November is Diabetes Awareness Month: Holiday Eating Habits for Diabetes and Blood Glucose Management.

November is Diabetes Awareness Month—a time to raise awareness, educate, and empower those living with diabetes and those at risk. Diabetes affects millions of people worldwide, but with the right lifestyle changes, medications, and proactive care, managing and even preventing diabetes is possible. Let's delve into some holiday eating habits for diabetes to keep your blood sugar in check.

Nutrition Tips for Thanksgiving: Navigating healthy Holiday Eating Habits for your Diabetes

Thanksgiving is a time to indulge, but for those managing diabetes or trying to prevent it, many traditional foods can cause blood sugar spikes. The good news is that you don’t have to miss out on your favorite dishes—just make smarter choices.

Holiday Eating Habits for Diabetes: Alternative Options to all your Holiday Favorites:

1. Stuffing: Often made with white bread, stuffing is high in refined carbs that quickly elevate blood sugar levels.

   Alternative: Choose whole grain bread or try a low-carb stuffing made with cauliflower or almond flour.

2. Mashed Potatoes: White potatoes are starchy and can cause a rapid increase in blood sugar.

   Alternative: Opt for mashed sweet potatoes, which have a lower glycemic index, or try mashed cauliflower for a lower-carb, creamy option.

3. Pumpkin Pie: The sugary filling and buttery crust of pumpkin pie can quickly add up in carbs.

   Alternative: Go for a crustless pumpkin pie or use a whole grain or almond flour crust. You can also reduce the sugar in the filling by using natural sweeteners like stevia, monk fruit or a few pitted dates.

4. Sweet Potato Casserole: Traditional sweet potato casserole is often loaded with brown sugar and marshmallows.

   Alternative: Skip the marshmallows and reduce the sugar. Add cinnamon, nutmeg, or a small amount of maple syrup for a naturally sweet flavor.

5. Dinner Rolls: White flour rolls are a common Thanksgiving side dish but are high in refined carbohydrates

6. Alternative: Choose whole grain rolls or skip the bread altogether. If you do indulge, try a smaller portion.

7. Gravy: Many gravies are thickened with flour, adding unnecessary carbs.

   Alternative: Make a low-carb gravy with a starch-free thickener like cornstarch, or simply skip the gravy.

   
   

General Tips for Healthy Eating:

• Fill half your plate with non-starchy vegetables like green beans, Brussels sprouts, or salad to help keep your blood sugar stable.

• Watch portion sizes of higher-carb foods, and remember that you can always go back for a small second helping if needed.

• Balance your plate with lean proteins (turkey, chicken, or tofu) and healthy fats (avocado, olive oil).

Final Thoughts

We all deserve to enjoy the holidays but making small adjustments to our typical holiday meal can mean large improvements in our sugars, diabetes management and overall wellbeing. If you’re ready to take charge of your health and explore personalized wellness strategies, I invite you to reach out or schedule a complimentary meet & greet with me.. Together, we can pave the way for a healthier, happier you!

Stay Well,

Dr. Patel

Medicine by Manisha MD

1111 SE Federal Hwy Ste 327

Stuart, FL 34994

772-245-0033

www.medicinebymanisha.com

Facebook.com/medicinebymanishamd

Instagram: @medicinebymanishamd

Primary Care and Concierge physician serving communities in Stuart, Port St. Lucie, Sewall's Point, Jensen Beach, Hobe Sound, Hutchinson Island, Jupiter Island, Palm City Martin County, St. Lucie County, The Treasure Coast, Palm Beach Gardens, Jupiter and surrounding areas.