healthy Thanksgiving foods: 5 ‘unhealthy’ Thanksgiving foods that expert says surprisingly help control blood sugar
1. Brussels sprouts with bacon
Many people think that Brussels sprouts with bacon are off-limits, but experts say bacon fat helps your body absorb the vitamins in the sprouts. Bacon can also make food taste better and encourage people who normally avoid vegetables to eat them. Brussels sprouts are full of fiber, which slows the rate at which glucose (sugar) enters your blood. As noted in the EatingWell report, “Brussels sprouts are a fiber powerhouse that helps slow the release of glucose from eating,” says Jess DeGore, RD, LDN, CDCES.
One cup of cooked Brussels sprouts has 6 grams of fiber, which helps balance blood sugar. DeGore also says roasting them brings out the natural sweetness; no need for extra sugar.
2. Cranberry sauce or relish
All cranberries contain fiber and polyphenols that are good for blood sugar. “Whole cranberries contain blood sugar-friendly fiber and polyphenols,” says Lorena Drago, MS, RDN, CDCES. As EatingWell notes, cranberries also contain antioxidants, vitamins C, E, K, and minerals like potassium and magnesium that support healthy blood pressure. Research shows that cranberry consumption may protect against insulin resistance; This means it helps your body use insulin better.
But skip the canned cranberry sauce; Just one small slice has 18 grams of sugar and 23 grams of carbohydrates. Instead, make homemade dressing with fresh cranberries, oranges, orange zest, and some low- or no-calorie sweetener, says Drago.
3. Stuffing
The filling is usually made with white bread, but experts say whole grain bread is a much better choice for blood sugar. You can also mix mushrooms, celery, onions and carrots. They add fiber, vitamins and antioxidants. Don’t worry too much about carbohydrates; Whole grains are good carbohydrates. Research shows they can lower blood sugar, insulin, and A1C levels.
4. Roasted sweet potatoes
Many people avoid sweet potatoes because they think they contain too much starch. But sweet potatoes are full of fiber and beta-carotene, which help keep blood sugar stable. The American Diabetes Association says they can be part of a healthy diet. Cook these correctly; Skip casseroles with marshmallows and sugar. Instead, fry them with olive oil for a delicious and healthy choice.
5. Pumpkin pie
Pumpkin pie lovers, the good news is that it contains fewer carbs than pecan pie. “Pumpkin pie has fewer carbs than other holiday pies, like pecan pie,” says Drago. One small slice (2.7 oz) contains 27 grams of carbohydrates and 18 grams of sugar. The same size pecan pie contains 37 grams of carbohydrates and 23 grams of sugar.
Pumpkin pie also provides vitamin A, which helps control blood sugar. But slice size matters; a large slice (5.4 ounces) has twice the carbs and sugar. So eat a small piece. For better balance, DeGore says to eat it with whipped cream or nuts to slow the digestion of sugar.
Other Thanksgiving tips for healthy blood sugar
- Eat regularly; Don’t skip breakfast or lunch. A meal rich in protein and fiber will keep you full and help prevent overeating later.
- Balance your plate; Combine protein, complex carbohydrates, and healthy fats like turkey, whole grains, vegetables, fruits, olives, and nuts.
- Watch your portions; Start small and only take a few seconds if you’re still hungry.
- Stay hydrated; Drink lemon/orange water or mineral water. It helps you feel full and prevents thirst from being confused with hunger.
- Get active after a meal: Go for a short walk with your family after a meal to help lower blood sugar.
FAQ
Q1. What Thanksgiving foods can help control blood sugar?
Foods like Brussels sprouts with bacon, cranberry relish, whole-grain stuffing, roasted sweet potatoes, and pumpkin pie can help manage blood sugar when prepared in a healthy way.
Q2. Is pumpkin pie good for people watching their blood sugar?
Yes, pumpkin pie contains fewer carbohydrates and provides vitamin A than pecan pie, but it’s best to eat a small slice to keep sugar levels steady.
