8 Ways to Host a Diabetic-Friendly Thanksgiving
Updated: Oct. 12, 2024
The Thanksgiving table may be full of harvest goodies, but it’s also a bounty of carbohydrates. For diabetes sufferers, those foods can lead to dangerously high blood sugar. Here’s how to make sure your Thanksgiving dinner satisfies both their palates and their health needs.
Give your guest space
“When someone is living with a chronic health condition, they can get self-conscious about how people perceive their self-management,” says Sally Ho, a certified diabetes educator and registered dietitian at Motivate Nutrition in Edmonton. While some people feel comfortable testing their blood sugar in a group or giving themselves insulin at the table, others don’t. Direct them to a private space where they can take care of those needs.
Start fresh
When it comes to appetizers, it might be time to give your beloved pumpernickel bread and spinach dip a rest. Since the main course at Thanksgiving tends to be carb-heavy, veggies and dip, reduced-sodium pickles and cheese are more balanced pre-dinner alternatives.
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Offer variety
People with diabetes don’t need to cut out carbs entirely. Rather, they should enjoy them in moderate amounts, says Andrea Toogood, a registered dietitian and certified diabetes educator at Essence Nutrition and Wellness Coaching in Regina. Providing a selection of alternative choices, such as steamed green beans, roasted carrots or a green salad, can help lighten the load.
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Play with the classics
Toogood says puréed cauliflower is a great alternative to mashed potatoes. While raw potatoes pack 17 grams of carbohydrates for every 100 grams, raw cauliflower comes in at just three grams—and two grams of that is fibre, which the body doesn’t break down and convert into glucose. Remember to let everyone know the main ingredients in each dish so those who have various dietary restrictions can enjoy accordingly.
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Stock the bar
Remember to keep a variety of low-sugar beverages on hand, including water, sparkling water and diet pop, says Ho. “People who have diabetes know they should be mindful of alcoholic drinks,” she says, explaining that beer, wine and liquor can both raise and lower blood sugar depending on how it is consumed and when. It’s a good idea to have a bar set up where guests can mix their own drinks, giving them control over ratios.
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Make something sweet
If your guest likes dessert, it’s a nice gesture to tailor a sweet dish to their needs. While Ho says regular desserts are fine in small portions, you can also try baking with sucralose (commonly known as Splenda), which is heat stable and doesn’t raise blood sugar. Another option: fresh fruit.
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Walk it off
Thanksgiving isn’t just about food; it’s about enjoying time together, says Toogood. One of the best ways to do that might be to plan a post-dinner activity, such as a stroll to enjoy the autumn colours and fresh air. “It helps the person burn the carbohydrates or sugars they’ve eaten,” she explains.
Show respect
Both Toogood and Ho stress that your diabetic guest knows what’s best for them. Don’t pressure them into having seconds or trying dessert, or pass judgment if they choose to eat a lot of sweets. “That’s not helpful,” says Ho. “Guests are responsible for their own health.”
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