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Your guide to navigating diabetes and Thanksgiving
Thanksgiving — it's the most indulgent day of the year, when people look forward to turkey, gravy, stuffing, pumpkin pie, and all the fixings. If you're living with diabetes, the day may also include glucose checks and insulin injections.
While you may have to prepare for and approach the holiday more thoughtfully, it's absolutely possible to combine diabetes and Thanksgiving. Here's an overview of the considerations to take into account, festive dishes to enjoy, and strategies for keeping your blood sugar well-managed.
Where will you celebrate Thanksgiving?
When it comes to managing your diabetes, where you celebrate Thanksgiving — and with whom — matters. Will you be at home with family members who understand what it takes to keep your blood sugar in range? If that's the case, you'll likely be able to plan your own menu, so you'll have some control over what's on the table.
If you're celebrating with friends or neighbors who aren't as familiar with diabetes management, you may want to talk with them about your needs for lower-carb choices. If you'll be a guest at someone else's table, consider calling your host at least a week ahead of time. Let them know that you live with diabetes and offer to bring a low-carb dish (or two) to add to what the host is already planning to serve. If you bring diabetes-friendly dishes, you'll be guaranteed to have something to eat besides turkey on Thanksgiving.
In the off chance your host refuses your offer, you may need to speak up and advocate for yourself. Don't be afraid to say something like, "My health depends on my ability to regulate my carbohydrate intake. Can you tell me what's on the menu so I'll be prepared?" If the host isn't planning to serve lower-carb dishes and they decline your offer to bring a dish to share, it's OK to bring along foods that are just for you.
Your health matters, so don't be shy about taking care of yourself!
Low-carbohydrate dishes to try
Although we typically think of Thanksgiving food as rich and heavy, there are many low-carb holiday favorites. The following dishes are considered diabetes-friendly:
- Turkey
- Low-carb gravy (traditional gravy is made with flour, so this is a nice change of pace)
- Green bean almondine (while green bean casserole tends to get all the glory, this is a healthier alternative)
- Brussels sprouts
- Asparagus
- Low-carb cauliflower stuffing
- Roasted vegetables (peppers, onions, carrots, and eggplant — combined with garlic, olive oil, and spices — are all delicious when roasted)
- Pumpkin custard (this tastes just like pie, but has no crust, which can help you avoid about two-thirds of the carbs of a traditional pumpkin pie)
Working up your appetite
The typical Thanksgiving Day schedule includes lots of sitting around and lots of eating — and you already know that's a recipe for high blood sugar. This year, why not appoint yourself to the position of Thanksgiving Day activities director?
Round up anyone who's willing to take a post-dinner walk, and set out to explore the neighborhood. Maybe your group would rather toss around a football on the lawn. The activity really doesn't matter, so long as you can get moving and keep moving throughout the day. Regular physical activity can help you manage your blood sugar and ensure you're ready for mealtime. Continuous glucose monitors (CGMs) can also provide needed support on Thanksgiving day by providing around-the-clock, regular updates of your blood sugar numbers.
Having your pie (and eating it, too)
There's no question that managing diabetes and Thanksgiving takes work. Unfortunately, diabetes doesn't take a Thanksgiving holiday (even though we might wish it would). As far as your blood sugar is concerned, Thanksgiving Day is just like every other day — you'll need to count carbs, and you'll need to check your blood sugar levels to make sure they're under control.
Diabetes doesn't have to get in the way of a great Thanksgiving holiday. The most enjoyable Thanksgivings may be those that are less focused on food and more focused on family and friends. That's the true spirit of Thanksgiving, and we can all be thankful for that.
Feeling a bit overwhelmed by the upcoming holiday season? We've got you covered. Explore Health Insights on edgepark.com to learn more about navigating stress with diabetes.
