By Sherif Yacoub, MD
Dr. Sherif Yacoub, Roper St. Francis Physician Partners Endocrinology
The holiday season is meant to be joyful, a time for faith, family, food and celebration. But for people living with diabetes, it can also bring unique challenges. Between office parties, travel and endless trays of sweets, maintaining blood sugar control takes planning and mindfulness.
The good news is that you can enjoy the season without feeling deprived. With a few smart strategies, you can keep your glucose steady and still savor your favorite traditions.
Be intentional about food and sweets
Having diabetes doesn’t mean you can never enjoy dessert again. It just means you need a plan. If you know you’ll be surrounded by tempting foods, eat a healthy, low-carbohydrate snack before you arrive at the gathering or party. Foods like unsalted nuts, Greek yogurt, cottage cheese, grilled chicken or raw vegetables will help you feel satisfied and make it easier to make mindful choices later.
Before the meal, decide on one treat you’ll enjoy – maybe a slice of pie or a scoop of mashed potatoes – and stick to that single indulgence. If you choose mashed potatoes, skip the bread. If you opt for dessert, skip the starchy sides. Fill the rest of your plate with lean protein such as turkey or chicken and plenty of green vegetables.
The next day, get right back to your healthy eating routine. Avoid keeping leftover sweets in the house. Out of sight, out of mind. A few consecutive days of sugary foods can make it harder to regain control of your nutrition plan, so treat each holiday event as a one-day celebration, not a weeklong feast.
Enjoy alcohol responsibly
Alcohol adds another layer of complexity for people with diabetes. It can lower your inhibitions, making you more likely to overeat or choose high-carbohydrate foods. Some alcoholic beverages, especially cocktails, sweet wines and beer, can contain significant amounts of sugar.
A simple guideline: limit yourself to two drinks per day for men and one drink per day for women. A single drink equals 12 ounces of beer, 5 ounces of wine or 1 ounce of liquor. Always drink with food to help stabilize your blood sugar, and alternate alcoholic beverages with water or seltzer to stay hydrated.
Plan ahead for travel
If your holidays involve traveling, preparation is key. Pack extra medication in case of delays. Keep your diabetes supplies, including insulin or injectables, in your carry-on luggage — never in checked bags, where extreme temperatures or lost luggage could create problems. Store injectable medications in an insulated container or ice pack.
If you use an insulin pump, alert the TSA agent before screening. Your pump can be damaged if it goes through a metal detector or full-body scanner. Taking a few minutes to communicate with security staff can help prevent travel-related issues and keep your routine consistent.
Get back on track with grace
No one manages diabetes perfectly, especially during the holidays. If your numbers run high for a few days or you overindulge at a party, don’t let guilt or frustration set in. It’s never too late to reset. Return to healthy eating, resume your medications as prescribed and reach out to your healthcare team if you need support.
Regular follow-up visits with your doctor are an important part of diabetes management, particularly after the holidays when schedules and habits can change. Your care team can review your glucose trends, adjust medications if needed and help you regain balance quickly.
Focus on what truly matters
The holidays aren’t just about food. Be deliberate about living out your faith. They’re about connection. Prioritize time with loved ones, gratitude and self-care. Go for a walk after dinner, volunteer or simply take a few quiet moments to reflect. Staying active and managing stress will help your blood sugar and your overall well-being.
The bottom line: with a little planning and self-compassion, you can fully enjoy the holiday season while keeping your diabetes under control. Make thoughtful food choices, drink responsibly, prepare for travel and remember that progress matters more than perfection.
Learn how to personalize your holiday wellness plan — speak with your doctor or talk to one of our endocrinologists for guidance tailored to you.