10 Tips for Managing Blood Sugar Levels During the Holidays

The holiday season is a special time. You share time with your family, have delicious meals, and let’s not forget about the sweets. For many, it’s a joyful time we get to spend with those we love and cherish. 

However, if you have diabetes, managing your blood sugar levels and avoiding any unwanted weight gain during the holidays can feel challenging and overwhelming. 

With the right planning and paying close attention to your food choices, you can fully enjoy the holiday season without compromising your health goals. Here, I share with you my top 10 tips to help you navigate the holidays with confidence and good health. 

Key Takeaways

• Remember that consistency beats perfection. Make sure you stick to your regular meal timing and create balanced meals using the diabetes plate method. 

• Plan ahead of time to prevent any impulsive choices; that way, you can keep steady blood sugar levels and prevent any weight gain. 

• Moving after a meal can help you have more stable blood sugar levels and improve digestion. 

• Make sure you monitor your blood sugar levels constantly, especially during irregular eating patterns. 

Tip 1: Don’t Skip Meals 

I know it can be tempting to skip a meal earlier in the day to help you “save up” calories for a big holiday feast. However, this is not a good strategy since it often backfires. 

So, you decided to go to the party with an empty stomach to help you save those extra calories from your breakfast or lunch. But, when you arrive at the party, you are so hungry that you end up overeating and not thinking about the choices you are making. 

Consequently, it can lead to a spike in your blood sugar levels and can create a caloric surplus (eating more calories than the body needs), which leads to weight gain. 

That is why it’s best to stick to your regular meal schedule (especially if you are taking medication). Eating consistent, balanced meals throughout the day helps keep your blood meter readings stable and your appetite under control. As a result, it can help you make more mindful choices. 

Tip 2: Use the Diabetes Plate Method

The Diabetes Plate Method (1) is a simple yet effective tool to help you make the best food choices without a food scale or complicated calculations. This visual approach helps you create balanced meals that support stable blood sugar levels. 

So, what is the diabetes plate method?

You fill half your plate with non-starchy vegetables like roasted vegetables or a colorful salad. One quarter of the plate should have a lean protein such as turkey, ham, or a plant-based option (like tofu). The remaining quarter of the plate should have a starchy food like quinoa, corn, or mashed potatoes. 

This method allows you to get essential nutrients while helping you control your food portions. Next time you are at a dinner party, categorize the foods that are available into these groups, and choose the ones that are going to go on your plate. 

Tip 3: Choose High Fiber Foods

Fiber is your blood sugar’s best friend during the holidays. High-fiber foods slow down digestion (2), preventing rapid spikes in your blood sugar levels after meals. Additionally, since fiber takes longer to digest, it can help you feel fuller for longer, reducing the temptation to overeat. 

Here are some ways in which you can add more fiber to your meals: 

• Choose whole-grain stuffing over white bread.

• Select roasted vegetables with the skin on or add a nice salad before your meal.

• Add beans, lentils, or quinoa as a side dish. 

• Pick a fresh fruit instead of a sugary dessert. 

Now, keep in mind that if you are not used to having a high fiber diet, it’s best to add small amounts. Adding too much fiber at once can create gastrointestinal problems, which nobody wants to experience during the holidays. 

Tip 4: Prioritize Your Protein

Protein plays an important role in blood sugar control by slowing the absorption of carbohydrates and helping you feel full and satisfied (3). 

The good news is that holiday meals typically have plenty of protein options you can add. Some great options include turkey, ham, fish, beef, or pork (just make sure they are lean options). 

Aim to include a protein with every meal and snack, not just in the main meal. For example, some Greek yogurt and berries as a post-dinner dessert, or some cheese and carrot sticks as a snack before you go to the party.  

Tip 5: Plan Your Day 

To help you have good blood sugar levels and prevent any weight gain, it’s important that you plan your day ahead of time. Before attending any social event, think through your eating strategy for the entire day, including what you’ll eat, when you’ll eat it, and how much. 

For example, if you know that dinner is going to be served late, plan for a small snack in the afternoon to prevent your blood sugar levels from dropping. If you are going out to a restaurant, try to read the menu before going so you know what you can have. 

And, if you are going to a friend’s house, consider bringing a dish with you that aligns with your dietary needs. A vegetable-based side dish, a sugar-free dessert, or a whole-grain side can be great options to share with your loved ones. 

