How to Eat During the Holidays if You're Diabetic
Holiday parties don't have to derail your
diabetes management. With smart planning and mindful choices, you can
enjoy celebrations while keeping your blood sugar stable.
Notice: This article provides general information only. Always consult
your healthcare provider before making dietary changes.
1. Check Your Blood Sugar Regularly
Test your glucose before the party and again 1-2 hours after eating. Set
a phone reminder so you don't forget during the festivities.
Why timing matters: The American Diabetes
Association recommends retesting 1-2 hours after your first bite of
higher-carb or sugary foods. This window shows you how your body is
responding to what you ate.
Track your patterns: Consider using a diabetes tracking app to monitor
your "time in range" (TIR) — the percentage of time your glucose stays
between 70-180 mg/dL. Over time, you'll identify which holiday foods
trigger spikes and which don't affect you as much.
Create a testing schedule: When you add a party to your calendar, set
reminders:
2 hours before: Check blood sugar and log it
At the party: Take a quick photo of your plate (for logging later)
1.5 hours after eating: Check again and log the results
Getting a baseline reading before holiday surprises (like unexpected
office treats or drop-in visitors) helps you understand how each
situation affects your levels.
2. Make Smart Food Choices
Before filling your plate, scan the buffet for diabetes-friendly options:
Load up on these first:
Fish or poultry (lean cuts)
Green vegetables and salads
Nuts like almonds
Low-glycemic fruits (apples, grapes, pears)
Raw vegetables
Go easy on:
Dinner rolls and breads
Mashed potatoes
Mac and cheese
Glazed meats
Sugar cookies and pies
Choose baked foods over fried, and fill most of your plate with the good
stuff before adding small portions of treats.
3. Watch Your Drinks
Holiday cocktails can spike blood sugar quickly. The problem isn't just
obvious sweet drinks — even seemingly innocent choices pack hidden
sugars.
Smart alcohol choices:
Best options: Pure distilled spirits like gin, whiskey, vodka, and
tequila have zero carbs because fermentable sugars are stripped during
distillation
Watch out for: Tonic water is surprisingly high in sugar. A typical
gin and tonic can have as much sugar as a soda
Beer caution: Winter ales and holiday stouts can contain 15-30g of
carbs per serving
Practical strategies:
Replace tonic with club soda and add citrus slices for flavor
Try hard kombucha as a festive alternative with probiotics
Ask bartenders for a 2:1 ratio of club soda to alcohol — your drink
lasts longer while you socialize
For hot toddies, request extra hot water or milk to dilute the
alcohol and sugar content
If making cocktails at home and need sweetness, use raw agave syrup
(lower glycemic index) sparingly
Make it last: Holding a drink helps you feel part of the party
atmosphere. By diluting your beverage, you can nurse one drink all
evening instead of reaching for multiple high-sugar options.
4. Bring Your Own Treats
Baking diabetes-friendly desserts using
sugar alternatives gives you control and something delicious to share.
Sugar alternatives that work:
Stevia: Zero calories, doesn't raise blood sugar, works well in most
recipes
Date sugar: Available as granules, paste, or syrup with a glycemic
index of 43-55 (regular sugar is around 65)
Cinnamon: Adds natural sweetness and may help with insulin
sensitivity
Why homemade matters: Store-bought "sugar-free" desserts often contain
sugar alcohols that can still affect blood sugar and cause digestive
issues. When you bake at home, you know exactly what's in every bite.
Bringing your own dessert also takes pressure off — you'll have at least
one sweet option you can enjoy worry-free. Plus, other guests
(including those watching their weight or managing prediabetes) will
appreciate having a healthier choice.
5. Stay Active
After eating, get moving. Even light
activity like dancing or helping clean up can help lower blood sugar
levels.
Why movement matters: Moderate physical activity has been shown to help
lower blood sugar after meals. Your muscles use glucose for energy,
which pulls it out of your bloodstream naturally.
Easy ways to move at parties:
Dance: This is the most festive option and doesn't feel like
"exercise"
Offer to help: Volunteer to refill appetizer trays, clear dishes, or
help in the kitchen
Take a walk: Suggest a post-meal stroll to see neighborhood holiday
lights with other guests
Play active games: If there are yard games or activities, jump in
Host duties: If you're throwing the party, tidying up between
courses keeps you moving
Timing tip: Aim for 10-15 minutes of light
activity about 30 minutes after eating, when blood sugar typically
starts to rise. You don't need intense exercise — even standing and
moving around instead of sitting is beneficial.
6. Practice Self-Compassion
Don't beat yourself up if you overindulge.
Diabetes management is a marathon, not a sprint. One party won't ruin
your progress — just get back on track the next day.
Reframe your thinking: Managing a medical
condition isn't a pass/fail test. Moderation and consistency over time
matter far more than perfection at every meal.
What self-compassion looks like:
Acknowledge that holiday eating is challenging for everyone, not
just people with diabetes
Recognize that stress and guilt can actually raise blood sugar
levels
Remember that one elevated reading doesn't define your diabetes
management
Focus on what you did well (maybe you chose sparkling water over
soda, or filled half your plate with vegetables)
Get back on track:
If you do eat more than
planned:
Don't skip your next meal to "make up for it" — this can cause blood
sugar swings
Return to your regular eating schedule and portion sizes
Drink plenty of water
Check your blood sugar as scheduled
If needed, adjust your medication as directed by your healthcare
provider
The bigger picture: Holiday celebrations are about connection,
gratitude, and joy — not just food. When you shift your focus to the
people and experiences, the treats become less central. You can fully
participate in the spirit of the season while taking care of your
health.
Quick Reference: Holiday Foods by Glycemic
Index
High GI (Avoid or Limit):
Mashed potatoes: 80-90
Sugar cookies: 70+
Traditional mac and cheese: ~64
Glazed ham: 59-69
Lower GI (Better Choices):
Sweet potatoes
Whole grain rolls
Fresh cranberries
Baked pumpkin (without added sugar)
The holidays are about connection and joy, not just food. With these
strategies, you can celebrate fully while taking care of your health.