BY ASHVIK RAO*
As the holidays sweep through the U.S. and Europe, many of us find ourselves surrounded by festive meals, sugary treats, and oversized portions. It’s not just the desserts that pose a risk – carb-heavy sides like mashed potatoes, stuffing, and rolls can drive big blood sugar spikes. According to one dietary analysis, a traditional holiday plate can deliver well over 100 g of digestible carbohydrates, pushing glucose into the danger zone for many people.
South Asians are especially vulnerable to glucose dysregulation. Research shows that compared to other ethnic groups, South Asians have a higher propensity for abdominal (visceral) fat, which contributes to greater insulin resistance even at lower BMI levels [4]. In fact, because of this, many South Asian individuals develop type 2 diabetes at a younger age and lower body weight. Lifestyle factors like diet and inactivity compound these genetic and physiological risks – but the good news is that what we do eat, especially during the holidays, is something we can control.
The Cost of a Spike – Why Holiday Foods Hit Harder
Holiday meals often combine high glycemic-load carbohydrates (white flour breads, rice, potatoes), added sugars, and rich fats. These ingredients create a “perfect storm” for driving up post-meal blood sugar. When refined carbs are consumed alone, CGM data show rapid glucose climbs followed by prolonged elevated levels – much more than when carbs are balanced with fat or protein.
Even timing matters. Studies have found that even identical high-GI meals eaten at dinner lead to worse post-meal glucose control than the same meals eaten at breakfast, due to circadian variations in insulin sensitivity [1]. And while many of us might assume a holiday dessert is the worst offender, starchy sides and bread can contribute just as much, if not more, to prolonged hyperglycemia.
The Choices That Make or Break Your Morning
Holiday breakfasts can be treacherous. Think sweet pongal, jalebi, or cornflakes – foods that are essentially “rapid-glucose bombs.” These can raise blood sugar quickly and keep it high for hours when eaten without balancing nutrients.
But not all breakfasts are bad. Better choices are simple:
• Eggs (any style)
• Nuts (almonds, walnuts, pistachios)
• Whole-grain toast or avocado toast
• Low-glycemic fruits like berries, pears, or apples
These options include protein, fiber, and fats – three nutrients that slow digestion and blunt glucose surges. And here’s a smart trick: if you want a masala dosa or other rice-or-lentil-based dish, start with a high-fiber fruit (like berries or an apple). It can reduce the speed at which carbs hit your bloodstream.
Hydration & Movement
One overlooked factor when managing blood sugar is water intake. In a long-term study of over 3,600 people with normal baseline blood sugar, those who drank less than 0.5 L of water per day had a 29% higher odds of developing hyperglycemia after 9 years, compared to those drinking more than 1 L/day [5]. Even beyond that study, acute research in people with type 2 diabetes shows that dehydration (even mild) impairs glucose regulation [2].
Then there’s the classic “walk it off” advice. Just 10 minutes of walking after a meal can significantly lower post-meal glucose spikes, according to CGM-based research used in lifestyle reviews [3]. Combine that with staying properly hydrated, and you give your body two powerful tools to soften the glucose rollercoaster.
Understanding Risk
National guidelines from the American Diabetes Association (ADA) emphasize that frequent high post-meal glucose excursions are more than cosmetic: they increase the risk for microvascular complications (like retinopathy and kidney disease). According to the ADA’s 2024 standards, using CGMs to monitor “time in range” (the percentage of time that glucose stays in a healthy window) is increasingly recommended – especially for people with risk factors.
Because of how South Asians’ bodies store fat (more visceral and ectopic fat), they have a higher insulin resistance burden even if they don’t appear “overweight” by traditional BMI standards [4]. This makes managing post-meal glucose surges especially critical in this population.
Practical Tips for a Smoother Holiday Season
Here are five evidence-backed strategies to help you enjoy the holidays without derailing your blood sugar:
• Balance your meals. When eating carb-rich festive items, load up your plate with fiber-rich vegetables, lean protein, and healthy fats.
• Strategically hydrate. Aim for at least 1 liter of water per day, more if you’re active.
• Walk after eating. Even a 10-minute stroll after a meal can flatten the glucose spike curve.
• Use continuous glucose monitoring (CGM) insights (if you have one). Track which dishes cause the biggest glucose surges; this helps you decide what to eat less of or pair wisely.
• Manage portions of high-risk foods. Enjoy holiday treats, but consider sharing, taking smaller servings, or postponing dessert until after a balanced meal.
Disclaimer: This article is for informational and educational purposes only. It is not intended to provide medical advice, diagnose conditions, or replace the guidance of a qualified healthcare professional. Always consult your physician or a licensed medical provider before making changes to your diet, exercise routine, or diabetes management plan.
References
[1] Haldar, S., Egli, L., De Castro, C. A., Tay, S. L., Koh, M. X. N., Darimont, C., Mace, K., & Henry, C. J. (2020). High or low glycemic index (GI) meals at dinner results in greater postprandial glycemia compared with breakfast: a randomized controlled trial. BMJ open diabetes research & care, 8(1), e001099. https://doi.org/10.1136/bmjdrc-2019-001099.
[2] Johnson, E. C., Bardis, C. N., Jansen, L. T., Adams, J. D., Kirkland, T. W., & Kavouras, S. A. (2017). Reduced water intake deteriorates glucose regulation in patients with type 2 diabetes. Nutrition research (New York, N.Y.), 43, 25–32. https://doi.org/10.1016/j.nutres.2017.05.004.
[3] Kunapareddy, T. (2024, September 10). A Snapshot of Glycemic Response to Food Using a Continuous Glucose Monitor. International Journal of Diabetes and Technology. https://doi.org/10.4103/ijdt.ijdt_33_24.
[4] Misra, A., & Shrivastava, U. (2013). Obesity and Dyslipidemia in South Asians. Nutrients, 5(7), 2708-2733. https://doi.org/10.3390/nu5072708.
[5] Roussel, R., Fezeu, L., Bouby, N., Balkau, B., Lantieri, O., Alhenc-Gelas, F., Marre, M., Bankir, L., & D.E.S.I.R. Study Group (2011). Low water intake and risk for new-onset hyperglycemia. Diabetes care, 34(12), 2551–2554. https://doi.org/10.2337/dc11-0652.
* Ashvik is a junior at Lambert High School, Suwanee GA.
