- Many Thanksgiving foods we assume are “bad” have nutrients that may help balance blood sugar.
- Brussels sprouts, sweet potatoes, cranberries and pumpkin pie provide fiber and antioxidants.
- You can make Thanksgiving favorites healthier by limiting added sugar, sodium and fat.
From Thanksgiving through New Year’s, healthy eating during the holiday season can be tricky to navigate. Especially if you’re trying to manage your blood sugar. Between starchy side dishes, rich sauces and sugary desserts, it’s easy to worry that your favorite holiday classics might throw things off balance.
So, you might be surprised to learn that some holiday dishes that you’ve been told are “bad” for your blood sugar don’t always deserve their unfavorable reputation. In fact, some of these traditional favorites may actually be better for blood sugar than some dishes that seem like “healthier” picks.
What are these dishes, you ask? To clear up the confusion, we asked dietitians who specialize in diabetes management to share the top “bad” Thanksgiving foods that are actually good for your blood sugar. Here are their top five picks.
1. Brussels Sprouts with Bacon
Yes, Brussels sprouts are vegetables. Yet when they’re prepared with bacon, it’s easy to assume they’re off-limits. But don’t let a little bacon scare you off. Its fat can actually help absorb the fat-soluble vitamins in Brussels sprouts. Plus, it may entice guests who don’t typically eat Brussels sprouts to give them a try.
These little cruciferous veggies can also do good things for your blood sugar. “Brussels sprouts are a fiber powerhouse, which helps slow the release of glucose from the meal,” explains Jess DeGore, RD, LDN, CDCES. In fact, 1 cup of cooked Brussels sprouts packs 6 grams of fiber to support better blood sugar balance with every bite. While there are lots of ways to cook Brussels sprouts, roasting them brings out their natural sweetness without the need for adding additional sugar, says DeGore.
2. Cranberry Sauce or Relish
“Whole cranberries contain fiber and polyphenols that are blood sugar–friendly,” says Lorena Drago, M.S., RDN, CDCES. “Plus, they also pack antioxidants and contain vitamins C, E and K and minerals like potassium and magnesium that support healthy blood pressure.” Research shows that cranberry consumption may also protect against insulin resistance.
Just think homemade cranberry sauce, rather than the sugar-spiked canned variety. Canned cranberry sauce may not taste that sweet, but it has a whopping 18 grams of sugar and 23 grams of carbs per tiny ½-inch slice. Instead, try Drago’s suggestion and combine chopped fresh cranberries, oranges, orange zest and a small amount of low- or no-calorie sweetener.
3. Stuffing
Yes, traditional stuffing is often made with white bread. However, DeGore and Drago unanimously agree that swapping in whole-grain bread for white bread can make this side dish more blood sugar–friendly. While you’re at it, toss in finely chopped mushrooms, celery, onion and carrots. They’ll add vitamins, minerals, antioxidants and blood sugar–regulating fiber.
Still worried about all those carbs? When they come from whole grains, you can relax. Research shows that regularly eating whole grains in place of refined carbs can lower fasting blood sugar, insulin and A1C.
4. Roasted Sweet Potatoes
Lots of people try to avoid starchy spuds, like sweet potatoes, around the holidays for fear of their carb content. But don’t let that scare you. Drago notes that fiber- and beta-carotene-rich sweet potatoes can help with blood sugar balance. And the American Diabetes Association agrees, noting that sweet potatoes can be a healthy part of a balanced eating plan.
Of course, how you prepare your sweet potatoes can make a big difference in their impact on your blood sugar. As healthy as sweet potatoes are on their own, a sweet potato casserole that’s swimming in brown sugar and marshmallows is likely to spike your blood sugar. Alternatively, sweet potatoes roasted in a little olive oil won’t have nearly as dramatic an effect on blood sugar.
5. Pumpkin Pie
Pumpkin pie fans, there’s good news! “Pumpkin pie is actually lower in carbohydrates than other holiday favorites, like pecan pie,” says Drago. For example, one small (2.7-ounce) slice of pumpkin pie averages 27 grams of carbohydrates and 18 grams of sugar. By comparison, a small slice of pecan pie contains roughly 37 grams of carbs and 23 grams of sugar., Plus, pumpkin pie also provides vitamin A, which is involved in blood glucose regulation.
That said, the size of your slice matters. While the numbers in a small slice of pumpkin pie probably won’t push things over the edge, a standard 5.4-ounce slice delivers twice as many carbs and sugar as a petite 2.7-ounce slice. So, think small. For additional blood sugar benefits, DeGore recommends pairing a small slice of pumpkin pie with whipped cream and/or nuts to help slow the digestion of its sugars.
Other Thanksgiving Strategies for Healthy Blood Sugar
What you put on your plate is a big part of keeping your blood sugar balanced—especially at holiday meals. But if you could use a few more blood sugar-lowering strategies, try these dietitian-backed tips:
- Eat regular meals. A nutritious breakfast and lunch that contain protein and fiber can keep you full so you’re less likely to be ravenous by the time you sit down to the big meal later on.
- Think balance. At holiday meals, try to balance your plate with a combo of protein, complex carbs and healthy fats. You can get these from foods like lean turkey, whole grains, fruit, veggies, olives and nuts.
- Be mindful of portions. Enjoy traditional favorites, but in right-size portions. Start small. You can always go back for seconds if you’re still hungry.
- Stay hydrated. Drinking extra water doesn’t just help prevent dehydration. It may also help you feel more full, especially since we often mistake thirst for hunger. If plain water isn’t your thing, try sparkling water with a wedge of lemon or orange.
- Move after meals. A short walk after eating helps lower post-meal blood glucose. Make it a family affair and you’ll do good things for everyone’s blood sugar!
Our Expert Take
Lots of Thanksgiving foods get a bad rap. But rest assured, you can enjoy all your seasonal favorites without wreaking havoc on your blood sugar. Even the “bad” ones! Dietitians say Thanksgiving faves like Brussels sprouts with bacon, cranberry relish, stuffing, roasted sweet potatoes and even pumpkin pie can all be enjoyed in moderation. In fact, these dishes all contain nutrients that may help promote better blood sugar. With a few simple swaps, like using less sugar, fat and sodium, you can pump up their nutrition quotient even more. But, even if you don’t make the swaps and want to simply enjoy your favorite Thanksgiving foods, don’t sweat it, says DeGore. “It’s one meal. Try to enjoy it guilt-free while still managing blood sugars as best as you can,” she says.
