by Mia Rigden, board-certified nutritionist, classically trained chef
Between gingerbread houses, cookie exchanges, eggnog, and Yankee Swap candied nuts, you’d get the impression the “white” in “White Christmas” is refined sugar, not snow. These blood sugar bombs make focusing on eating for healthy blood sugar extra important over the holidays.
When your body is already taxed from travel, social, work, and family gatherings, blood sugar fluctuations can cause extra fatigue, stress, and sugar cravings. The great thing about eating for blood sugar is that it’s more about what you add to your plate than what you remove. Sure, we want to limit sugar and refined carbohydrates, but by adding quality proteins, fiber-rich plants, and healthy fats to our meals we can mitigate the effects of a little dessert.
Here are my six tips for keeping your blood sugar levels stable this holiday season.
1. Eat 30 grams of protein at breakfast.
If you hop on that blood sugar rollercoaster first thing in the morning, there’s no coming off. Start your day strong with a protein-rich breakfast. Protein is the most satiating macronutrient and is excellent for maintaining stable blood sugar, improving your energy levels, and reducing cravings. Some ideas include protein smoothies, egg dishes, Greek yogurt, and avocado toast with smoked salmon.
2. Move your body.
Make an effort to move your body after meals, whether it’s a walk around the block or some rocking around the Christmas tree. Studies show that simply walking after a meal can reduce your blood glucose by up to 20%.
3. Take care of your gut health.
An imbalanced microbiome can make it difficult for your body to process sugar, while also encouraging you to eat more of it. The bad bacteria in your gut feed on sugar, alcohol, and processed foods: The more you eat, the more those interlopers demand. By eating a whole foods diet — with lots of fiber-rich plants and fermented foods — you can change the makeup of your gut, start craving different foods, and process sugar more efficiently. Studies show this can take as little as three days. Yes, three days; that’s just to the French hens day of Christmas.
4. Make the obvious choice the healthy choice.
Part of the problem is that there is sugar blankets the holiday buffet table like snow in a winter wonderland. If something is in front of you, you’re going to eat it. I know it sounds obvious, but it’s true. By either keeping sugar and carb-heavy snacks out of your environment and having healthier options readily available, it will be easier to break the habit. The old “out of sight, out of mind” trick. Try to snack on fruit, vegetables, nuts, or high-fiber crackers with cheese.
5. Implement fasting windows.
Fasting helps mobilize glucose for energy use and can reduce overall blood sugar levels. To get the benefits of fasting, you don’t need to go days without food. Experiment with a nightly 12–16 hour fast to help keep your blood levels stable. This might mean finishing dinner at 7 pm and having breakfast after 7 am. Committing to a fasting window of at least 12 hours will also help to curb late-night snacking. We are more insulin sensitive in the evenings, which means we will experience a greater blood sugar response from foods eaten at night (which are often sugary and carb-rich to begin with).
6. Prioritize your sleep and practice stress management.
When we are sleep deprived or stressed, we reach for a quick energy boost. Stimulants, like sugar, savory carbohydrates, and caffeine may help us get through the day, but they come with a cost. Not only can these foods spike your blood sugar, but stress itself can cause a blood sugar spike. On days like this, you may also have less time or motivation to exercise, cook, or choose the healthy option. Prioritize your sleep and lean into your stress management practices like movement, meditation, and breathing exercises to help maintain your healthy habits and reduce cravings over the holidays.
And a seventh bonus tip.
To complement these blood sugar balancing tips, I love Lypo-Spheric® Alpha Lipoic Acid. This powerful antioxidant supports healthy insulin sensitivity and blood sugar maintenance, making it an excellent complement to your holiday health routine. I recommend this supplement and these six tips to my clients to make their days merry and bright.
Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise (2023), a comprehensive, encouraging guide to healthy eating with 100 original, nutritionally-balanced and flavor-enriching recipes. Learn more about working with Mia on her website, check out an online course, and follow on Instagram @mia_rigden for science-backed, practical nutrition advice.