What Happens to Your Blood Sugar When You Eat a Full Thanksgiving Dinner?

Thanksgiving dinner is undeniably delicious, but it can also be too much for many people. Consuming large portions of high-carb side dishes and sweets can cause blood sugar levels to spike, especially in people with diabetes and insulin resistance. Understanding what happens to your blood sugar during a traditional holiday meal can help you enjoy the day while staying mindful.

All foods affect your blood sugar, but the extent of their impact depends on factors such as the food’s glycemic index (how quickly it raises your blood sugar), the foods the food is paired with, and individual blood sugar responses.

“Aside from turkey, the most popular dishes at Thanksgiving tend to be those with the highest GI. [glycemic index] And [glycemic load]since they are simple carbohydrates,” said Carolyn Jasik, MD, associate clinical director for care solutions at Verily. Health.

The foods that have the greatest impact on blood sugar are those that are high in carbohydrates and low in fiber and protein, for example:

• Desserts: Pies, cakes, ice creams and cookies
• High-Carb Sides: Mashed potatoes, stuffing, mac and cheese, candied yams, sweet potato casserole and rice dishes
• Sweet drinks: Punch, sweetened alcoholic drinks and sodas
• Breads: Sweet rolls and breads

High-protein, low-carb foods, such as turkey, Brussels sprouts, broccoli, and other non-starchy vegetables, have little impact on blood sugar on their own, as long as they are not topped with sweet sauces or paired with high-carb sides.

“When you eat a hearty Thanksgiving meal, your body immediately goes to work,” said Frank Dumont, MD, an internal medicine physician at Virta Health. Health.

Your body quickly breaks down carbohydrates into glucose, which is then absorbed into the bloodstream. In response to this increase in blood sugar, your pancreas releases insulin, a hormone that helps move glucose from the blood to your cells for immediate energy or to store it as glycogen and fat, helping to lower blood sugar.

“If you’re metabolically healthy, it works extremely well,” Dumont said. “Your body gets the energy it needs and your blood sugar levels stay at a healthy level.” Even if you eat a larger, carb-rich meal, your body can adapt and bring your blood sugar back into a healthy range.

However, if you have a metabolic dysfunction, such as high blood sugar or insulin resistance, it can make it harder for your body. When you have insulin resistance, your body stops responding to insulin, leading to chronically high insulin and blood sugar levels.

“If you have prediabetes or diabetes, even with supplemental insulin, sugar levels begin to rise above normal, which can cause long-term damage to your body and even immediate risk if blood sugar levels rise high enough,” Dumont said.

In a metabolically healthy person, blood sugar begins to rise after your meal begins, usually peaks between 30 and 60 minutes afterward, and returns to normal within 2 hours.

However, research shows that high-GI dishes, like many components of a traditional Thanksgiving dinner, raise blood sugar faster and more sharply than low-GI meals. In other words, the more high GI foods you have on your plate, the more quickly and sharply your blood sugar is likely to rise, especially if you are overweight or have a metabolic disease.

Additionally, in people with diabetes, blood sugar levels do not drop as quickly. Levels tend to stay higher for longer after a meal and can remain elevated even when fasting, as the body has a harder time handling and removing excess glucose.

Although most people can occasionally enjoy indulgent meals without any significant impact on health, it is always best to make healthy choices whenever possible.

• Start by eating foods rich in fiber: Consider starting with a green salad, green beans, or roasted Brussels sprouts. “Eating high-fiber, non-starchy vegetables at the start of a meal can help slow glucose absorption and lower blood sugar spikes,” says Grace Phelan, MS, RD, nutritional support coordinator at Tufts Medical Center. Health.
• Pair carbs with protein, fiber, and healthy fats: “Carbohydrates eaten after protein and fat allow glucose to enter the bloodstream more slowly, with a less steep peak,” Jasik said. For example, try eating turkey with your mashed potatoes or adding nuts to roasted sweet potatoes.
• Watch portion sizes of high-carb sides: It’s best to stick to small portions of high-carb sweets and side dishes, such as stuffing, rolls, mashed potatoes and pies.
• Stay hydrated: “Simply having more fluid in your stomach can help you avoid eating more than you should because of that ravenous, empty stomach feeling,” Dumont said. Enjoy carbohydrate-rich drinks, like cider and sweet cocktails, with a protein-rich meal or appetizer to reduce their impact on blood sugar.
• Take a walk after your meal: Research shows that walking as short as 10 minutes can significantly reduce blood sugar levels.
• Look at the big picture: A holiday meal isn’t going to make or break your health. There’s a lot more to your overall diet than just one Thanksgiving meal. Instead of stressing about one day, focus on long-term habits that truly impact health, like cutting back on added sugars, eating more whole foods, and staying active.