Thanksgiving can be challenging for people with diabetes because traditional holiday foods are often high in sugar, refined carbs, and fat, which can impact blood glucose levels. Here are some common Thanksgiving foods that people with diabetes should be cautious with, along with tips for healthier alternatives or moderation:

1. Stuffing

• Traditional stuffing is typically made with white bread, which can spike blood sugar quickly due to refined carbs. Additionally, butter and seasonings often add extra fat and calories.

• Tip: Consider making a low-carb version using whole-grain bread or cauliflower, and include non-starchy vegetables like mushrooms and celery.

  
  

2. Mashed Potatoes and Gravy

• Mashed potatoes are high in carbohydrates, which can rapidly raise blood glucose. When topped with gravy, they also add extra fat and calories.

• Tip: Try mashed cauliflower as a low-carb alternative or mix in a smaller portion of potatoes. If having gravy, consider a low-sodium version or use just a small amount.

  
  

3. Sweet Potato Casserole

• While sweet potatoes can be a healthy option in moderation, Thanksgiving casseroles are often loaded with added sugar (like brown sugar) and marshmallows, making them high in carbs and sugars.

• Tip: Use cinnamon, nutmeg, or a sugar substitute instead of added sugar. Skip the marshmallows or reduce the amount to make it diabetes-friendly.

4. Cranberry Sauce

• Store-bought cranberry sauce often contains high amounts of added sugar, which can lead to a spike in blood glucose levels.

• Tip: Make homemade cranberry sauce with a sugar substitute like stevia or monk fruit to reduce the sugar content. Fresh cranberries are naturally tart, so try adding just a touch of natural sweetener.

5. Dinner Rolls and Bread

• White rolls and bread are high in refined carbs, which can quickly affect blood sugar.

• Tip: If you want bread, choose a whole-grain roll to reduce the carb impact, and limit yourself to just one small serving.

6. Pumpkin and Pecan Pie

• Traditional pies like pumpkin and pecan are high in sugar and carbohydrates. Pecan pie, in particular, can also be high in fat.

• Tip: Opt for a crustless version or reduce sugar in the recipe. Try a small portion, or consider a low-carb, low-sugar alternative, like a small slice of sugar-free pumpkin pudding.

7. Alcoholic Beverages

• Wine, beer, and sugary cocktails can raise blood sugar, especially if consumed on an empty stomach. Alcohol can also interfere with diabetes medications.

• Tip: If drinking alcohol, have it with food to slow the impact on blood sugar, and stick to lower-carb options, like dry wine or a light beer.

8. Sugary or Starchy Sides

• Foods like glazed carrots, candied yams, and certain casseroles may contain added sugars and are often carb-heavy.

• Tip: Skip sugary glazes and prepare vegetables with herbs and spices instead. Go for non-starchy vegetables like green beans or roasted Brussels sprouts as sides.

By practicing portion control and choosing healthier options, people with diabetes can still enjoy Thanksgiving while keeping their blood sugar more stable.