Written by Diana Licalzi, MS, RD, CDCES

1. Prioritize a Good Night’s Sleep

Don’t underestimate the power of sleep. Quality rest plays a crucial role in regulating insulin sensitivity, the hormone responsible for helping your cells absorb glucose. Studies show that even one night of poor sleep can impair your body’s ability to manage blood sugar levels the next day.

To optimize your blood sugar management, aim for 7-9 hours of uninterrupted sleep the night before Thanksgiving. Create a bedtime routine that promotes relaxation, such as reading a book, practicing deep breathing, or limiting screen time in the evening. A well-rested body is better equipped to handle the day ahead.

2. Kick Off The Day With Movement

Starting Thanksgiving morning with exercise can set the tone for better blood sugar management throughout the day. Whether you prefer a brisk walk, going for a run, an exercise class, or resistance training, physical activity increases your body’s insulin sensitivity throughout the day, making it easier for your cells to use glucose for energy.

You don’t need a long or intense workout to reap the benefits—even just 20-30 minutes can make a difference. Plus, exercising early in the day boosts your mood and energy levels, helping you feel your best as you celebrate with family and friends.

3.  Hydrate Throughout the Day

Staying hydrated is a simple but often overlooked strategy for managing blood sugar. Drinking water helps your body flush out excess glucose through urine and supports overall blood sugar control.

Make it a habit to sip water throughout the day, especially before and during your Thanksgiving meal. You can also include herbal teas or flavored water with lemon or cucumber for variety. Avoid sugary drinks and limit alcohol, as they can cause blood sugar spikes and dehydration.

4.  Incorporate Apple Cider Vinegar

Apple cider vinegar (ACV) has been gaining attention for its potential blood sugar benefits. When diluted in water and consumed before meals, ACV can slow down the digestion of carbohydrates, reducing the likelihood of post-meal blood sugar spikes.

To give this hack a try, mix 1-2 tablespoons of ACV with a glass of water and drink it about 15-20 minutes before your Thanksgiving meal. This simple habit could provide an extra layer of blood sugar control, especially when paired with other strategies like balanced eating and post-meal activity.

5. Start Your Meal with Veggies

Fiber is your secret weapon for managing blood sugar. Starting your meal with a fiber-rich salad or a serving of non-starchy vegetables (think leafy greens, broccoli, or Brussels sprouts) can slow the absorption of carbs from the rest of your meal.

Fiber not only helps to stabilize blood sugar but also keeps you feeling fuller longer, which may reduce the temptation to overindulge. Plus, veggie-based starters are a great way to sneak in extra nutrients before diving into the main course.

6. Build a Balanced Plate

When it comes to Thanksgiving dinner, balance is key. A well-balanced plate should include:

• Non-starchy vegetables: Green beans, roasted carrots, or cauliflower for fiber and nutrients
• Protein: Turkey, tofu, beans, etc. to help stabilize blood sugar and keep you full
• Moderate carbs: A smaller portion of mashed potatoes, stuffing, or sweet potatoes

This combination ensures you’re getting a variety of nutrients while avoiding drastic blood sugar spikes. Try to fill half your plate with non-starchy veggies, a quarter with protein, and the remaining quarter with carbs.

7. Enjoy Dessert Mindfully

Thanksgiving wouldn’t be complete without dessert, and you don’t have to skip it altogether. The key is portion control. Choose a small slice of your favorite pie or a few bites of another sweet treat, and savor it slowly. Remember, it’s not about deprivation—it’s about enjoying in moderation.

8. Take a Post-Meal Walk

One of the simplest yet most effective hacks for managing blood sugar is taking a walk after your meal. Walking helps activate your muscles, which in turn use glucose from your bloodstream for energy. This can help prevent post-meal blood sugar spikes and improve digestion.

A 15-20 minute walk around the neighborhood or even around your house can make a noticeable difference. Plus, it’s a great opportunity to spend quality time with family, catch up on conversations, or simply enjoy the crisp autumn air.

Managing type 2 diabetes doesn’t mean you have to miss out on the joy of Thanksgiving. With these simple hacks, you can enjoy the holiday feast while staying in control of your blood sugar. Remember, it’s all about balance and making mindful choices that support your health.

By prioritizing sleep, starting your day with movement, and making thoughtful food choices, you’ll set yourself up for a Thanksgiving that’s both satisfying and diabetes-friendly. And don’t forget—small habits like sipping ACV or taking a post-meal walk can add up to big benefits. This Thanksgiving, you can celebrate fully, knowing you’re taking steps to support your health and well-being. Here’s to a holiday filled with gratitude, delicious food, and balanced blood sugar!