Ah, Christmas! The season of joy, tinsel and tables groaning under the weight of mince pies, pavlovas and more carb-heavy sides than you can shake a candy cane at. If you’re following a low-carb approach to help manage your blood glucose, it can feel like you’re tiptoeing through a minefield of temptations.

Fear not! With some smart strategies, a little preparation, and a dollop of common sense, you can enjoy the festivities without sabotaging your goals. Let’s dive in.

1. Plan ahead: the Santa Clause of low-carb success

The key to surviving Christmas is in the planning. This doesn’t mean mapping every second of your day but having a rough idea of what’s on the menu.

Practical tips:

• Offer to bring a dish: If you’re attending a family gathering, volunteer to bring something low-carb. A roasted veggie platter, cauliflower mash, or a cheese board are easy crowd-pleasers. Bonus: you’ll know there’s at least one safe option.
• Check the menu: At restaurants or catered events, sneak a peek at the menu beforehand. Look for protein-heavy mains (hello, roast turkey!) and veggie sides while skipping the bread baskets and pasta salads.
• Evidence-based strategy: Studies show planning meals can help people stick to their dietary goals, especially in challenging social settings. A little foresight goes a long way!

2. Fill your plate with the right stuff

Christmas tables are a visual smorgasbord of temptation. The trick? Prioritise what you can eat over what you can’t.

Pile high on:

• Protein: Turkey, prawns, salmon, or roast beef are your best friends. Load up on these first to keep your blood glucose stable and your appetite in check.
• Non-starchy veggies: Think green beans, Brussel sprouts, cauliflower or zucchini.
• Good fats: Avocado slices, cheese and olive tapenade are indulgent but won’t derail your low-carb approach.
• Steer clear of: The carb bombs—bread rolls, stuffing, sugary sauces and potatoes.

3. Keep the booze low-carb

Festive drinking can quickly derail your efforts. Most cocktails and beers are loaded with sugar. The good news? Plenty of low-carb options are just as merry.

Choose wisely:

• Best bets: Dry wines, champagne, low carb beers or spirits like gin, vodka, and whisky with soda water or a squeeze of lime.
• Avoid: Beer, cider, dessert wines, premixed drinks and sugary cocktails.
• Pro tip: Alternate each alcoholic drink with a glass of sparkling water. You’ll stay hydrated and avoid the dreaded Boxing Day headache.

4. Reimagine festive classics

You don’t have to miss out on Christmas favourites—just give them a low-carb twist!

Ideas to try:

• Cauliflower mash: Swap out potatoes for creamy cauliflower mash.
• Zucchini noodles: Serve with a rich, meaty bolognese for a hearty side dish.
• Low-carb desserts: Swap flours for almond meal and sugar for monk fruit sweetener for feel-good treats that won’t pump your blood glucose.

5. Portion control: Eat, don’t overeat

Christmas often comes with an ‘all-you-can-eat’ mentality. While indulging is part of the fun, you can still practise moderation.

How to win the portion game:

• Use a smaller plate to trick your brain into thinking you’re eating more.
• Fill more of your plate with protein and veggies before adding anything else.
• Savour each bite and eat slowly—this gives your brain time to register fullness.

6. Surviving the dessert table

The dessert spread can be a low-carb warrior’s toughest battle. If skipping it entirely feels impossible, here’s a balanced approach:

Smart moves:

• Opt for cheese platters over sugary puddings.
• If there’s a fruit platter, choose berries over tropical fruits.
• Share a dessert with someone—half the carbs, double the camaraderie.

7. Manage the food pushers

There’s always one. Aunt Carol insists you must try her trifle or glares at your salad while shovelling potatoes onto your plate. Politely declining is your superpower.

How to say no gracefully:

• “I’m saving room for [insert your low-carb dish].”
• “It looks amazing, but I’m already stuffed!”
• “I have to pace myself—there’s so much delicious food!”

8. Stay active

Christmas often means lounging around with a full belly but keeping active can help balance indulgences.

Easy activities:

• Suggest a post-meal walk to enjoy the festive lights.
• Play a backyard cricket match or some charades to get everyone moving.
• If all else fails, sneak in a quick morning stroll or gentle exercise to start the day right.

9. Prioritise mental health over perfection

Let’s face it—Christmas can be stressful. Whether it’s navigating family politics or resisting your favourite treats, remember that one less-than-perfect day won’t undo your progress.

Helpful mindset:

• Focus on the big picture—a single meal doesn’t define your health journey.
• If you indulge, don’t beat yourself up. Just get back on track with your next meal.
• Stress can lead to overeating, so prioritising relaxation and mindfulness can help you make better choices.

10. Reset like a pro if you fall off the wagon

Let’s be real—Christmas is full of temptations, and sometimes, you might indulge more than planned. The key is not to spiral but to reset quickly and effectively. Here’s how:

1. Don’t panic: One day of indulgence won’t ruin your progress. Guilt won’t help, but action will.

2. Hydrate: Top up on the H2O the day after. Overeating, especially carbs, can dehydrate you. Rehydrating helps your body recover faster.

3. Focus on protein and veggies: The next meal should be light but satisfying—think eggs and spinach or grilled chicken and steamed greens. This stabilises your blood glucose and keeps hunger at bay.

4. Get moving: A walk, yoga session or gentle workout can help burn off extra energy and improve your mood.

5. Revisit your goals: Remind yourself why you’re following a low-carb approach. It’s not about perfection but consistency over time.

6. Get back into your routine: Resume meal prepping, tracking your carbs, or whatever habits keep you on track. One indulgence doesn’t mean the whole week is a write-off.

Christmas doesn’t have to be a carb-loaded nightmare. With these strategies, you can enjoy the festivities, stay on track, and avoid the dreaded sugar crash. Remember, it’s not just about the food—it’s about the memories, laughter, and moments shared with loved ones.

Here’s to a merry, low-carb Christmas that’s just as indulgent, delicious, and joyous as any other! Cheers!

By Zoe Eaton, CEO Defeat Diabetes defeatdiabetes.com.au

Diabetes Australia does not promote or encourage any single diet or eating plan and there is no one-size-fits-all approach to living well with diabetes. People with diabetes should make their own, informed choices about their diabetes management (including eating plans) in consultation with their diabetes healthcare team.