Sticking to a healthy diet during the holidays can be challenging, and even more so if you’re managing a chronic condition like diabetes or prediabetes. Traditional Thanksgiving dishes and desserts like stuffing and pumpkin pie can be hard to pass up, but are often high in carbohydrates. Fortunately,  following a diet doesn’t mean you have to miss out during the holidays. 

While your healthcare team, a registered dietitian, or a nutritionist can offer personalized guidance, we’re sharing ideas to help you celebrate the holiday while keeping your health goals in mind. Below, you’ll find diabetic Thanksgiving dinner ideas, healthy, sugar-free Thanksgiving desserts, and helpful tips to support healthier eating at the holidays and beyond.

Healthier Thanksgiving sides for diabetics

You don’t need to give up your favorite dishes to stay healthy this Thanksgiving. Whether you love fluffy mashed potatoes, green bean casserole, or candied sweet potatoes, these alternative Thanksgiving side dish ideas are diabetic friendly and sure to please everyone at your table. For example, consider swapping high-carb mashed potatoes with mashed turnips this year. This low-carb root vegetable has a slightly sweet, peppery flavor and is easy to prepare.

Other ways to make your favorite Thanksgiving vegetable sides healthy include:

• Using heart-healthy olive oil, less salt, and whole-grain bread cubes for stuffing
• Sautéing green beans in place of a heavier green bean casserole
• Exchanging marshmallow-topped sweet potatoes for a healthier sweet potato casserole or simple roasted sweet potatoes
• Making a lower-sugar homemade cranberry sauce

You can also add non-starchy vegetable sides to your menu, such as:

• Shaved Brussels sprouts
• Butternut squash or pumpkin soup
• A fall salad with apples, nuts, and a low- or no-sugar vinaigrette 
• Roasted seasonal vegetables (think squash, brussels sprouts, carrots, or other root veggies tossed with olive oil and herbs)

No-guilt, diabetic-friendly Thanksgiving desserts

Sugary, indulgent Thanksgiving desserts like pecan pie, pumpkin cheesecake, or apple crisp may not fit into your current diet, but that doesn’t mean you have to skip the dessert course. Below are three diabetic-friendly Thanksgiving desserts sure to please anyone’s sweet tooth.

Pecan pie bars

These low-sugar pecan pie bars use dates and maple syrup in place of corn syrup and swap out a traditional pie crust for a shortbread made with almond flour. At just 11 grams of carbs and 152 calories per bar, you can enjoy a traditional Thanksgiving dessert without worrying about your health. 

Healthier apple crisp

If you’re short on space this Thanksgiving, microwave-baked individual apple crisps are a great solution. With a few simple ingredients — apples, oats, cinnamon, nuts, and a touch of brown sugar — and eight minutes in the microwave, you can have a nutritious and delicious dessert.

Carrot cake whoopie pies

At just 150 calories and 28 grams of carbs a piece, these carrot cake whoopie pies are a delicious, diabetic-friendly dessert option. This healthy but decadent dessert serves 12 and is made with fresh carrots, unsweetened applesauce, and a low-calorie brown sugar substitute.

Tips for managing your diet (and blood sugar) during the holidays

Managing your blood sugar during the holidays isn’t just about limiting carbs and sweet treats; it’s also about making healthier choices throughout the day. Here are a few general guidelines to consider to help manage your diabetes this Thanksgiving:

1. Add fiber to your meals

Fiber-rich foods like fruits, vegetables, whole grains, and nuts and seeds can help slow the absorption of glucose into your bloodstream, helping regulate your blood sugar. And since fiber also keeps you feeling full longer, you may be less likely to grab unhealthy snacks before or after your meals.

2. Pair protein with high-carb foods

Whether you’re planning on indulging in some high-carb foods at Thanksgiving or any other time of the year, make sure you’re eating some protein with it. Lean protein like turkey is heart-healthy and slows digestion, reducing large blood sugar spikes and crashes.

3. Bring a dish that works for your diet

If you’re attending a gathering outside your home, offer to bring a vegetable side dish or a healthy, sugar-free dessert. That way, you’re able to enjoy the meal while meeting your dietary needs. 

4. Get in a post-meal walk

Research shows that exercising after meals can help keep blood sugar in a healthy range. It’s also great for managing stress. Invite others to join you for a post-meal stroll outside or get your body moving with a group activity indoors if the weather is bad. 

Enjoy a diabetic-friendly Thanksgiving 

Following a diet doesn’t mean skipping your favorite Thanksgiving dishes. With a few simple changes, you can enjoy the flavors and traditions you love and share meaningful moments with family and friends — all while keeping your blood sugar goals on track. 

Disclaimer: This content is for informational purposes and is not a substitute for professional medical advice.