Gravy, Gratitude, and Glucose

Thanksgiving: that magical time when our plates look like edible art projects and our families debate whether canned cranberry sauce counts as "homemade." For anyone managing diabetes or prediabetes, this holiday can also bring a touch of anxiety, after all, it's basically a celebration built around carbs.

But here's the good news: you can absolutely enjoy Thanksgiving without letting your blood sugar steal the spotlight. Let's talk about how to keep it balanced, delicious, and stress-free.

Step 1: Build Your Plate Like a Pro

Think of your plate as a visual roadmap for balance, not a punishment.

• Half your plate: Non-starchy veggies like green beans, roasted Brussels sprouts, or a Southwest-style salad with avocado and lime.

• One-quarter: Lean protein, turkey (yes, gravy included, just don't turn it into a gravy lagoon).

• One-quarter: Carbohydrates, mashed potatoes, stuffing, or sweet potatoes. If you love all three, take smaller scoops so you can enjoy the variety without the glucose rollercoaster.

💡 Arizona twist: Try roasted green chile corn, pumpkin tamales, or nopales salad for something flavorful and local. Just remember, corn, potatoes, and masa all contain carbohydrates that will raise blood sugar. Counting them together helps you make room for what you really want without surprises later.

Step 2: Dessert Diplomacy

Let's be real, skipping pie on Thanksgiving is almost unthinkable. Instead of going cold turkey (pun intended), make a plan:

• Have a small slice of pumpkin pie (or try crustless pumpkin custard).

• Add a dollop of whipped cream if you like, but remember, even whipped cream contains some carbs that add up.

• Sip some coffee or tea with it to slow digestion and keep you satisfied.

• Or bring your own dessert, like lower-carb pecan bars made with almond flour or monk fruit sweetener.

If you're the cook, cut back the sugar in recipes. Most pies taste just as good with a third less sugar, and no one has to know your secret.

Step 3: Space It Out

Thanksgiving meals often last all day, and that's actually a good thing for your blood sugar. Instead of loading everything onto one massive plate, spread your favorites throughout the day.

You could enjoy mashed potatoes and a dinner roll at lunchtime, then save that slice of pumpkin pie for later in the evening. Spacing your carbohydrates gives your body time to process them, lets your blood sugar settle, and gives you a chance to check your glucose before deciding what's next.

If you take insulin, talk with your healthcare provider about adjusting your insulin during the holiday, especially if you plan to graze over several hours. Thanksgiving isn't an everyday event, so your plan can be flexible too.

Step 4: Move Before You Munch

You've heard of the post-meal walk, which can be very helpful, but here's an even better trick: move before dinner. Exercise helps lower blood sugar and makes your body more sensitive to insulin —a win-win before you sit down to your plate.

Join a local Turkey Trot, take a morning walk with family, or even do some light yardwork before heading to dinner. Think of it as "earning your gravy", not as guilt, but as gratitude for what your body can do.

Here is a list and links to get you started with run/walks on Thanksgiving Day

• Thanksgiving Day Classic, 5K, 10K, 1mi starting at the Peoria Sports Complex https://runsignup.com/Race/AZ/Peoria/ARRThanksgivingDayClassic

• Phoenix Turkey Trot, 5K, 10K, 1mi Starting at the Wesley Bolin Plaza https://www.phoenixturkeytrot.com/

• Gilbert Turkey Trot, 5K, 1mi starting at Higley High School, https://runsignup.com/Race/AZ/Gilbert/GilbertTurkeyTrot?aflt_token=ulJ49HheoqxtLIpGCItJrzzVgvO57Xms

• Mesa Turkey Trot, 5K, 10K, 1mi, starting at Red Mountain Park, https://raceroster.com/events/2025/97968/mesa-turkey-trot-5k-10k

• Anthem Turkey Trot, 5k, 10k, kids dash starting at the Anthem Community Center, https://endurancecui.active.com/new/events/93857020/select-race?regnow=awe-regnow&error=login_required&state=5b7525a5-ad09-4271-92a5-c2827feca30c&_p=1766128433628813&e4q=5dfd6221-48c3-4231-b298-bd44003a1a23&e4p=32c91039-999e-41a8-8935-4992cc9d2a72&e4ts=1762291680&e4c=active&e4e=snawe00000000&e4rt=Safetynet&e4h=86c53c4ba1f2b50f0ec9e6007bc3fb34

• Strut your stuffing 5K starting at Tumbleweed park in Chandler, https://www.131events.com/strut-your-stuffing-5k/

• And if you would rather just wait until Saturday to get back in the mix, check out the Leftovers 10K/5K on Saturday, Nov 29, starting at Road Runner Sports in Tempe. https://raceroster.com/events/2025/103522/the-leftovers-10k-5k-run?aff=FZ4HS

Step 5: Sip Smartly

Sugary drinks are sneaky culprits that can spike blood sugar fast. Instead, go for water, sparkling water with lime, or unsweetened iced tea. For something festive, try a sugar-free cranberry spritzer or light beer.

Final Thought: Gratitude Over Guilt

Thanksgiving is about connection, not perfection. One meal won't undo your progress, but stressing about it might. So enjoy your favorites, practice a little portion mindfulness, and remember that balance beats restriction every time.

If you'd like help creating your personalized holiday plan, sign up for a free consultation at HaikuNutrition.net. Together, we'll make this holiday season one that feels good, mind, body, and blood sugar.