Thanksgiving Dinner Planning Tips For Diabetes

Thanksgiving is a time for family, friends, and food. However, for people with diabetes, navigating the holiday feast can be a bit daunting. Fear not! With a little planning and mindful choices, you can enjoy a delicious and healthy Thanksgiving dinner without compromising your blood sugar levels.

Meal Planning: Your Secret Weapon

Eating a Thanksgiving feast, while still maintaining healthy blood sugar levels, may seem challenging if you have diabetes, but it's doable, experts say. Nearly 40 million Americans deal with this issue every day, and not just for Thanksgiving dinner.

Meal planning can be your secret weapon. For the holiday meal, think ahead about which foods you want most. Decide what dishes you'll eat and what you won't. You might even consider making different "must-have" holiday dishes for each meal, rather than overload your table at noontime.

Begin With Breakfast

Don’t skip breakfast or try to save your calories and carbohydrates for later in the day. That can just make you hungrier and work against healthy eating later in the day.

Instead, start your day with a hearty, balanced breakfast to fuel your body and stabilize blood sugar levels. Consider options like:

• Oatmeal with berries and nuts: A fiber-rich, slow-release carbohydrate that keeps you full and satisfied.
• Whole-grain toast with avocado: A healthy fat source that helps regulate blood sugar.
• A frittata or egg scramble with vegetables: A protein-packed option that keeps you satiated.

Smart Snacking

If you're hungry before Thanksgiving dinner arrives, choose to snack on non-starchy veggies, such as asparagus, brussels sprouts, cauliflower and celery. These are lower in carbs and higher in fiber, keeping you fuller longer while minimizing changes to blood sugar levels.

The Main Event

• A smaller plate can make your plate look fuller while saving some calories.
• Protein -- in this case, turkey -- will get you fuller faster. Not only does that have less impact on your blood sugar, but it can lower your carbohydrate cravings. Avoid fried turkey or adding butter.
• Fill half your plate with non-starchy vegetables, one-quarter with lean meats, and the remaining quarter with starches and grains. Check out our breakdown of carbohydrate counts for common Thanksgiving foods below.)
• Drinking water, tea or seltzer instead of sugar-laden drinks can help you stay on track.

Sweet Endings

Having diabetes doesn't mean you can't enjoy grandma's famous pie. It's OK to have a small portion of your favorite dessert -- just eat slowly and enjoy it. A typical slice of pie can pack in as many as 400 calories, so portion size and moderation are key! Aim to limit your serving of dessert to 30 grams of carbohydrates.

Other tips to consider:

• Choose a pie without a top crust.
• Aim for fruit-based pies such as apple or pumpkin.  

Get tips for managing your holiday sweet tooth.

Adapt Your Family Favorites

You don't have to toss your grandma's recipes, however, or skip those family get-togethers.

Smarter main dish prep

Slim down side dishes

Here are no-stress tips from a Franciscan Health registered dietitian on how to whittle down those calories without skimping on taste this Thanksgiving season.

• You can still enjoy gravy on your holiday turkey or potatoes with one simple step. Before you add your pan juices to your gravy, skim the fat, and you’ll cut calories without flavor.
• Swap low-sodium chicken broth for most of the butter in your stuffing. Saves at least 50 calories per serving and cuts the fat in half.
• Sneak more vegetables in your stuffing. Onions, carrots, mushrooms and celery are all tasty additions.
• Instead of traditional green bean casserole, give steamed green beans a chance. Toss them with a little olive oil and/or lemon if you desire.
• If you want to make Mom's casserole, use low-sodium or reduced-fat varieties of cream of mushroom (or cream of celery) soup. For each can of condensed soup, you'll save 120 calories and 16 grams of fat by going with reduced-fat version.
• Instead of high-fat croissants or biscuits, choose mini whole-grain rolls from your local bakery to increase your fiber intake.
• If making candied sweet potatoes, cut the sugar in half,  use a low-calorie sweetener instead or reduce the quantity of marshmallows used. Or check out this recipe for roasted apples and sweet potatoes.

Simple baking substitutions

Simple baking substitutions can cut carbohydrates and saturated fats in your desserts or side dishes.

Don't Forget Diabetes Care

People who have diabetes can have a healthy and safe Thanksgiving dinner if they follow certain guidelines.

• Take medications and monitor blood sugar as recommended by your provider.
• Exercise in the morning to improve glucose metabolism for the rest of the day.
• Remember that alcohol impacts blood sugar levels for up to 12 hours after the last drink.
• When available, enjoy low-calorie food and drink options, such as lean meats, non-starchy vegetable side dishes, and sugar-free desserts and drinks. 
• Thanksgiving hosts can help guests with diabetes by offering low-calorie food and drink options, such as lean meats, non-starchy vegetable side dishes, and sugar-free desserts and drinks.

Get Help On Healthy Eating

From disease-specific nutrition advice to weight loss and diet expertise, Franciscan Health's registered dietitians are here to help.

Frequently Asked Questions: Thanksgiving Dinner Planning Tips For Diabetes

If I have diabetes, can I eat sugary foods?

Research has shown that when grams of carbohydrate are equal, the source of carbohydrate, sugar versus starch, is not the major factor in determining the effect of the food on blood glucose levels. When consumed in a mixed meal, sugar does not produce a more rapid rise or higher peak in blood glucose levels than other starches or carbohydrates. 

What are carbohydrate counts for common Thanksgiving foods?

Carbohydrate count breakdowns by serving for favorite Thanksgiving foods include: 

Carbohydrate counts courtesy of Franciscan Physician Network Diabetes & Endocrinology Specialists.