6 Tips on Planning a Diabetic Friendly Thanksgiving

Author: David Mulkey, DNP, RN, CPHQ, CCRN-K, CHSE

Thanksgiving is a time to celebrate with family and friends, but it can be difficult for people with diabetes. Thanksgiving dinners tend to be heavy on carbs and calories. Thanksgiving is typically known for indulgent dishes and big portions. Traditional foods, such as mashed potatoes, dressing or stuffing, and cranberry sauce, are laden with carbohydrates and added sugar. In addition, most families have unrealistic expectations of what a diabetic should eat and how much they should consume. Just because you have diabetes or pre-diabetes doesn't mean you can't enjoy the delicious food that traditionally comes with the holiday. Here are a few tips to help make your Thanksgiving a diabetes-friendly celebration!

Typical Thanksgiving meals feature an abundance of choices, but just because there are multiple side dishes and desserts on the table doesn't mean you have to eat all of them. Decide in advance what you are going to eat. When you plan, you can keep your carbohydrate intake steady.

Offer to bring a few dishes everyone will enjoy and meet your dietary needs. Most hosts won't turn down help, especially if you are cooking a few dishes instead of them having to make it all themselves.

Don't eat too much! It's easy to overeat when we have so many food options at a Thanksgiving celebration. You don't have to avoid everything just because it has carbohydrates or sugar. Choose a smaller portion of the side dishes we all love. Use the plate method to monitor your portions. Aim to fill half of your plate with vegetable dishes. If dessert is a must, limit yourself to one small piece.

Carbs in turkey are naturally low. This is an excellent source of lean protein if you are trying to manage your blood glucose levels.

Alcohol contains many calories and carbohydrates that affect your blood sugar level. If you are going to drink alcohol, stick to one light beer or a glass of wine.

There will be a few traditional items you want to avoid, but don't dwell on what you can't eat. Instead, focus on the abundance of food options you can eat. Try something new this year. Instead of a sweet potato souffle, try a spiced sweet potato casserole. Or, instead of green bean casserole, try green beans with mushrooms and onions!

The holiday season is an exciting time for you and your family, but it can be challenging if you have diabetes or pre-diabetes. The key to successful blood sugar control during the holiday season is not entirely skipping the foods we all love but modifying our food choices and eating in moderation. These tips can help you enjoy the holiday without feeling guilty about eating too much sugar. Happy Thanksgiving!

American Diabetes Association. (2020, February). What is the diabetes plate method?

Centers for Disease Control and Prevention. (2022, September 20). Choosing Healthy Foods on Holidays and Special Occasions.