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Festive Food Swaps for Type 2 Diabetes: Enjoy the Season With Confidence

Diabetes Care|Dec. 09, 2025

The festive season is a time for joy, connection and, of course, food. But for many people living with Type 2 diabetes, it can also bring stress and uncertainty. New research from Abbott reveals that almost half (44%) of those with Type 2 diabetes dread Christmas gatherings, and nearly one in two (48%) even bring their own food to help them stay in control. Despite 64% of the general public in Britain knowing someone with diabetes, the same proportion admit they don’t really understand the condition - leading to common misconceptions like believing carbs or sugar must be completely off-limits.

The good news? With a few simple swaps and mindful choices, festive meals can be both delicious and diabetes-friendly.

Award-winning dietitian Azmina Govindji shares Five Festive Food Swaps and her top tips to help you enjoy the season without sacrificing flavour or fun.

Azmina says: “Parties are about pleasure, connection, and delicious food. The secret is that feeling satisfied isn’t about eating less, it’s about deliberately choosing foods that truly hit the spot. These swaps can help lower the rise in blood glucose compared to the original, but remember that your whole meal matters.”

  1. Slower Sauce. Swap out traditional bread sauce for nutty parsley sauce. Jazz up your plate by adding some ground almonds and freshly chopped parsley to bread sauce. Nuts release energy slowly and including them in the sauce helps prevent sharp rises in your blood glucose. And you get the added bonus of more fibre and protein! Be mindful of the other accompaniments so your entire meal is working towards steady blood glucose levels.
  2. Sweetness without the sugar rush. Ditch store-bought cranberry sauce and conjure up this festive berry treat. Simply mash winter berries in a dash of orange juice, alongside a cinnamon stick, one diced pear and a splash of water. No need to add sugar as the softened pear brings in natural sweetness. Every small change that cuts added sugar and brings fibre contributes to making your meal better for your blood glucose, so the more simple swaps you make, the better your meal will be overall.
  3. Carb makeover. Roast potatoes with a soft centre tend to raise glucose levels more rapidly than new potatoes. Be more mindful by choosing new potatoes in their skins. To add to the taste, toss them in a generous sprinkling of dried rosemary, as much garlic as you dare, a good scattering of pumpkin seeds and a touch of sea salt. They work a dream in the air fryer. The part of your plate that contains carbohydrates has the biggest effect on your blood glucose, so choosing this component well and keeping an eye on portion size can improve the glycaemic impact of your meal.
  4. Upgrade your Stuffing. Swap out the white bread stuffing and elevate your plate with this bean and herb tray stuffing. Mash a can of drained mixed beans with a chopped celery stick, half a teaspoon of crushed garlic, a hearty sprinkling of dried sage and a diced red onion. Season lightly and drizzle with lemon juice and olive oil. Press into a tray and roast until firm at the edges. The beans have a lower glycaemic index than traditional white breadcrumbs and the celery and onion bring a light crunch that lifts the whole stuffing. This is an incredibly good swap – keep an eye on the other components of your meal too, so your whole plate has a favourable effect on your blood glucose.
  5. Switch to Spice. It’s easy to forget the effect drinks have on your glucose levels when you’re partying, but sugar in liquid form can make your blood glucose rise sharply. Forget the sweetened mulled wine or sugar-rich fizzy drinks and instead opt for a warming citrus spiced tea. Infuse fresh orange slices in hot water with a few cloves and a sprinkling of cinnamon. The familiar festive flavours we all love but without the sugar rush!

As well as festive swaps, there are simple habits that can make a big difference to your glucose levels throughout the season. Here are Azmina’s practical glucose-friendly festive tips to help you feel confident during the festive season and enjoy every celebration without stress.

  1. Plan Ahead
    If you’re worried about what food will be served at a gathering, think it through ahead of time. Visualise how you’ll build your plate by filling half with non-starchy vegetables, like broccoli, cauliflower or leafy greens. This will help slow down the rise in glucose levels. Visiting family or friends? Offer to bring a dish that works well for you, so there’s a glucose-friendly option everyone can share.
  2. Start with a Glucose-Stabilising Breakfast
    A balanced, satisfying breakfast prevents mindless pre-lunch snacking and sets a positive tone for the day. Try porridge with fresh berries, sliced banana, chopped nuts and a sprinkling of cinnamon. This combination of slow-release carbohydrates, protein and healthy fats helps maintain steady glucose levels until your next meal.
  3. Be Portion-Smart, Not Restrictive
    Use the “half plate model” as your guide: fill half your plate with non-starchy vegetables or salad (like roasted Brussels sprouts or mixed greens), a quarter with protein (such as turkey) and a quarter with carbohydrate-based foods (like potatoes or a bean and herb stuffing). Fibre-rich foods like beans, nuts and wholegrains keep you fuller for longer and help stabilise glucose levels.
  4. Make Smart Festive Swaps Everyone Will Enjoy
    Small, flavourful tweaks can keep meals delicious while minimising glucose spikes. Choose lower-glycaemic options that give you fibre, such as new potatoes in their skins, healthy fats like chopped nuts added to bread sauce, and lean protein such as turkey breast without the skin. This tasty trio helps slow sugar release.
  5. Move After Meals
    A short, gentle walk after eating—even just ten minutes—can help stabilise glucose levels and aid digestion. A family walk or dancing after dinner can make all the difference to your glucose readings.
  6. Use Tech to Stay Informed
    Diabetes technology like Abbott’s FreeStyle Libre 2 system can give you real-time insights into how your body responds to different foods and festive treats. By checking your glucose trends before and after meals, you can identify which foods and portion sizes work best for your body.
  7. Focus on Enjoyment and Balance, Not Perfection
    The festive season is ultimately about connection and joy—and that includes food. Give yourself permission to enjoy festive traditions in moderation and use your glucose data to make informed adjustments rather than feeling restricted. Occasional higher readings are part of life with diabetes; it’s your overall patterns that matter most.

Living with Type 2 diabetes doesn’t mean missing out on festive traditions - it’s about balance, not restriction.

By planning ahead, making smart swaps and using tools like continuous glucose monitoring, you can feel confident and included at every celebration.

After all, the holidays are about connection and pleasure - and that includes enjoying the wonderful joys of food.

Disclaimer: The information provided is not intended to be used for medical diagnosis or treatment. Please consult your healthcare professional about your diabetes management. Individual symptoms, situations and circumstances may vary.

 

 

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