How to maintain balanced blood sugar during the holidays (without giving up your favorite foods)

The holidays are overflowing with joy, connection, nostalgia…and let’s be honest, sometimes a lot of sugar. Between travel, cocktails, baked goods, late nights, and endless events, even the healthiest routines can detour. This is common and it doesn’t mean you need to swing between “all in” and “all or nothing.”

Instead, the key to feeling good all season isn’t restriction. It’s understanding your blood sugar and using simple tools to keep it steady so you can enjoy holiday foods without the crash, cravings, or guilt.

In this guide, we’ll walk through:

• Blood sugar basics

• Why sugar cravings happen 

• Simple strategies to keep you energized and balanced

RELATED: The fertility-boosting diet: Mediterranean Diet for fertility 

Blood sugar 101: What you need to know

Your blood sugar naturally rises after you eat and gradually falls as your body uses or stores that energy. Ideally, this rise and fall looks like a gentle, rolling wave. But certain foods and habits can turn that wave into a roller coaster of big spikes followed by sharp drops that leave you tired, foggy, moody, and hungry again way too soon.

Why this matters

Research continues to confirm that blood sugar stability is one of the strongest predictors of long-term health. When blood sugar stays elevated or fluctuates dramatically, it’s linked to:

• Weight gain and stubborn belly fat

• Insulin resistance and inflammation

• Hormonal imbalance (including PMS, PCOS, and perimenopause symptoms)

• Infertility

• Cardiovascular disease

• Poor cognitive function and higher dementia risk

• Slowed metabolism
  
  

Even short-term imbalances can contribute to:

• Mood swings and irritability

• Fatigue

• Sugar and carb cravings

• Acne and skin inflammation

• Bloating

• Headaches

• Brain fog
  
  

When your blood sugar is stable, you feel more stable. You have steadier energy, more patience, fewer cravings, and clearer thinking which are all important during the busy holiday season.

RELATED: Inflammation and fertility: How it impacts pregnancy & IVF 

Why we overeat sugar during the holidays

You’re not imagining it, sugar cravings really do feel stronger during the holidays. Here’s why:

1. Sugar cravings are biochemical, not a lack of willpower

Sugar lights up the brain’s dopamine reward system, the same pathway activated by substances like alcohol or stimulants. Over time, this neurochemical reward loop wires us to want more.

And once you're on the blood sugar roller coaster:

1. You eat something sugary

2. Blood sugar spikes

3. Insulin releases

4. Blood sugar crashes 1–2 hours later

5. Your brain urges you to grab more carbs ASAP
   
   

This cycle becomes even stronger when you’re…

• Under stress

• Sleep-deprived

• Not eating enough protein

• Skipping meals

• Consuming alcohol

All common during the holidays.

2. Sugar is hidden in 70%+ of packaged foods

Bread, sauces, marinades, salad dressings, dips, crackers, nut milks, and even “healthy” options often contain added sugars. From holiday lattes to festive appetizers to store-bought desserts, sugar is everywhere. Awareness helps you choose which foods are worth it and which ones aren't adding joy or nourishment.

3. We’re surrounded by social cues

Holiday traditions often revolve around food:

• Baking with family

• Office treats

• Cocktail parties

• “Just try a bite!” moments

• Emotional eating triggered by nostalgia or stress

None of this needs to be eliminated. But understanding the cues helps you stay intentional rather than reactive.

Healthy holiday nutrition: Tools to feel your best

These strategies help you enjoy the season fully while keeping cravings, fatigue, and blood sugar crashes at bay.

1. Prioritize a high-protein breakfast

A protein-rich breakfast sets the tone for your entire day. Studies show that 30–40 grams of protein in the morning:

• Reduces cravings by improving satiety hormones

• Limits glucose spikes after future meals

• Prevents overeating later in the day

• Stabilizes energy and mood

• Supports hormone and metabolic balance
  
  

Why it works

Protein slows digestion and helps release glucose more gradually, preventing that mid-morning crash.

Easy high-protein ideas

• Eggs scrambled with spinach, mushrooms, and avocado

• Greek yogurt topped with chia, hemp seeds, and berries

• A protein smoothie with 30+ grams of clean protein, fiber (chia/flax), and healthy fats (nut butter or avocado)

• Turkey sausage with sautéed veggies

RELATED: Fertility breakfast recipes: Your fertility meal plan

2. Don’t eat sugar on an empty stomach

When you eat sweets without protein, fat, or fiber, glucose enters the bloodstream very quickly which triggers a major spike and crash in blood sugar.

