Thanksgiving Tips for Type 1 Diabetics

Uncategorized Nov 27, 2024

Thanksgiving is a time to reflect on gratitude, spend quality moments with loved ones, and enjoy some truly delicious meals. However, for those of us with Type 1 diabetes, the holiday can also bring unique challenges. Managing blood sugar while navigating the holiday feast requires a bit of preparation, but it doesn’t have to be overwhelming. Below are some practical tips to help you stay in control and enjoy the day stress-free.

1. Don’t Skip Breakfast

It might be tempting to save all your carbs and calories for the big meal, but skipping breakfast can backfire. Going into the feast overly hungry can lead to overeating, which makes blood sugar harder to manage. Start your day with a balanced breakfast that includes:

  • Protein (like eggs, sugar free Greek yogurt, or tofu),
  • Healthy fats (like avocado or nut butter), and
  • Fiber-rich veggies (like spinach or peppers).

This combination helps stabilize your blood sugar early in the day and prevents post-meal spikes later.

2. Count Carbs Like a Pro

Thanksgiving is filled with classic carb-heavy dishes—mashed potatoes, stuffing, rolls, cranberry sauce, and pie. Even if you’re not weighing your food, estimating portions can help you stay on track. Here are a few common carb counts to keep in mind:

  • Mashed potatoes: ~20g carbs per large scoop (1/2 cup).
  • Stuffing: ~20-25g carbs per 1/2 cup.
  • Dinner roll: ~15g carbs each.
  • Pumpkin pie: ~30-40g carbs per slice (depending on size and crust).

Use apps like MyFitnessPal or Carb Manager to make quick calculations when you’re unsure. If you’re sharing the cooking, don’t hesitate to ask about ingredients to gauge hidden carbs like sugar or flour.

3. Use a Pre-Bolus Strategy

Timing is everything when it comes to managing blood sugar during a big meal. To avoid spikes, try pre-bolusing for your meal:

  • Take your insulin 10-20 minutes before eating, depending on your insulin action time and blood sugar levels.
  • If your blood sugar is already high before the meal, you may need to give your insulin even more time to work.

Pro tip: If you’re unsure how the meal will unfold, bolus conservatively for the first portion of your meal, then adjust as you go.

4. Move Before You Rage Bolus

Thanksgiving meals tend to cause post-meal blood sugar spikes, but jumping to a rage bolus (a large correction dose) isn’t always the best solution. Instead, get moving! A 15-30 minute walk after eating:

  • Helps increase insulin sensitivity,
  • Encourages your body to burn off some of the glucose from your meal, and
  • Gives you quality time to connect with family or friends.

This small effort can make a big difference in bringing your blood sugar back into range without overcorrecting.

5. Expect Delays

Many Thanksgiving dishes, like mashed potatoes and pie, are rich in fat, which can slow down digestion. This means blood sugar spikes may happen hours after eating. To prepare for this:

  • Set a timer or alarm to remind yourself to check your blood sugar 2-4 hours post-meal.
  • Use your CGM (if you have one) to monitor for delayed spikes and be ready to correct if needed.

6. Don’t Stress About Perfection

Let’s be real—no one’s blood sugar is perfect all the time, especially on a day like Thanksgiving. If you have a few highs or lows, don’t beat yourself up. Instead:

  • Focus on the positives: enjoying the meal, connecting with loved ones, and creating memories.
  • Remember that diabetes is a marathon, not a sprint. One meal or one day won’t define your overall management.

The most important thing is to celebrate the holiday and give yourself grace.

Whether you’re hosting the dinner or attending as a guest, having a plan in place can make a world of difference. Stay flexible, monitor often, and give yourself permission to relax and enjoy the day. You’ve got this! 

Happy Thanksgiving to all my American friends, family, and followers. May your holiday be filled with good company, great food, and steady blood sugar!

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