Your Thanksgiving and Diabetes Game Plan: 7 Blood Sugar Hacks for the Big Feast

1. Pregame with a Protein-Packed Breakfast 

It might seem like saving all your calories for the big meal makes sense, but skipping breakfast usually backfires. When you arrive at the table starving, it’s harder to make balanced choices—and your blood sugar can spike faster from that first bite of carbs.

Instead, start the day with a protein-rich breakfast like scrambled eggs, Greek yogurt with nuts, or a veggie omelet. Protein helps keep your appetite in check and steadies blood sugars before you even hit the dinner table. Think of it as laying down a solid foundation before the feast.

2. Exercise and Blood Sugar: Don’t Forget to Move Before (and After)

A little physical activity before the meal can work wonders. Whether it’s joining a neighborhood turkey trot, tossing a football in the yard, or simply taking a brisk 20-minute walk, moving your body primes your muscles to use glucose more efficiently.

Even better: go for a walk after dinner. Research shows that walking for just 10–15 minutes post-meal helps lower blood sugar spikes. Plus, it’s a great excuse to grab a family member and stroll outside, giving your digestive system a head start.

Load Up on the “Fab Four”

When filling your plate, start with the “fab four”: protein, fiber, fat, and non-starchy vegetables. These nutrients slow down how quickly carbs turn into glucose, which means fewer sharp spikes.

That could look like turkey (protein), green beans or salad (fiber), a drizzle of olive oil or butter (fat), and roasted Brussels sprouts (non-starchy veggie). Once your plate has a solid base, add moderate portions of higher-carb sides like stuffing, mashed potatoes, or sweet potato casserole.

If there are roasted veggies or a fresh salad available, grab them first. It’s easier to balance your blood sugar when the high-carb favorites are part of the meal, not the whole meal.

4. Play the Portion Game

Carbs are the star of most Thanksgiving spreads, but you don’t need to pile your plate sky-high with every option. Instead, think about your carb budget—how many grams you usually aim for at a meal—and work backward.

When it comes to Thanksgiving and diabetes, pick the carbs you truly love and keep portions of others smaller. For example, you might take a half-scoop of mashed potatoes so you can enjoy a bigger slice of pumpkin pie later. Remember: you don’t have to sample every dish on the table. Prioritize what makes you happiest.

5. Master the Art of Pre-Bolusing

If you use insulin, timing matters—especially on Thanksgiving when carbs are plentiful and absorbed quickly. Taking your mealtime insulin 10–20 minutes before eating (instead of at the first bite) can help your blood sugar curve match the digestion curve.

Just keep in mind: holiday meals aren’t always on schedule. If you’re not sure when the food will actually hit the table, wait until serving dishes are moving around before dosing. And if you’re using an automated insulin delivery (AID) system, consider entering the carbs a little early so the system can start adjusting sooner.

6. Dessert Without the Drama

For many people, dessert is non-negotiable—and that’s okay. Instead of skipping it completely or going overboard, aim for a mindful middle ground.

• Pick one favorite dessert instead of sampling everything.
• Pair it with protein or fat (like nuts, whipped cream, or cheese) to slow digestion.
• Take a walk afterward to help smooth out your blood sugar.

If your family is open to it, you could even bring a lower-carb diabetic dessert option, like crustless pumpkin pie or sugar-free cheesecake, so there’s something sweet that won’t hit quite as hard.

7. Keep Stress in Check

Thanksgiving isn’t just about food, it can also be stressful. Family dynamics, travel, and long days in the kitchen can all raise stress hormones, which in turn raise blood sugar levels.

And since stress and diabetes are closely linked, it’s worth planning ahead to keep calm in the chaos. This year, build in time for mini stress-busters. Step outside for a few deep breaths, excuse yourself for a quick walk, or focus on gratitude for the people around you. Joy and connection are just as important to your well-being as what’s on your plate.

*Bonus Hack: Remember, It’s Just One Day

One of the most helpful mindsets is this: Thanksgiving is just one day. One meal won’t make or break your overall health. What matters most is your patterns and habits over the long term. If your blood sugar runs higher than usual for a day, it’s not a failure—it’s life.

The real win is enjoying the holiday without guilt and returning to your regular routine afterward.