Enjoying a home-cooked meal with family and friends is always a treat, especially during the holidays. However, it can leave us feeling weighed down and sluggish afterwards, and impact our blood sugar levels. Fortunately, there are a few simple tactics to help balance your blood sugar, especially during these holiday feasts.
#1 – Stabilize Your Blood Sugar With Food Sequencing
First, let’s focus on food order and why it’s so important.
We can approach our meal with a strategic game plan to help stabilize glucose levels and mitigate overeating (which often leads to that post-meal crash).
By utilizing “food sequencing,” which involves eating fiber-rich vegetables, proteins, and carbs in that particular order, we slow digestion and reduce the chance of quick glucose spikes.
Furthermore, studies show that when we eat fiber-rich foods like a salad before a main course or sugary drink, it helps to balance our blood sugar.
Here’s how to do it:
🥗 Start with greens
Before digging into the turkey or potatoes, enjoy a starter salad or the yummy, healthier green bean casserole dish below.
🍗 Add protein
Subsequently… turkey time! Get that boost of protein from the turkey, focusing on the lean, white meat.
This not only slows digestion but also curbs cravings later on, leaving you feeling satiated for longer.
🍰 Save carbohydrate-dense options for last
At last, it’s time to dig into those mashed potatoes, sweet potato casserole, or pumpkin pie!
By saving these options for the grand finale, you can savor those oh-so-tempting dishes and treats without overwhelming your digestive system.
When eating in this order, you give your body time to release insulin gradually over time, keeping blood sugar in check. Pretty cool, right?
#2 – Postprandial Walking to Balance Blood Sugar
Taking it a “step” further, let’s talk about postprandial walking (aka walking after a meal).
Studies have shown that 30 minutes of brisk walking after a meal can significantly reduce our post-meal glycemic response.
This is a fun option to do with family members to get outside and soak in the fresh, cool air.
#3 – Strategic Supplements to Support Blood Sugar and Gut Health
Our HKHM Plantadophilus is a gentle, single-strain probiotic that nourishes the gut microbiome and supports regular digestion and blood sugar control.
If you’re prone to eating richer foods during the holidays (who isn’t?) I recommend adding HKHM Digestive Enzymes as well to break down food more effectively and reduce potential blood sugar spikes.
Overall, both of these supplements lay the foundation for optimal health during the holidays and beyond.
Healthy Spin on a Thanksgiving Classic Side Dish
Who doesn’t love green bean casserole? This year, try swapping the can of French-fried onions and condensed cream of mushroom soup for some fresher options.
A fresh, healthy side that’s easy to make? Incredible!
Ingredients:
1 lb fresh green beans, ends trimmed
2 tbsp olive oil or avocado oil
2 cloves garlic, minced
1/3 cup sliced almonds
1/2 lemon, juiced
Sea salt and pepper, to taste
Fresh thyme (optional)
Instructions:
Steam or blanch green beans for about 4-5 minutes until they’re vibrant green and tender-crisp.
Drain and set aside.
In a large skillet, heat the olive oil or avocado oil over medium heat.
Add minced garlic and sauté until fragrant, about 1 minute.
Add the steamed green beans to the skillet, tossing to coat in the garlic oil.
Season with sea salt and pepper.
Add the sliced almonds and cook for an additional 2-3 minutes, stirring gently until the almonds are golden and toasted.
Remove from heat, squeeze fresh lemon juice over the beans, and garnish with fresh thyme if desired.
Serve warm as a simple, fresh side.
References
1. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745.
2. Shukla AP, Karan A, Hootman KC, Graves M, Steller I, Abel B, Giannita A, Tils J, Hayashi L, O’Connor M, et al. A Randomized Controlled Pilot Study of the Food Order Behavioral Intervention in Prediabetes. Nutrients. 2023; 15(20):4452. https://doi.org/10.3390/nu15204452
3. Mishra S, McLaughlin A, Monro J. Food Order and Timing Effects on Glycaemic and Satiety Responses to Partial Fruit-for-Cereal Carbohydrate Exchange: A Randomized Cross-Over Human Intervention Study. Nutrients. 2023; 15(14):3269. https://doi.org/10.3390/nu15143269
4. Bellini A, Nicolò A, Bazzucchi I, Sacchetti M. The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics. Nutrients. 2022 Mar 4;14(5):1080. doi: 10.3390/nu14051080. PMID: 35268055; PMCID: PMC8912639.
5. Jonkers D, Stockbrügger R. Probiotics and Inflammatory Bowel Disease. Journal of the Royal Society of Medicine. 2003;96(4):167-171. doi:10.1177/014107680309600403
6. Roxas, Mario. “The Role of Enzyme Supplementation in Digestive Disorders.” Alternative Medicine Review: A Journal of Clinical Therapeutic 13, no. 4 (December 2008): 307–14.
