Tackling Thanksgiving with diabetes
Parkland expert offers a game plan for blood sugar management
The holiday season is kicking off, and for many it’s time to huddle around the table to celebrate with loved ones and of course indulge in delicious food. But for those managing diabetes Thanksgiving can bring unique challenges and make it difficult to keep blood sugar levels in check. With the right plan and support from your team, it’s possible to enjoy the holiday while managing your diabetes like a pro.
“Balance is key when it comes to this time of year, especially for our diabetes patients,” says Mary Beth Robinson MS, CDCES, diabetes care and education specialist and dietician at Parkland. “Making healthy choices before, during, and after gatherings will help keep you in control of your blood sugar while allowing you to fully enjoy all the fun festivities.”
Whether you’re hosting Thanksgiving dinner or feasting at a friend’s house, these diabetes management tips from Parkland experts will help you enjoy turkey day.
Carbohydrates are often the highlight of a Thanksgiving meal, but they can also be the source of blood sugar spikes. “When planning your holiday plate, try to limit your carbohydrate choices to four servings,” Robinson advises. This can help keep your blood sugar in check without feeling like you’re missing out on all the holiday favorites.
For reference, one serving of carbs could include:
- ½ cup of stuffing
- ½ cup of mashed potatoes
- one small dinner roll
- ½ cup of macaroni and cheese
“Diversify your plate by filling half of it with non-starchy vegetables and the other half with lean proteins,” suggests Robinson. Seasonal vegetables like roasted carrots, green beans, or butternut squash are flavorful, healthy additions to your plate.
Thanksgiving wouldn’t be the same without dessert, and if you’re craving pumpkin pie or slice of cake, you don’t have to skip it entirely. Consider swapping out a serving of carbs during the meal for dessert later. “It’s all about balance,” says Robinson. “For example, skip the dinner roll in exchange for a serving of pie.”
Exercise is a game-changer when it comes to managing diabetes, especially during the holiday season. It not only helps regulate blood sugar but also reduces stress and improves sleep—both of which can be affected by the hustle and bustle of Thanksgiving and the holidays around the corner.
“Taking a walk after dinner or engaging in light physical activity can make a big difference when it comes to regulating your blood sugar,” says Robinson. “Whether it’s a family flag football game, a walk around the neighborhood or participating in a local turkey trot, keeping active will also help you maintain a healthy weight and overall heart health.”
With changes in sleep schedules, mealtimes and physical activities, it’s essential to monitor blood sugar levels more closely during the holiday season. Robinson said those with diabetes may need to check their blood sugar more often during Thanksgiving if routines are disrupted. “Changes in your routine can make it harder to predict how your body will react, so it’s important to stay on top of it,” she notes.
One of the most effective ways to manage blood sugar during the holiday season is to keep your eating schedule as close to normal as possible. This helps maintain stable blood sugar levels and can prevent overeating. If Thanksgiving dinner is scheduled later than your usual mealtime, grab a healthy snack during your regular meal hour to prevent becoming overly hungry.
“Skipping meals to ‘save up’ for a bigger dinner may sound like a good idea, but it can actually lead to overeating, making it harder to control blood sugar,” Robinson reminds us.
The holiday season can be stressful, and managing diabetes on top of everything else can feel like a big undertaking. It’s important to be kind to yourself if things don’t go perfectly. “Forgive yourself for slip-ups and celebrate your wins,” she said. “The goal is to enjoy the season while staying healthy, not to make the holidays feel like a burden.”
For more information about Parkland’s diabetes services, visit www.parklanddiabetes.com.
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