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. Aim to limit your serving of dessert to 30 grams of carbohydrates. 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.  Here are some ideas for lightening dishes into healthier versions of your favorites.

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. (Check out 9 no-stress ways to slim down your Thanksgiving dinner.)
• 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.