WRITTEN BY: Daniel Trecroci
2024-11-13
The holiday season is filled with celebrations, family gatherings, and plenty of holiday foods.
No foods are off limits for people with diabetes, but many seemingly healthy holiday dishes and snacks can sneakily spike blood sugar—leading to unexpected health challenges.
Here’s a guide to foods that seem healthy but may not be—and some tasty alternatives that can help keep your blood sugar steady.
1. Holiday Fruit Cakes: Packed with Hidden Sugars
Fruit cakes are a classic holiday treat, often perceived as healthy due to the fruit content.
However, traditional fruit cakes contain added sugars and dried fruits, leading to high carbohydrate content.
These cakes can also contain high-calorie fats, making them a less-than-ideal dessert option for people with diabetes.
Melanie Batchelor, MHS, RD, LDN, CDCES, says that most commercial fruit cakes contain above 20 grams of sugar per slice, so it’s best to enjoy these treats in moderation.
Healthy Swap: Sugar-Free Holiday Muffins
Consider baking a batch of sugar-free or low-carb holiday muffins made with almond or coconut flour and natural sweeteners.
These options can be just as festive without the blood sugar spikes.
2. Gluten-Free Baked Goods: Not Always Low in Carbs
With the rise in popularity of gluten-free diets, you might think gluten-free holiday treats are a healthier choice.
However, many gluten-free products contain high-glycemic ingredients like rice flour, potato starch, and tapioca flour, which can still raise blood sugar levels significantly.
Batchelor says to look beyond the gluten-free label and check the nutrition facts.
For people with diabetes, the focus should be on the total carbohydrate content rather than just avoiding gluten.
Healthy Swap: Low-Carb Desserts
Look for low-carb dessert recipes made with almond flour, coconut flour, or other low-glycemic ingredients that won’t spike blood sugar.
Sweeteners like stevia or monk fruit can also be used as substitutes for sugar.
3. Granola Bars: Convenient but Carbohydrate-Heavy
Granola bars are marketed as a healthy snack option, especially those that claim to be low-calorie or “all-natural.”
However, many of these bars are high in carbohydrates, sugar, and additives that can cause a rapid increase in blood sugar levels.
While some granola bars do contain fiber and protein, they can still contain up to 15–30 grams of carbohydrates per bar.
For people with diabetes, it’s best to check nutrition labels carefully or choose snacks with no more than 5 grams of sugar and at least 3 grams of fiber.
Healthy Swap: Nuts or Seeds
Instead of granola bars, consider a handful of unsalted nuts or seeds, which are rich in fiber, protein, and healthy fats to keep you feeling full and help stabilize blood sugar levels.
4. Dried Fruits: A Sugar Trap in a Small Package
Dried fruits are often considered a healthy snack alternative, but they can be deceiving.
Drying fruits concentrates their natural sugars, making them much higher in carbs per serving compared to fresh fruit.
A handful of raisins, for example, contains more sugar than a cup of fresh grapes.
This high sugar concentration can cause a rapid rise in blood sugar, especially if eaten in larger amounts.
When snacking on fruits, Batchelor says to choose fresh varieties more often.
“With the increased fiber content, you can enjoy larger portions and see fewer overall glucose spikes,” she says.
Healthy Swap: Fresh Berries
Berries like strawberries, blueberries, and blackberries are lower in sugar compared to other fruits, and their high fiber content can help keep blood sugar levels steady.
5. Fat-Free or Low-Fat Holiday Foods: Often High in Sugar
Many people choose fat-free or low-fat versions of holiday favorites like dips, dressings, and desserts, thinking these are healthier options.
However, to compensate for the lack of flavor, many low-fat products contain added sugar or starches that increase the carbohydrate content and can spike blood sugar.
For people with diabetes, moderate amounts of healthy fats are better than sugary, low-fat substitutes, as they don’t cause rapid blood sugar changes and can contribute to feeling full longer.
Healthy Swap: Full-Fat Greek Yogurt or Avocado-Based Dips
Instead of reaching for low-fat options, enjoy moderate servings of full-fat Greek yogurt, hummus, or guacamole, which are low in carbs and can be a more satisfying, blood sugar-friendly option.
6. Whole-Grain Pasta and Bread: Not Always Low-Glycemic
Whole grains are often considered a healthier alternative to refined grains.
While they do have more fiber, whole-grain products can still have a high glycemic index, causing blood sugar levels to rise more than expected, especially when eaten in large portions.
If you’re managing diabetes, portion control is key with any grain, even whole grains.
Batchelor advises pairing grains with protein or healthy fats, which allow the carbohydrates from the grains to be digested more slowly over time.
Healthy Swap: Zucchini Noodles or Cauliflower Rice
Swap traditional pasta and rice for zucchini noodles or cauliflower rice to lower carb intake and help keep blood sugar stable.
7. Smoothies and Juices: More Sugar Than You Think
Smoothies and fresh juices are often seen as healthy drinks, packed with vitamins and minerals.
However, these beverages can pack a lot of sugar—even without added sweeteners—due to their high fruit content.
Blending or juicing fruits removes the fiber that helps slow down sugar absorption, leading to faster glucose spikes.
For example, a large glass of orange juice may contain as much sugar as a can of soda, quickly raising blood sugar levels and potentially causing blood sugar instability.
Instead, opt for whole fruits like apples or berries, which contain fiber that helps to moderate blood sugar increases.
Healthy Swap: Infused Water or Low-Sugar Smoothies
Infuse water with cucumber, mint, or a splash of lemon for a refreshing, low-sugar drink.
If you crave a smoothie, focus on low-sugar fruits like berries and add a source of protein, such as Greek yogurt, to slow down sugar absorption.
Smart Strategies for Enjoying Holiday Foods with Diabetes in Mind
Navigating holiday foods can be tricky, especially when many dishes that seem healthy may not be suitable for people with diabetes.
By learning to identify these hidden sugars and high-carb traps, you can make choices that help you enjoy the holiday season without compromising blood sugar management.
Always check nutrition labels and don’t hesitate to enjoy a few indulgences in moderation—being mindful of your choices is the healthiest habit of all.
This content was made possible by Lilly, a Founding Partner of Beyond Type 2.
Beyond Type 2] maintains editorial control over its content.
WRITTEN BY Daniel Trecroci, POSTED 11/13/24, UPDATED 11/13/24
Dan has written about diabetes for more than 20 years. He was one of Diabetes Health’s first recruits, and throughout his 10 + years as Managing Editor he wrote/published thousands of articles and helped establish Diabetes Health as the premiere resource for people with diabetes. He later became the Content Manager for OneTouchGold—Johnson & Johnson/LifeScan’s official digital publication for its metering-technology customers. Under his leadership, OneTouchGold received the Web Marketing Association’s award for “Best Health & Wellness” web site. Dan has also written for the Diabetes Research Institute, dLife, diaTribe, Healthline, CareDx, Pendulum Therapeutics, and Hero Bread.
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