- The holidays can make managing blood sugar challenging. Having an advance party plan can help.
- Start with a good night’s sleep the night before and eat balanced meals throughout the day.
- Then, plan out what you’ll eat and drink at the gathering, and take a short walk afterward.
Holiday celebrations may be merry. But for some of us, there’s a downer in the room: Managing blood sugar. “Foods [you eat during] the holiday season can set your blood sugar on a roller coaster of highs and lows,” says Mia Syn, M.S., RDN. Why? The special foods that are plentiful during the holidays, such as stuffing and multiple types of dessert, are typically made with refined carbohydrates and added sugars, which can raise blood sugar, says Syn.
Plus, this is a season (some would argue it extends from Halloween to New Year’s) where our health habits can fall by the wayside, says Syn. “The holiday season also often brings less physical activity, larger portions and more alcohol, all of which can make it harder for the body to regulate blood sugar effectively,” she says.
Now, the good news. There are things you can do before your holiday celebrations to keep your blood sugar in check. Whether you’re living with diabetes or prediabetes, or simply trying to keep your blood sugar levels steady, our five-step plan shows you how.
1. Get Enough Sleep
The key to managing your blood sugar before the big celebration begins before you even wake up in the morning–with a good night’s sleep. Why? Sleep impacts your body in both obvious and under-the-radar ways. For starters, lack of sleep affects appetite-regulating hormones, making you hungrier and more prone to reach for less-healthy foods. In addition, says Syn, poor sleep itself impairs insulin sensitivity. “Aim for seven to nine hours the night before a big celebration to support more stable glucose,” she recommends.
2. Eat Balanced Meals During the Day
“Don’t ‘save up’ for the big meal,” says Syn. “Skipping meals earlier in the day can lead to overeating later and larger blood sugar swings,” she says. Syn recommends eating regular meals leading up to the party, prioritizing protein and fiber-rich fruits, vegetables, beans and whole grains.
One place to focus on is breakfast. “Skipping breakfast can cause a dip in blood sugar, which makes you hungrier and more likely to overeat foods later in the day,” says Chelsey Amer, M.S., RDN. “Start the day with a high-protein, high-fiber breakfast.” Great choices include oatmeal made with protein powder and topped with fruit, a yogurt parfait sprinkled with high-fiber cereal and berries, or scrambled eggs and avocado toast.
3. Plan for Physical Activity
Regular exercise is a cornerstone of blood glucose management. “Physical activity tells your body to use the food you ate as energy, which helps with blood sugar,” says Amer. Research shows that just taking a 10-minute walk after a meal can help effectively lower blood sugar. So try to plan ahead for a quick walk after the celebration. Maybe text a friend in advance to see if they would be up for a stroll afterward. Or, if it’s safe, perhaps you can walk home together.
Of course, not every event will allow for a brisk walk after the meal. But some family dinners might. If that’s the case, recruit family members and friends to go take a quick walk around the block with you (bonus for oohing and aahing over the holiday lights!).
If a walk isn’t an option, no problem. You don’t even need to go outside, says Amer. “Get light movement inside the house. Help clean up or suggest a game of charades,” she says.
4. Have an Alcohol Strategy
The decision to drink alcohol is an individual one. But it can be helpful to know in advance that alcohol can adversely impact your blood sugar, especially if you’re living with diabetes. “Be really mindful about alcohol consumption if you’re worried about your blood sugar,” says Amer. Alcohol can cause blood sugar to go lower, increasing the likelihood of hypoglycemia, especially if you are also on blood sugar-lowering medications.
That doesn’t mean you have to avoid alcohol entirely. However, if you’re going to be drinking at the holiday celebration, it can be helpful to have a plan in advance. The first step is deciding how much you’ll drink. According to the American Diabetes Association, a good limit is one drink if you’re a woman, two if you’re a man.
But it’s not just about the amount of alcohol you drink. It’s how you drink it. Try to consume alcohol with food and be choosy about the types of drinks you’re having. Fun, festive mixed drinks can be sugary, says Amer. Lower-sugar alcoholic beverages, such as wine or a spirit with a sugar-free mixer, can be better options. Also, remember to stay hydrated. Amer advises alternating an alcoholic beverage with a flavored, sugar-free sparkling water, plain water or seltzer water with lime.
5. Go In with a Healthy Mindset
The holidays are a time to enjoy—including all of the wonderful food. “People stress about what they’re eating. That can derail your blood sugar,” says Amer.
You can handle this in a couple of ways. For some people, going to a family gathering or party with a plan about what they’ll eat can be helpful. That way, you can say to yourself, I’m going to put two vegetables on my plate first, followed by a protein. Then, I’ll find a side or dessert that I’m excited about in a reasonable portion. Other people, as Amer points out, can feel stressed if they go to an event and their plan is quickly derailed if the type of food they expected isn’t there. If the food you were planning to eat isn’t available, then make sure to take a deep breath and “peruse then choose,” from the spread, says Amer.
Our Expert Take
Holiday celebrations can feel both festive and stressful. The abundance of delicious foods, particularly those that are high in carbs and sugar, along with plenty of flowing alcohol, can alter blood sugar levels. If keeping your blood sugar in check is a goal this holiday season, consider making a quick pre-celebration plan. It doesn’t have to be complicated. Things like getting a good night’s sleep the night before, eating balanced meals throughout the day, planning what you’ll eat and drink, and squeezing in some movement afterward can all help with blood sugar management. Then, when the celebration starts, don’t forget to enjoy yourself. It’s what this season is about!
