How to Have Your Bread & Eat It Too (at the Thanksgiving Table!)

By Kristin Neusel, MS, RD, LD, CDCES

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November is a great reminder that blood sugar management isn’t just about restriction like a lot of folks think. It’s about which carbs, how many, and what exactly they’re paired with too! This is a great month to revisit the basics. Think of it like a reset which we all need.

Chatting about fiber, resistant starch, and different carb types can be a good refresher. Talking also about little tips such as protein and fat pairing with carbs to help blunt the blood glucose spikes and portion sizes. We dietitians know that small, sustainable swaps help to stick a lot better than a total overhaul- especially heading into the busiest season of the year!

Thanksgiving doesn’t have to mean restriction! A few practical ideas:

• Start with protein and fiber first. There’s lots of research showing how eating protein first can help manage blood sugars. Encouraging clients to load their plates with turkey and veggies before the rolls and stuffing can be helpful. Eating protein and fiber ahead of the more refined carbs on the table can help blunt the overall glycemic impact of the meal (1).
• Easy swaps. I love sharing new products with clients so they don’t feel deprived! Swapping a standard dinner roll for one with fiber and resistant starch like Hero Hawaiian Rolls allows clients to still have that classic Thanksgiving bread moment without hitting blood sugar the same way a refined roll would.
• Don't skip meals to "save room." I’m sure other dietitians can agree that they’ve had many clients “save up” for their big Thanksgiving meal, even carbs if they’re carb counting! This is not a good idea. Arriving to a meal or gathering when you’re starving can lead to folks eating faster and a much bigger portion than usual, which can unfortunately lead to a bigger blood sugar swing. Ensuring folks have a normal day of eating leading up to the big meal can actually support better control at dinner.

Related Posts:

• How Protein & Fiber Keep You Feeling Full
• The Resistant Starch Secret: How to Stay Full Around the Holidays
• Bread, Fiber, & Blood Sugar: What Dietitians Want You to Know
• The Right Way to Increase Your Fiber Intake
• Myth Busters: Fiber

References:

1. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445.