Eight (8) Tips to Make Thanksgiving Holiday Diabetes-Friendly

By Gretchen Curry, MSPH | October 30, 2025 | Comments Off on Eight (8) Tips to Make Thanksgiving Holiday Diabetes-Friendly

Eight (8) Tips to Make Thanksgiving Holiday, Diabetes-Friendly

In the month of November, we celebrate the Thanksgiving holiday. The Thanksgiving holiday can present dietary challenges to millions of Americans. The Thanksgiving holiday can present special challenges for those who are pre-diabetic or diabetic.

And since November is National Diabetes Month, we will share suggestions to help make the Thanksgiving meal and holiday, diabetes-friendly. These tips can be applied if you are dining solo at a restaurant or joining family at a larger gathering.

Here are a few tips from experts in the field of diabetes and nutrition:

1. Plan Ahead for the Holiday

  • If you are helping to plan and prepare the meal, insert diabetes-friendly choices.
  • If you are helping to shop for the holiday dinner, simply to not buy some items that may be tradition but will be problematic for someone with diabetes.
  • Prior to the holiday stock the house with healthy fresh fruits to snack on through the weekend.
  • Review the holiday menu ahead of time so you can choose where to indulge and where to scale back.
  • Do not skip meals earlier in the day. Skipping breakfast or lunch can make you overeat later and cause blood sugar swings.

2. Focus on Serving Yourself a “Balanced Plate”

It is recommended that if you are pre-diabetic or diabetic that you familiarize yourself with and choose to use the Diabetes Plate Method:

  • A half plate: non-starchy vegetables (broccoli, green beans, salad, Brussels sprouts, carrots, roasted veggies)
  • A fourth of plate: lean protein (turkey, chicken, or fish)
  • A fourth of plate: carbohydrates (sweet potatoes, stuffing, corn, or whole-grain rolls)

3. Select Carbs Wisely

  • Choose to have smaller portions of starchy sides that are on the menu— a half cup serving may help you feel less deprived.
  • Try to include other choices like mashed cauliflower, roasted sweet potatoes, or wild rice stuffing as healthier swaps.
  • Avoid cooking with extra sugar in your recipes (e.g., marshmallows on sweet potatoes, glazed carrots).

4. Indulge in Desserts Thoughtfully

  • Research diabetes-friendly dessert recipes. (Yes, there are many!) If you are helping to prepare the meal, insert a new dessert item on the menu and start a new holiday tradition!
  • If you choose pie, cut a small slice and skip the whipped cream or ice cream.
  • Pair dessert with protein or fiber. Things like nuts will slow glucose rise.

5. Watch What You Drink

  • Choose water, sparkling water, unsweetened tea, or diet soda.
  • If having alcohol: eat food before you indulge, stick to moderation (one drink for women, two for men), and watch for delayed hypoglycemia if using insulin.

6. Continue Your Routine

  • If you are diabetic, check your blood sugar before and 1–2 hours after eating if possible.
  • Take medications or insulin as prescribed.

7. Include Exercise in Your Holiday

  • Go on multiple post-meal walks over the holiday weekend.  Even a short 10–15 minutes will help lower glucose levels.
  • Continue your pre-holiday exercise routine during the holiday (going to the gym, weightlifting, etc.)

8. Focus on Gratitude

Whether you are spending the time with family over the holiday or doing the holiday solo, focus on those things and people that you are grateful to have in your life. Gratitude will help to bring you joy and keep you in a positive mindset. A positive mindset will help you focus on your health and take those steps you need to control your diabetes.

Happy Thanksgiving to all!

plan_your_plate.pdf

55 Diabetic-Friendly Side Dishes

45 Easy Low Carb Side Dishes – Best Recipes for Low-Carb Sides

Best Diabetic Thanksgiving Dessert Recipes and Ideas

20 Best Sugar-Free Dessert Recipes – Easy Recipes For Sugar-Free Desserts

Understanding Blood Glucose and Exercise | ADA

Optimal Exercise Strategies for Prediabetes Management – Nutrisense Journal

Best Fruit Choices for Diabetes | ADA

The 10 Best Vegetables for Diabetes

Picture credit to www.freepik.com

Gretchen Curry, MSPH
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