Thanksgiving is almost here, and everyone’s looking forward to yams, mashed potatoes, pumpkin pie, cranberry sauce and stuffing. If you have diabetes, though, next Thursday might seem like mission impossible. But guess what? Thanksgiving with diabetes really is doable – and you can enjoy it, too.
Here’s how.
How to Enjoy Thanksgiving with Diabetes
1. Don’t hesitate to state your needs.
When you’re the one hosting Thanksgiving dinner, this part is easy: all you have to do is make sure your own needs are taken into account when planning the menu. Ditto if you live in an assisted living facility, where the kitchen staff routinely plans meals around various medical conditions. But when you’re being hosted, it feels tricky.
Really, though, it’s not. Hosts want their guests to feel welcomed and comfortable, and part of that is ensuring that everyone can enjoy the meal. So feel free to say, “Thanks so much for the invitation. I’m really looking forward. Just please, don’t be insulted if I don’t partake of everything, I need to watch my sugar.”
A variation on this is to offer to bring something – and then to bring food that you yourself can (and would) eat.
2. Don’t skip meals.
Lots of people think they can skip breakfast and lunch and then pack it in at Thanksgiving dinner. This is a huge no-no. Skipping meals and not checking your blood sugar as you usually do will only cause you to feel unwell and your sugar to spike, says Dr. Paula Barry at Penn Medicine. Instead, eat smaller, simpler meals that include a high percentage of vegetables and fiber. If you’re not going to be able to do any exercise at all after dinner, make sure to get that fitness in throughout the day.
3. Taste everything, finish nothing.
This is a really good rule for everyone, but if you have diabetes it’s crucial. You love mashed potatoes and gravy? You know how much of it you can tolerate, so take even less than that. Yams just call out to you? Again, take a little bit and enjoy each bite. Savor the food you do take so you really get the full experience out of it – and you won’t feel deprived.
4. Eat those veggies.
While stuffing yourself is never a good idea, you can let yourself go a bit when it comes to low-carb vegetables. So while you don’t want to heap your plate with mashed potatoes and gravy, feel free to fill it up with vegetable side dishes you like.
Not sure there’ll be enough vegetable sides for you to choose from? Go back to the first tip. Don’t be afraid to ask. And don’t be afraid to offer salads or sides you love that fit within your regimen.
5. Check your blood sugar.
Part of enjoying Thanksgiving with diabetes is making sure you’re okay. So while on a regular day you might get a bit lax about checking your blood sugar, Thanksgiving isn’t the day to do that. Check it as often as you need to ensure your health.
6. Stay hydrated.
Cold weather and a super-busy day aren’t the best combination for remembering to drink your water. But staying hydrated will help you remain stabilized, so keep a water bottle with you if you’re traveling. If your host doesn’t have water pitchers or bottles out on the tables, ask for one.
7. Thanksgiving with diabetes means not skipping dessert.
Yes, you read that right. Don’t skip dessert. Just plan your eating so you won’t overdo it on the carbs. One meal can contain 45-60 grams of carbohydrates, according to the American Diabetes Association. So budget accordingly and you’ll be able to indulge in a dreamy slice of pumpkin pie.
8. Make a “limit and love” list.
Sometimes, making choices in real time can be really difficult. Making a list of the foods you need to limit and which ones you can indulge in can take the stress out of looking at a huge buffet or an elegant dinner table and wondering what in the world you should eat. Here’s a partial list to get you started:
- Limit: White bread stuffing, yams, marshmallows, ready-made cranberry sauce, creamed mashed potatoes, red meat, sugary desserts
- Love: Veggie stuffing, cauliflower “mashed potatoes,” roasted carrots, meringue toppings (instead of marshmallows on yams), homemade cranberry sauce, fruit or pumpkin-based desserts.
The key to enjoying Thanksgiving with diabetes is planning.
What it all really boils down to is planning ahead. Schedule your meals for the day and decide when you’ll get your exercise in. If you have any doubts about portion sizes or specific foods, talk to your medical team or consult with the staff at your residence.
And above all, remember: Thanksgiving isn’t only pumpkin pie. Enjoy – not only the food, but the company, the camaraderie and the pleasure of sharing traditions with people you love and who love you.
Because that’s what Thanksgiving’s really about. Isn’t it?