The Secret to Holiday Energy? Blood Sugar Balance.
Balancing Blood Sugars Through the Holidays.
The holiday season brings warmth, connection, and plenty of delicious meals, but it can also come with big swings in energy, digestion, and mood when blood sugar takes a hit. The goal isn’t to restrict yourself during a time meant for joy. Instead, a few simple habits can help you enjoy your favourite seasonal foods without the blood sugar crash that often follows.
Here are 5 simple, evidence-informed strategies to keep your blood sugar steady throughout the holidays:
1. Pace yourself.
Pacing yourself at meals is one of the simplest ways to improve glucose regulation. Eating slowly, chewing thoroughly, and enjoying your meal supports better digestive signalling, which helps prevent overeating and reduces the post-meal spike that comes from eating too quickly.
2. Balance your plate.
You can enjoy your holiday favourites—just pair them with foods that help blunt glucose spikes. Pair your food with a hearty source of protein and fibre through low-glycemic carbs and non-starchy veggies. Examples to keep an eye out for:
Low-glycemic carbohydrates: whole grains (barley, quinoa, bulgur, steel-cut oats), legumes (lentils, chickpeas, black beans), and temperate fruits (apples, berries, pears).
Non-starchy vegetables: broccoli, cauliflower, cabbage, spinach, kale, green beans, peppers, zucchini, and leafy greens.
This combination helps improve satiety and flatten your post-meal glucose curve, leaving you with more stable energy, less bloat, and fewer cravings later in the day.
3. Move gently after meals.
Go for a winter walk to help digest your food and keep your post-meal glucose spikes low. Movement after meals increases muscle glucose uptake, helping to lower your blood sugar after meals. Even brief bouts of 5–15 minutes of light activity can be helpful!
4. Sweets in moderation and at the end of the meal.
Order of food matters. By eating protein, fibre, and healthy fats before sugar-heavy foods, you slow gastric emptying and the absorption of glucose. Having dessert at the end of the meal—not as a standalone snack—creates a gentler rise in blood sugar and helps prevent the rapid spike-and-crash cycle.
5. Perspective matters.
Most importantly—enjoy your food and your loved ones. Remember that one night’s meal will not dismantle your health goals. Give yourself permission to be present, enjoy your food, and connect with the people you love.
Want support staying balanced through the holidays (and beyond)?
If you’re looking to improve your digestion, energy, blood sugar, or overall wellbeing this season, we’re here to help. We’ll build strategies that fit your life—not just for the holiday season, but for the year ahead.