Five Simple Blood Sugar Hacks for Christmas Dinner

(So You Can Enjoy Dessert Without the Crash)

Holiday meals are typically rich in carbohydrates. Carbohydrates convert to sugars during digestion. No wonder these sugar bombs send your blood sugar on a rollercoaster ride. And as a result, you feel tired, sluggish, cranky, and uncomfortable.

A festive feast with guests engaged in conversation

The following science-based strategies work for everyone—well, you can say from one to 92 (or wiser), whether you have diabetes, prediabetes, or you just want steady energy through the celebrations, and want to feel your best. And, check the bonus section at the end for even more digestion-enhancing tips.

HACK #1: The Protein-First Power Move   What to do: Eat your protein and vegetables BEFORE you go for the carbs on your plate.  

Why it works: When vegetables and protein were eaten before carbohydrates, researchers found that glucose levels were 29%, 37% and 17% lower at the 30-, 60-, and 120-minute checks, compared with when carbohydrates were consumed first. Also, insulin was found to be significantly lower when the participants ate vegetables and protein first. This happens because protein and fiber create a protective buffer in your digestive system that slows carbohydrate absorption.  

Gut health bonus: Starting with fiber-rich vegetables feeds your beneficial gut bacteria and primes your digestive system for the heavier foods to come. Bloating and discomfort magically disappear.

How to apply it at Christmas dinner:  

1. Start with turkey or ham and green beans  

2. Move to roasted Brussels sprouts or salad  

3. Save the mashed potatoes, stuffing, and rolls for last  

4. You don't need to wait an hour between courses—just 10-15 minutes makes a difference!  
   

HACK #2: Pair Every Carb with Fiber (Your Gut Will Thank You)  

What to do: Never eat carbohydrates alone. (I would label it the first sin of consumption.) Always pair them with high-fiber food.  

Why it works: Fiber slows digestion and creates a gel-like substance in your gut that prevents glucose from flooding your bloodstream all at once. Balancing high-fiber carbohydrates with proteins and healthy fats helps support overall health and blood sugar.

Gut health connection: Fiber is the primary fuel for your beneficial gut bacteria. When you pair carbs with fiber, you're not just stabilizing blood sugar—you're feeding your microbiome, which produces short-chain fatty acids that reduce inflammation throughout your body.  

Christmas dinner swaps:  

1. Sweet potato casserole → Add pecans and cinnamon (anti-inflammatory!)  

2. Dinner rolls → Choose whole grain and have them with protein  

3. Cranberry sauce → Pair with turkey rather than eating it alone  

4. Dessert → Have it with a handful of almonds or after a protein-rich meal   
   

HACK #3: Strategic Meal Timing (Don't Skip Breakfast!)  

What to do: Eat close to your usual mealtimes to keep blood sugar steady, even on party days. 

Why it works: Research shows that regularly skipping breakfast can cause higher average blood sugar and fasting blood sugar levels. When you arrive starving, you're more likely to overeat carbs and spike your blood sugar.  

Digestive health note: Routines keep the body humming. Skipping meals disrupts your circadian rhythm and gut motility, which can lead to uncomfortable bloating when you finally eat a large meal. Regular eating patterns support healthy digestion.  

Feast Day game plan:  

1. Eat a balanced breakfast with protein (eggs, Greek yogurt, or a smoothie with protein powder)  

2. Have a small snack 2-3 hours before the feast (but only if you are hungry, and the big meal is going to be delayed).  

3. This prevents arriving ravenous and overindulging  

4. Aim to eat every 4-5 hours to keep blood sugar stable  

HACK #4: The 15-Minute Post-Meal Walk  

What to do: Take a short walk within 30 minutes after eating.  

Why it works: Research shows a 15-20 minute walk or other light-intensity exercise within 30 minutes after a meal can help manage blood sugar spikes. Movement helps your muscles absorb glucose without needing extra insulin.  

