Thanksgiving is known for its wide array of delicious dishes, but for those with prediabetes, it is a good idea to plan ahead before indulging.
There are many simple and healthy modifications that can be made to the traditional Thanksgiving meal. Many of the dishes may not have the healthiest ingredients for you but eating a traditional meal is possible with a little planning.
Be mindful of to that affect your blood sugar
Thanksgiving is famous for serving a wide variety of delicious dishes and serving it all family style. If you have prediabetes, there are some dishes you will want to think about consuming more cautiously. A classic Thanksgiving menu typically looks like this:
- Sweet Potatoes/Yams
- Green bean casserole
- Mac and Cheese
- Pies such as pumpkin, apple, sweet potato, cherry, and pecan
- Cranberries/cranberry sauce
- Stuffing
- Corn
- Mashed potatoes and gravy
- Rolls with butter
These all sound very yummy but not are not the healthiest foods. Thanksgiving meals tend to be calorically heavy given all of the carbohydrates and fats in the dishes. Carbohydrates convert into glucose. When you have prediabetes, your body may not be able to properly handle the excess load of carbohydrates which could cause your blood sugar to rise. But that does not mean you cannot enjoy a Thanksgiving feast; you just have to consider a few modifications.
Alternatives and Substitutions for Thanksgiving Meals
When planning out what dishes you plan to enjoy at Thanksgiving, consider making some modifications or substitutions to make the dish healthier.
- Season steamed or roasted potatoes with herbs or lemon juice and avoid the sauces on top
- Prepare some roasted sweet potatoes instead of making a sweet potato casserole
- Use olive or avocado oil instead of butter, margarine, or vegetable oil
- Make sweet potato mash or cauliflower mash instead of mashed white potatoes
- Limit sour creams in recipes and instead use plain non-fat Greek yogurt
- Reduce your salt intake and boost the flavor by preparing foods with fresh herbs, dried herbs, vinegar and even lemon
- Try using vinaigrettes in your salads instead of cream-based dressings
These simple steps will allow you to enjoy the tasty Thanksgiving dishes in a way that does not disrupt your health journey and goals towards reversing prediabetes.
Healthier Ways to Enjoy Thanksgiving
To keep your blood sugar in balance, you should prepare yourself and your body for the big day. Since there will be greater quantity and greater variety of foods available to you than normal, you can also consider your habits leading up to the day such sneaking in a few extra walks. Here are a couple more tips to help you enjoy Thanksgiving in a healthy and moderated way:
- Plan your own meal – Prepare your own meal to give you greater control over making it a healthy one
- Eat the indulgent dishes in moderation – Consider limiting the portion sizes
- Prioritize foods – Figure out which of the traditional holiday favorites are most important to you
- Fiber over fats and sugar – Pick foods that are higher in fiber and low in fat and sugar to help you feel fuller faster
- Eat a healthy snack before dinner – Don’t wait until you’re extremely hungry to eat since that can cause you to overeat
- Move after a meal – Don’t just lay around after eating a big meal, go on a walk with a family member or a friend
- Log your food before eating – Use our Nutu App to ensure you stay on track with your health goals
Healthy Meal Ideas
Not sure what you want to make for Thanksgiving? We have an amazing, prediabetes-friendly turkey recipe you can use to kick off your Thanksgiving dinner:
Herb-Roasted Turkey
Ingredients (makes 12):
- 5 tsp of unsalted butter, softened
- 3 tsp of fresh minced sage, divided
- 3 tsp of fresh minced thyme, divided
- 3 tsp of fresh rosemary, minced and divided
- 1 pinch of salt and pepper, to taste
- 1 ½ cup of low-sodium chicken broth, low-fat and reduced-sodium
- 1 cup of white wine, dry
- 5 lbs Turkey breast, skin on, washed, and patted dry
Instructions:
- Preheat the oven to 350 degrees F. Line a large roasting pan with foil. Set a rack inside the roasting pan and coat it with cooking spray. Set aside.
- In a small bowl, combine the butter with 2 tsps., each of the sage, thyme, and rosemary, plus salt and pepper. Reserve the remaining 1 tsp. of each of the herbs.
- In a small saucepan, combine the chicken broth and wine, and bring to a gentle boil. Add the reserved herbs and lower to a simmer.
- With your hands, separate the turkey breast skin from the breast meat, creating a pocket without removing the skin. Rub the butter herb mixture all over the breast meat. Place the skin back down on the breast skin.
- Set the turkey on the prepared rack in the pan. (You can also add veggies like peeled carrots, peeled parsnips, onions, or small potatoes to the pan; they will cook along with the turkey.) Roast the turkey for about 1 hour, 20 minutes to 1 hour, 40 minutes until the internal temperature reaches 170 degrees F and the juices run clear. Baste every 15-20 minutes with the mixture of chicken broth and white wine.
- Remove the turkey from the oven, cover loosely with foil, and let stand for 15 minutes before slicing. Discard the skin and serve.
We also have a healthy and quick snack you can prepare to eat before dinner or eat while you’re cooking the Thanksgiving dinner.
Autumn Fruit Salad
Ingredients (makes 18):
- 4 apples (2 red, 2 green), cored and chopped
- 2 tsp of lemon juice
- 30 oz of mandarin oranges
- 3 kiwi, peeled and cut in small pieces
- 1 cup pomegranate seeds
Instructions:
- Place diced apples in a large bowl and toss with lemon juice.
- Add remaining ingredients and stir together.
Bottom Line
Thanksgiving does not have to be unhealthy, and you don’t have to sacrifice your favorite dishes if you have prediabetes. By making the right adjustments to your meal, you will be able to enjoy some delicious dishes and yet stay aligned to your goals. It’s important to remember that one bad meal should not make you feel like you failed on your journey. You can pick up right where you left off before that meal and get back on track. Even if you do get off track a few times this holiday season, let it empower you to learn from those experiences and continue in your journey towards creating healthier habits.
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https://beyondtype2.org/thanksgiving/
https://www.bjc.org/news/healthy-tips-help-manage-diabetes-and-pre-diabetes-upcoming-holidays
https://diabetesfoodhub.org/blog/diabetes-friendly-thanksgiving-recipe-roundup
https://diabetesfoodhub.org/recipes/herb-roasted-turkey
https://beyondtype2.org/recipe/autumn-fruit-salad/
https://diabetes.org/health-wellness/weight-management/stay-pn-track-during-holidays
