,” adds Tieu.

10. Manage holiday stress

Travel, family, shopping… The holidays are a fun and festive time, but they can also come with their share of stress. “Having quick techniques to lower stress, which can impact your blood sugar, can enable you to feel more in control even during the busiest days,” says Carpenter. This, she adds, can be as simple as going on a light walk after a meal, since movement has been shown to help glucose control and be a stress reliever.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}