Blood Sugar · food · Health + wellness ·

Tools to Keep Blood Sugar in Check During the Holidays

tools to keep blood sugar in check

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The holidays are a whirlwind of celebration, connection, and of course, indulgence. But with all the sugary treats and carb-heavy meals, it’s easy for blood sugar levels to go haywire. Instead of letting the holiday cheer turn into a blood sugar rollercoaster, why not equip yourself with tools to keep things steady? From cutting-edge technology to smart beverage choices, these tools can help you enjoy every holiday bite while staying balanced and energized.

 

using a CGM

1. Continuous Glucose Monitors: Data at Your Fingertips

Continuous glucose monitors (CGMs) are not just for managing diabetes—they’re a powerful tool for anyone looking to understand and optimize their blood sugar. These small devices track your glucose levels in real time, providing invaluable insights into how your body responds to specific foods, meals, stress, or restless sleep during the busy holiday season.

Using a CGM, you might discover that your traditional holiday breakfast sends your blood sugar soaring, but adding some protein or healthy fats keeps things steadier. You might notice that a brisk walk after dinner makes a world of difference in how your body processes dessert. Our glucose response can be very individualized, so you may also find that foods that help keep your friends and family stable, aren’t the best choice for you.

CGMs are offered via a prescription via services (Tastermonial, Levels Health, NutriSense) or over the counter (Stelo by Dexcom, Lingo and Libre Rio by Abbott).  They are easy to use and provide personalized feedback, helping you identify the best ways to keep your blood sugar stable—without sacrificing your favorite holiday treats.  If you need help getting started with a CGM then check out our previous blogs:

sea berry good idea

2. GOOD IDEA: A Functional Beverage to Help Keep Blood Sugar Steady

Hydration is essential year-round, but during the holidays, your beverage choices can play a pivotal role in managing blood sugar. Surprisingly, approximately 1/3 of our daily sugar intake comes from sugary beverages so reducing our soda and juice consumption can go a long way towards improving our metabolic health.  Not only is GOOD IDEA sugar free, calorie free, and caffeine free, it is also a functional beverage backed by 12 peer reviewed research studies.  GOOD IDEA, a lightly sparkling water is specifically designed to lower post-meal blood sugar spikes by an average of 25%, making it the ultimate holiday party hack.

Here’s how it works: GOOD IDEA contains a blend of amino acids and chromium that helps to more efficiently pull the sugar out of circulation and put it to use in the cell as fuel.  This has been shown in clinical trials to reduce post-meal blood sugar by an average of 25%. Drink 1/3 of a can before your meal or snack and finish the can with your food.

Pro tip: Stock up on GOOD IDEA for your holiday parties and gatherings—it’s a crowd-pleaser that’s as functional as it is festive.

 

3. Blood Sugar Friendly Swaps: Enjoy Without the Spikes

You don’t have to overhaul your holiday menu to keep blood sugar in check. A few food swaps can make a big difference. Consider these:

  • Replace chips and salsa with a meat and cheese tray for added protein and reduced carbs (keep an eye on your salt intake though).
  • Swap out pre-dinner rolls with hummus and veggies to add more fiber and protein to your meal (plus eating veggies before your meal can help stabilize blood sugar)
  • Swap out fried foods with grilled or baked alternatives
  • Sweeten desserts with monk fruit or stevia instead of sugar

Making these subtle adjustments allows you to enjoy the flavors of the season while keeping your blood sugar steady.

 

4. Post-Meal Movement: A Simple but Effective Trick

When it comes to blood sugar management, timing is everything. After a holiday meal, take a 10–15-minute walk instead of heading straight for the couch. Physical activity helps your muscles use glucose from your bloodstream, minimizing post-meal spikes.

Don’t worry—you don’t need to overthink this one. Stroll around the block with family, walk the dog, or even dance to your favorite holiday playlist. Movement is movement!

 

holiday healthy food choices

5. Mindful Eating: Start With Hydration Then Savor Every Bite

The holidays are about more than food—they’re about connection. Mindful eating helps you slow down, savor each bite, and avoid overeating. Since our body can incorrectly register thirst for hunger, if you start to feel hungry grab a drink first.  If you still feel hungry after then head for some food and eat mindfully. It’s as simple as putting down your fork between bites and tuning in to your body’s hunger and fullness cues.  Use the time between bites to enjoy the company of those around you.

Mindful eating isn’t just good for your waistline; it also reduces the chances of overeating foods that might send your blood sugar soaring.

 

Why Balance Matters During the Holidays

While it’s tempting to throw caution to the wind during the holidays, keeping your blood sugar steady has benefits that go beyond the numbers. Stable blood sugar means stable energy levels (as opposed to feeling sleepy after eating), better moods, and fewer cravings, so you can fully enjoy the season without the highs and lows. Plus, it sets you up for success heading into the New Year.

With tools like continuous glucose monitors, GOOD IDEA, and a few strategic tweaks, you can enjoy the festivities without the dreaded sugar crash or the post-meal sluggishness.

 

 

 

Author: Dr. Colleen Gulick, Ph.D. (ExPhys), MS (ExPhys), BS (BioE), EIT (ME), CSCS

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