The holidays are right here, and many of us look forward to eating comforting foods with family and friends. However, for individuals managing diabetes, the holidays can pose a challenge.

Fortunately, with its high protein levels, dairy is a reliable ally for maintaining stable blood sugar levels, even during the indulgent holiday season. Instead of stressing over sugar, try these tips and lean into dairy as a nutrient-rich protein option for your blood sugar balance.

Add More Protein

Dairy foods are a great source of protein, which can increase satiety and reduce the risk of overeating during meals. Including protein-rich options like yogurt and cottage cheese increases fullness. Fall in love with The Dairy Alliance’s Chocolate Cherry Delight recipe as a great glucose-friendly dessert during the holidays. This recipe includes lots of flavor, protein, and nutrients.

Practice Moderation

During the holidays, instead of focusing on foods that you can’t have, think about moderation and portion control. Eat your favorite foods in smaller portions. Consider making these bite-sized Ham and Cheese Pops using no-added-sugar honey mustard and serving them with a vegetable platter to increase the fiber of this family-friendly festive appetizer.

Begin With Breakfast

Fuel up for a day of holiday shopping with these Power Muffins, which can be made ahead of time for an easy grab-and-go breakfast. These muffins pack protein that supports blood sugar balance. Plus, movement like walking (or shopping) makes your body more sensitive to insulin, which can help lower blood glucose levels.

Order a Better Latte

If you're a fan of dairy-based drinks like lattes and hot chocolate, there's no need to skip out. Order your favorite winter beverage with low-fat dairy milk and spices like cinnamon and nutmeg instead of sugar to add flavor and a festive touch.

Substitute With Yogurt

Instead of mayo or sour cream, try Greek Yogurt in dips, mashed potatoes, and casseroles for less calories and more protein. Greek yogurt is so versatile, you can even use it in drinks like this Tangy Apple Cooler, which the entire family will enjoy.

Try Lactose-Free Milk

If lactose is a problem for you, try lactose-free milk. Did you know you can use lactose-free milk in recipes just like you use dairy milk? Try it in this Chicken and Garlic Mashed Potatoes recipe.

Having diabetes doesn’t mean you have to avoid dairy during the holiday season. Try introducing new family traditions, like preparing individual serving sizes of your family’s favorite dairy dessert. Think of portion control, high-protein dairy options, and seasonal flavors to support blood glucose management during the holiday season.

Qula Madkin, MS, RDN, LD, CDCES

Extension Instructor with expertise in Health, Dining with Diabetes, Nutrition and Wellness. Qula is a nutritionist who consistently demonstrates enthusiasm, compassion, and creativity in helping her patients achieve their best.

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