Anti-inflammatory benefit: Gentle movement after meals reduces systemic inflammation and helps prevent the inflammatory response that can occur after large, carb-heavy meals. It also stimulates healthy gut motility (which gets your bowels ready for emptying their waste) and prevents that uncomfortable, stuffed feeling. Well, talking about that stuffed feeling, it’s best to eat until you are approximately 80% full. However, with all the treats around the holidays, I know, it’s hard. But practice moderation and control when you can.  

Easy ways to incorporate this:  

1. Suggest a family walk to look at the neighborhood Christmas lights

2. Play tag or hide-and-seek with the young ones (Bonus: you'll be their fave!)  

3. Walk the dog  

4. Do a lap around the block before dessert. Knock on neighbors' doors, and wish them, and if you're bold enough, ask them to join you!

5. Start dancing to holiday music in the living room! I'm sure you'll get others off their feet too!    
   

HACK #5: Build a Balanced Plate  

What to do: Visualize your plate divided into sections.  

The formula:  

1. ½ plate: Non-starchy vegetables (salad, green beans, roasted Brussels sprouts, broccoli)  

2. ¼ plate: Lean protein (turkey, ham, fish, chicken)  

3. ¼ plate: Complex carbohydrates (sweet potato, quinoa, whole grain rolls)  

4. Plus: Room for a small portion of dessert!  
   

Why it works: This naturally balances your macronutrients without the need for tracking or measuring, ensuring you get fiber and protein to keep the carbs in check.  

The inflammation connection: Filling half your plate with colorful vegetables means you're loading up on antioxidants and phytonutrients that actively fight inflammation. Vegetables—they are your body's fire extinguisher against inflammatory foods.  

Christmas application:  

1. Fill half your plate with roasted vegetables first  

2. Add your protein  

3. Choose ONE or TWO favorite carb sides (not five!)  

4. Save room for a reasonable portion of pie, cookies, or cake.

There, you can eat your cake and have it too! Does Rich Food Make You Queasy?

Many holiday meals are prepared with butter and fats that may not digest well for some people. However, tiny sniffs can make a world of difference. You can thank your nose and your limbic system—the pathways essential oils take to do us a world of good!  

Try the following essential oils, and end your digestive woes packing:  

Parasympathetic:  Your body needs to be in the relaxed, “rest and digest” (parasympathetic nervous system state) to promote optimal digestion, absorption, and assimilation of fat.

Liver:  Your liver needs to be functioning optimally to produce bile, which emulsifies fats. It also has to deal with other fat-soluble toxins and filter and store old hormones (also made of fats). Gall Bladder: Bile produced by the liver is stored in the gall bladder, which releases it into the small intestine when we eat a meal with fat. Stress and consumption of excess fat (especially the harmful ones) can make bile thick and sluggish. Applying Gall Bladder on the right side of your body from the upper ribs to the area under the right rib cage can help bile flow freely.

Pancreas: The pancreas secretes digestive enzymes, among them fat-digesting or lipolytic enzymes, into the small intestine. These enzymes break down fat further, allowing us to absorb it. If your pancreas is compromised or partly removed, this particular blend, Pancreas will do you a world of good.

Intestinal Mucosa: protects the cells of the small intestine, and nourishes the good bacteria, which in turn feed the lining of the small intestine, keeping it robust, healthy, and able to support the final steps of digestion. This allows only appropriately digested food particles to be absorbed.  

Lymph:  Fat cannot be absorbed directly from the gut into the bloodstream. It has to go through the lymphatic system. If you have swelling, aren't as mobile, and have poor circulation, this one's for you.

Here's wishing everyone A Merry Christmas and A Happy New Year!

Feast, Hug, and Celebrate!

References  

Eat protein before carbohydrates to lower post-meal glucose 

The facts on fiber - Harvard Health 

Association between breakfast skipping and postprandial hyperglycaemia after lunch in healthy young individuals - PubMed  Walking After Meals: Small Habit, Big Metabolic Gains 

DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help support my work.

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