Thanksgiving Without the Crash: Glucose-Friendly Tips for Feeling Good
Thanksgiving is a time for gratitude, family, and delicious food—but it’s also a time when many of us experience a rollercoaster of energy highs and lows, thanks to glucose spikes. Inspired by the work of Glucose Goddess, here are simple, science-backed strategies to enjoy your holiday meal while keeping your blood sugar steady and feeling great all day.
What Are Glucose Spikes, and Why Do They Matter?
Glucose spikes occur when the sugar in our food causes a rapid rise in blood sugar levels. While this is natural, excessive or frequent spikes can lead to energy crashes, fatigue, brain fog, and even inflammation over time. On Thanksgiving, with an abundance of carbs, sugars, and rich dishes, these spikes are almost inevitable—but they don’t have to be!
Start with a Savory Appetizer
Kick off your Thanksgiving meal with fiber, protein, or healthy fats instead of diving straight into the breadbasket. A salad with leafy greens, a veggie platter with hummus, or deviled eggs are great options. According to Glucose Goddess, eating fiber or fat before carbs can slow down glucose absorption, helping to stabilize blood sugar.
Dress Your Plate with Veggies First
When it’s time to load up your plate, eat your veggies first. The fiber in vegetables acts as a buffer, slowing down the absorption of sugars and starches from the rest of your meal. Aim for a variety of colorful vegetables—roasted Brussels sprouts, green beans, or a fresh salad—to create a fiber-rich foundation.
Enjoy Carbs the Smart Way
Thanksgiving isn’t complete without mashed potatoes, stuffing, and pie, but try to pair your carbs with protein or fat. For example:
Add gravy (fat) to your mashed potatoes.
Pair your stuffing with turkey (protein).
Add a dollop of whipped cream (fat) to your pumpkin pie.
This pairing strategy slows digestion, reducing the intensity of glucose spikes.
Go for a Post-Meal Walk
One of the simplest hacks to reduce a glucose spike is light movement after eating. A 10- to 15-minute stroll after your Thanksgiving meal can help your muscles absorb glucose from your bloodstream, preventing a post-dinner crash. Plus, it’s a great way to connect with family and enjoy the crisp autumn air.
Save Dessert for Last
If you’re planning to indulge in pumpkin pie or other desserts, make sure to eat them after your main meal. This way, the fiber, fat, and protein you’ve already consumed will help slow down the sugar absorption, reducing the glucose spike.
Sip Smartly
Many holiday beverages like sweetened cocktails, soda, and even juice are high in sugar. Opt for water, sparkling water with a slice of lemon, or a dry wine instead. If you love festive drinks, try Glucose Goddess’s trick: enjoy them with your meal instead of on an empty stomach to minimize spikes.
Don’t Skip Breakfast
It might be tempting to save all your appetite for the Thanksgiving feast, but arriving at the table overly hungry can lead to overeating and more dramatic glucose spikes. Start your day with a balanced breakfast—think eggs with avocado and whole-grain toast or a smoothie with protein powder, spinach, and chia seeds.
Gratitude, Not Guilt
Thanksgiving is about connection and gratitude, not perfection. If you enjoy an extra helping of pie or an extra buttery roll, savor it without guilt. A healthy glucose response is about balance, not restriction.
The Glucose Goddess Mindset
Thanksgiving is a time for gratitude, family, and delicious food—but it’s also a time when many of us experience a rollercoaster of energy highs and lows, thanks to glucose spikes. Inspired by the work of Glucose Goddess, here are simple, science-backed strategies to enjoy your holiday meal while keeping your blood sugar steady and feeling great all day.