Holiday hacks for controlling blood sugar

The holiday season brings celebrations, family gatherings, and, often, tables piled with sugary  desserts, rich casseroles, and indulgent drinks. For those managing blood sugar, whether living  with diabetes, prediabetes, or just wanting to stay balanced; holidays can be challenging.  Luckily, simple strategies can help you enjoy the festivities without spiking your blood sugar. 

Pre-game meals 

Before heading to a holiday event, eat a small, balanced snack or meal. Focus on protein, fiber,  and healthy fats. For example, a hard-boiled egg with vegetables or a handful of nuts can keep  hunger in check and reduce overeating when faced with high-carb foods. 

Smart plate strategy 

Portion control is your friend. Use a smaller plate and fill half of it with non-starchy vegetables: think roasted Brussels sprouts, salad, or green beans. One-quarter can be lean protein — like turkey, fish, or legumes — and one-quarter can include starchy sides or holiday favorites. This visual guide keeps your blood sugar steadier while letting you taste everything you love. 

Swap and upgrade 

Making small swaps can dramatically lower sugar and carb intake. Try: 

• Desserts: Fresh fruit, Greek yogurt with berries, or baked apples instead of pie or  cookies. 

• Drinks: Sparkling water with a splash of juice or unsweetened tea instead of soda,  eggnog, or cocktails with added sugar. 

• Sides: Mashed cauliflower or roasted sweet potatoes with cinnamon instead of traditional  buttery mashed potatoes.  

Pair carbs with

protein or fat 

If you’re enjoying a slice of pumpkin pie or a dinner roll, pair it with protein or healthy fat. Nuts,  cheese, or a small portion of turkey slows digestion and reduces blood sugar spikes. This simple  pairing trick can make indulgences less impactful. 

Move after meals 

A short walk after eating — just 10 to 20 minutes — stimulates glucose uptake by muscles and helps lower post-meal blood sugar. Even light movement, like helping clean up or stretching while socializing, makes a difference. 

Monitor and adjust 

For those with diabetes, keeping track of blood sugar before and after meals helps identify foods  that cause spikes. This insight allows you to adjust portions or timing for future meals. Non diabetic individuals can benefit from mindful awareness of how different foods make them feel:  energy levels, satiety, or mood, helping guide smarter choices.

Mindful eating 

Slow down and savor each bite. Engage with your food’s aroma, texture, and flavor. Avoid  distractions like phones or TV, which can lead to unconscious overeating. Mindful eating  naturally reduces portion sizes and helps blood sugar stay balanced. 

Don’t skip meals 

Skipping meals to “save room” for holiday treats can backfire, often leading to overeating and  larger blood sugar spikes. Stick to regular meals, then enjoy treats in moderation. 

By planning ahead, making smart swaps, pairing foods wisely, staying active, and practicing  mindful eating, you can fully enjoy holiday feasts without sacrificing blood sugar control. The  goal is balance. not restriction, so you can celebrate the season healthfully and happily.  

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Sara Woods Kender is a clinical herbalist and reiki master who owns and operates Sacred Tree Herbals, an herbal apothecary in Meredith.