It’s the holiday season, so you know what that means: big meals and an abundance of sweet treats. It’s something we all look forward to, but it may be wise to keep your sugar intake and how it can make you feel in the back of your mind. Let’s go through what blood sugar is, how it works, and why it’s a hot topic around the holidays.

What is blood sugar and how does it work? 

Blood sugar refers to the concentration of glucose (sugar) in your bloodstream. The “normal” fasting range (when you haven’t eaten and digestion is complete) for blood glucose, according to the World Health Organization, is between 70 mg/dL and 100 mg/dL for healthy individuals without diabetes, but this can vary. 

When you eat a meal, your food is digested and broken down into various nutrients, with some of it being broken down into glucose. It then enters your bloodstream, and your blood sugar levels rise. Your blood sugar level is the highest 30 to 90 minutes after you eat, and this is known as the postprandial state. The pancreas then detects the rise in blood sugar levels and responds by releasing insulin, a hormone that helps maintain normal blood sugar levels by helping glucose enter into cells. Once inside cells, glucose can be used for energy, stored in the form of glycogen, or transformed into fat for long term energy storage. 

How types and quantity of food affects your blood sugar 

With the holidays come big meals and desserts and sugary goodies galore. The type of foods and drinks that you consume can affect your blood sugar and how quickly your levels increase and decrease after eating. Foods with a high glycemic index are foods that get quickly digested and absorbed and can elevate your blood sugar levels rapidly. These foods tend to be higher in refined carbohydrates and lower in fiber and protein. Because these foods can raise blood sugar levels rapidly, insulin gets released more quickly. As a result, blood glucose levels can decrease rapidly, leaving you feeling hungry again soon after. 

Here are some common examples of foods with a high glycemic index that you might encounter this holiday season:

• White bread and dinner rolls 
• White potatoes without the skin 
• Sugary snacks and desserts 
• Sugary drinks 

Big meals like those you eat during the holidays can affect your blood sugar as well. Large meals with lots of carbohydrate-rich foods like mashed potatoes, white bread, stuffing, pumpkin pie and cranberry sauce can cause your blood sugar levels to rise and fall quickly which may leave you feeling tired. This is part of the reason for that all too familiar post-meal nap during the holidays. 

Tips to be mindful about when enjoying the sweet treats of the holidays  

There are a few tips to help support healthy blood sugar levels this holiday season before, during and after eating your yummy meals. 

• Prepare a few desserts or sugary snacks with sugar substitutes.
• Go on a short walk after eating a big meal, as this can help keep insulin and glucose levels more stable following your meal. 
• Practice intuitive eating—listen to your body’s signals and stop when your body (not your eyes) says that you’re full; Eat slowly and savor your meal.
• Practice portion control. Don’t be afraid to try indulgent foods but be mindful of your portions. 
• Pair sweets and other carbohydrate-rich foods with some protein or fats to help slow digestion and sugar absorption.
• Take some time to digest and rest before you go back for seconds.