I know that holidays can seem overwhelming, but a prediabetes-friendly Thanksgiving is within reach! And it’s not about cutting everything out! But I know that feeling is natural.
Do you feel like tons of the foods that you feel are off limits to you?
Or is your Thanksgiving meal such an overstimulating environment that make you want to dive face first into the pumpkin pie?
And are you over there wondering how many rolls you can sneak in without your A1c jumping through the roof?
How about instead of trying to sneak in extras or eating your weight in dessert, we focus on making a few swaps in your typical family recipes to help them be a bit more balanced? This can help you reach a more prediabetes-friendly thanksgiving without too much stress!
Add More Non-Starchy Vegetables for a Prediabetes-Friendly Thanksgiving
This first swap is hopefully an easy one for you! Add more non-starchy vegetables on that table! You can start with snack options, like fresh vegetables with a variety of dips. Try mini bell peppers with hummus, snap peas with a garlicky Greek yogurt dip, or carrots with a veggie cream cheese spread. You can also provide crackers or mini bread slices to go along with the dips to accommodate other guests, but this gives you the opportunity to fill up on more vegetables before the meal actually starts!
Ahem … see those carrots in this picture? The coupon code for my black Friday sale is CARROTS and it will earn you 10% off on my Snack Guide, What to Eat to Manage Glucose and Cholesterol at the Same Time, or the Beat Prediabetes Resource Library! So if you’ve been eyeing one of those … make sure to check out by 11:59 PM ET on Sunday, November 30, 2025!
The next way you can add more non-starchy vegetables for a prediabetes-friendly Thanksgiving meal is to add them right into your dishes! Add extra onions, celery, and mushrooms to your stuffing. Or maybe some shredded zucchini in your green bean casserole. What do you think about a hybrid mashed potato and mashed cauliflower? There are endless options here!
The best part about adding more non-starchy vegetables is that most can be prepped ahead so it’s easy to add them when you’re in cooking mode!
Swap in Whole Grains
Adding more whole grains is hopefully something you’ve been working on, but this is a great place to showcase the fantastically nutty flavors you’ve been enjoying! More whole grains means you get more fiber. More fiber means you’ll feel more satisfied for longer after your meal and your glucose is going to increase at a slower rate!
What are some ways to add more whole grains?
- Set out whole wheat crackers as part of your pre-meal snacking station
- Use whole wheat bread in your stuffing/dressing
- Try whole grain rolls as a side
- Choose whole grain pasta for pasta salads or macaroni and cheese
- Try an oatmeal-nut crust for your pumpkin pie
Any grains that are on your table likely could be swapped for a whole grain option!
Utilize More Heart-Healthy Oils
I know, I know. Butter isn’t a carbohydrate. But guess what? That saturated fat still impacts your glucose levels in the long run! How? Increased saturated fat intake is associated with worsening insulin resistance over time. So swapping out the saturated fats and replacing them with unsaturated fats can really help! If you want to dive into this subject and learn how to manage glucose and cholesterol at the same time with a ton of awesome food ideas, check out my guide on the subject!
When it comes to making a prediabetes-friendly Thanksgiving meal, consider:
- Switching vegetables normally cooked in butter to roasted with oil
- Using olive oil instead of butter in your mashed potatoes (people can still add butter at the table if they wish!)
- Create a roasted garlic oil for dipping your rolls or drizzling on whatever you put on your plate
Use Fruit for Dessert to Make a Prediabetes-Friendly Thanksgiving
What a sweet subject to end on! Dessert is always on the scary list, isn’t it? But guess what? It’s part of life and it’s important to learn how to accept that! In the case of Thanksgiving, dessert needs to be something you think about before you head to the table.
Dessert is going to contain a carbohydrate. It is. So if you want something from the sweet treats table, consider making a less starchy main meal plate to “make a little room” for sweetness. You can essentially use the dessert as your main carbohydrate choice for the meal and create balance without feeling deprived!
Are you in charge of the desserts or can you bring one along? Consider focusing on fruit-focused options to help provide even more fiber to your day! What are some great, festive options?
- Homemade unsweetened applesauce with cinnamon
- Cranberry orange oatmeal muffins with less sugar
- Tofu chocolate mousse with fresh raspberries
- Baked spiced pears with vanilla maple Greek yogurt (from my November newsletter!)
Hopefully You’re Feeling Inspired!
These tips can help you create a more balanced meal without feeling like you have to give up everything on your Thanksgiving table!
Which of these tips do you feel will be the most practical for helping you meet your goals this week? Share in the comments below!