Turkey, sides, pie… yes! 🍂 But if you’re also thinking about your long-term health, including keeping diabetes at bay, then this one’s for you. Because, as Dr. Bitner of true. Women’s Health reminds us, November isn’t just about gratitude—it’s also Diabetes Awareness Month. Here are some tips to keep your blood sugar in check over Thanksgiving.
Know the Stakes
Here’s what you need to know: around 98 million Americans have prediabetes, and most of them don’t know it. That means your blood sugar is higher than it should be—but you haven’t crossed into full type 2 diabetes yet. When blood sugar stays high long-term, it can damage tissue, speed up aging, and raise your risk of serious conditions like heart attack, heart failure, and even dementia.
So yes—while you’re eyeing that second helping of mashed potatoes, consider the long game: your health and vitality.
Start With What You Want
Dr. B’s first tip: decide what you want. That might seem simple, but it’s powerful. Fatigue, sugar cravings, unexplained weight gain, and needing medication down the line—those are signs your body is giving you cues. So ask yourself: Do I want to feel energetic? Do I want to reduce my diabetes risk? Do I want to age with strength and vitality? When you’re clear on your “why,” the “how” becomes easier.
Know Your Risk
Next up: get honest with your risk profile. Thanksgiving can be a great time to ask your family about their health history. Dr. Bitner lists these as key red flags:
- Does our family history of diabetes or prediabetes?
- Did your mother have diabetes during pregnancy?
- Did you have diabetes while you were pregnant?
- Do you have untreated menopause?
- Do you have consistent sleep issues?
- Do you have a sedentary lifestyle & diet high in sugar and processed foods?
If more than one of these applies to you, consider yourself on heightened alert. But the good news? You can proactively address it.
Check Where You Are
She also breaks down how to check whether your body is giving you signals now:
- Do you feel intense sugar cravings or persistent hunger? Fatigue?
- Is your waist circumference (just above your hip bones) over 35 inches?
- Have you had blood work done, including fasting blood sugar and A1C? (prediabetes = 5.6-6.3; diabetes > 6.3)
- Or even better—using a continuous glucose monitor to see how your blood sugar behaves after eating.
This step is about awareness—knowing your starting point. Because what you can’t measure, you can’t manage.
Your Thanksgiving Game Plan
Ok—now we’re in turkey mode. How do you show up to the holiday without sabotaging your goals? Here’s the blueprint:
- Start your meal with protein (turkey, ham). Then move into low-fiber carbs (stuffing, mashed potatoes). Then top it off with fiber-rich choices (sweet potatoes, broccoli, peas).
- Move daily with the goal of fat loss and muscle mass. (More muscle helps your body handle sugar better.)
- Maintain good body composition: body fat under ~35 %, muscle mass over ~24 %.
- And get enough quality sleep. Yes, holidays can upend your schedule—but prioritize recovery.
Why It Matters for Women
As we speak to the women’s health audience, you are juggling so much—career, family, hormone shifts (hello, menopause!), social demands—and yet your health has to remain your foundation. Untreated menopause is listed above as a risk factor. That means the hormonal shifts you’re going through make this even more important. Choosing to protect your metabolic health now isn’t just about avoiding diabetes—it’s about protecting your brain, your cardiovascular system, and your entire future self.
Reality Check: It’s Not About Perfection
Let’s be honest: this isn’t about zero dessert or eating kale for every meal. You’re allowed to enjoy the feast. But what you choose before, during, and after the feast counts. You’re setting up your body to respond well. That turkey? Your ally. The carbs? Ok—but make them work for you with fiber. The sleep? Non-negotiable. Movement? Non-negotiable.
Those little decisions build up—so you’re not just surviving the holidays, you’re thriving into the next year.
Your Next Steps
- Call your doctor to schedule your blood work (fasting glucose + A1C) if you haven’t in the past year.
- Choose one habit to improve this week: maybe it’s “protein first at each meal” or “bed by 10:30 pm”.
- Over Thanksgiving weekend, try this plate plan: Protein → Low-fiber carbs → Fiber.
- Move for 20–30 minutes every day (holiday walks are perfect!).
- Forget the to-do and focus on Ta-Da! Journal one sentence every evening: “Today I did this habit to support my future self.”
Because Here’s the Truth
You are worth the energy. You are worth the strength. You are worth the vitality. When you take steps toward preventing diabetes—not for fear, but for empowerment—you’re investing in every version of yourself: today, tomorrow, and beyond.
This holiday season, let’s feast—but let’s feast smart. Let’s fuel our bodies, move with joy, rest with intention. Because you are the reason someone is thankful this season.