A simple formula: “Food before sweets.”

Have your protein + veggies first, then your carbs/dessert. This sequencing alone has been shown to significantly reduce glucose spikes.

At a party, grab:

• Shrimp cocktail

• Cheese + veggie crudités

• Prosciutto + fruit

• Hummus + vegetables

Then enjoy the cookie, pie, or dessert afterward.

3. Make simple, lower-sugar swaps

You don't need to avoid holiday favorites, however, we recommend looking at where you can make some easy swaps that won’t send blood sugar soaring.

Examples:

• Use almond flour instead of white flour

• Swap monk fruit or date sugar for cane sugar

• Choose plain yogurts or coffees and sweeten yourself

• Opt for dark chocolate (70%+) over milk chocolate

• Pick sparkling water + lime instead of sugary mixers

• Choose homemade holiday treats where you control sweetness

Even reducing sugar by 10–20% in recipes can make a difference without changing taste.

4. Stay hydrated 

Even mild dehydration decreases blood volume and makes glucose more concentrated.

Hydration Tips

• Drink 12 oz water upon waking

• Add electrolytes (especially when traveling or drinking)

• Have a full glass of water between alcoholic beverages

• Bring a water bottle to events or travel days

Hydration plays a bigger role in blood sugar stability than most people realize.

RELATED: Can you drink electrolytes while pregnant?

5. Add “movement snacks” throughout the day

You don’t need intense workouts,  you just need consistent movement.

Why It Matters

Your muscles act like a sponge for glucose. When you move, they pull sugar out of the bloodstream and use it for energy.

Quick options

• 10–15 minute walk after meals

• Stand up and stretch every 30 minutes

• Do calf raises or squats while waiting for water to boil

• Park farther away

• Take the stairs

Even small bursts of activity improve insulin sensitivity.

6. Protect your sleep

Sleep deprivation (even 1–2 nights) can:

• Increase hunger hormones

• Increase cravings by 15–30%

• Produce higher glucose spikes after meals

• Impair insulin sensitivity

• Raise cortisol
  
  

Translation: When you’re tired, sugar feels irresistible.

Sleep-supporting habits

• Skip late-night screens

• Keep a consistent bedtime

• Limit alcohol close to bedtime

• Consider magnesium 

• Keep your room cool

You’ll notice faster recovery, fewer cravings, and better energy.

RELATED: Sleep and fertility: Expert tips for restful sleep in each trimester of pregnancy

7. Don’t forget micronutrients

Macronutrients (protein, fat, carbs) get most of the attention, but micronutrients are essential for metabolic health. The most important for blood sugar support include:

• Magnesium (improves insulin sensitivity)

• B vitamins (support energy and carbohydrate metabolism)

• Selenium + Zinc (help with thyroid regulation → key for metabolism)

• Chromium (supports glucose uptake)

• Omega-3s (reduce inflammation and improve insulin signaling)
  
  

Why Supplements Help During the Holidays

Busy schedules = inconsistent meals.
Lots of treats = fewer nutrient-dense foods.

A high-quality prenatals/multivitamin like WeNatal for Her or WeNatal for Him ensures you're covering foundational nutrient needs. Adding Omega DHA+ also supports metabolic health, inflammation reduction, and brain function during a hectic season.

A note from WeNatal on enjoying the holidays without losing your balance

We believe the holidays are about so much more than routines or perfect choices, they’re about connection. Sharing meals with people you love, celebrating traditions, slowing down, and making memories are all powerful parts of wellbeing. Food is a part of that experience, and it’s okay, even healthy, to enjoy it.

We also know how good it feels when your body is supported. That’s why we encourage a “do what you can, when you can” approach this season. Add protein to breakfast when it’s convenient, take a walk after a big meal if it feels good, drink a little extra water, or choose nutrient-dense options when they’re available. And when they’re not? Enjoy the moment, without guilt.

You don’t need to choose between celebrating and caring for your health. You can do both, joyfully and intentionally.

And if you need a little extra support along the way, WeNatal formulas, including WeNatal for Her, WeNatal for Him, Omega DHA+, and Egg Quality+, can help fill in nutrient gaps so you stay nourished, energized, and resilient through the busy season and beyond.

Because caring for your health matters. But so does sharing a meal, laughing with family, and savoring the moments that only come once a year. Here’s to a holiday season filled with balance, joy, and nourishment in every sense of the word.

RELATED: Magnesium for sleep & digestion: Benefits + best types 

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