Tip 6: Stay Hydrated (But Avoid Sugary Drinks)

Good hydration supports healthy blood sugar levels, but be aware of many holiday beverages. Eggnog, punch, hot chocolate, and specialty coffee drinks are often loaded with sugar and can cause significant blood sugar spikes. 

Make water your primary beverage throughout the day. And, if you want something a bit more festive, try adding a splash of sugar-free cranberry juice, herbal tea, or water infused with fresh fruits and herbs. 

Keep in mind that dehydration can raise blood sugar levels. Additionally, some people often confuse hunger with dehydration, making them eat more. Try to keep a water bottle with you and aim to drink consistently throughout the day, and just with meals. 

Tip 7: Monitor Alcohol Intake 

Alcohol offers unique challenges for people with diabetes since it can delay low blood sugar levels, especially when you have it on an empty stomach. If you are going to drink, always do it with some food (ideally something high in protein, fats, and healthy carbs) and practice moderation. 

If you are going to drink, choose lower-sugar options like dry wine, light beer, or spirits mixed with sugar-free mixers. And remember, it’s always best to speak with your healthcare provider before adding alcohol to your routine, especially if you are taking medication. They can guide you on the best approach to prevent any serious complications. 

Tip 8: Keep Moving After Meals

Physical activity, even light movement like a walk, can significantly improve post-meal blood sugar levels (4). So, I know it can be tempting to settle into the couch after a meal, instead, try to go for a 10-15 minute walk. 

If the weather doesn’t allow you to go walking outside, suggest family activities like dancing, playing active games, or even cleaning up together. 

Tip 9: Check Your Blood Glucose Levels More Often

Holiday eating patterns are often different from your normal routine, which is why it’s important to keep a closer look at your blood sugar levels. Doing a couple more blood sugar tests will help you understand how different foods and eating patterns affect your blood sugar levels. 

How often should you check them?

Try to check your blood sugar before meals, two hours after eating, and before bedtime. If you are trying new foods or eating at unusual times, add a couple more readings to make sure everything is on track. 

This way, you can make the necessary adjustments to ensure your blood glucose levels stay as stable as possible. 

If you don’t like pricking your fingers that often, you can consider a Continuous Glucose Monitoring (CGM). They provide real-time glucose readings throughout the day, allowing you to make the necessary changes and avoid any complications. 

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Tip 10: Focus on the Social Side of Holidays

Finally, the most important tip to remember is that the holidays are about connection, not about food. When you shift your focus to the people and experiences, the season becomes more enjoyable, and food takes a less central part. 

Try to plan activities that don’t revolve around food. You can watch a holiday movie together, do gift wrapping parties, volunteer in activities, go for a hike, or create holiday ornaments. 

Bottom Line

Managing your blood sugar levels during the holidays doesn’t have to be complicated. But, it does require some preparation, mindfulness, and most importantly, self-compassion.

Remember that just one high blood sugar reading or an indulgent meal doesn’t define your entire diabetes management. If it happens, focus on getting back on track and what you can learn from that event to make it just slightly better next time. 

Sources

1. American Diabetes Association. “What Is the Diabetes Plate?” Diabetesfoodhub.org, 20 Feb. 2020, diabetesfoodhub.org/blog/what-diabetes-plate.

2. Riccardi, G, and A A Rivellese. “Effects of Dietary Fiber and Carbohydrate on Glucose and Lipoprotein Metabolism in Diabetic Patients.” Diabetes Care, vol. 14, no. 12, 1991, pp. 1115–25, www.ncbi.nlm.nih.gov/pubmed/1663443, https://doi.org/10.2337/diacare.14.12.1115.

3. Gannon, Mary C, et al. “An Increase in Dietary Protein Improves the Blood Glucose Response in Persons with Type 2 Diabetes.” The American Journal of Clinical Nutrition, vol. 78, no. 4, 1 Oct. 2003, pp. 734–741, pubmed.ncbi.nlm.nih.gov/14522731/, https://doi.org/10.1093/ajcn/78.4.734.

4. Hashimoto, Kaito, et al. “Positive Impact of a 10-Min Walk Immediately after Glucose Intake on Postprandial Glucose Levels.” Scientific Reports, vol. 15, no. 1, 2 July 2025, www.nature.com/articles/s41598-025-07312-y, https://doi.org/10.1038/s41598-025-07312-y.