In This ArticleView AllIn This ArticleHow It Affects Blood SugarHow to Enjoy It
In This ArticleView All
View All
In This Article
How It Affects Blood Sugar
How to Enjoy It
Close
Photo: Leigh Beisch
Cranberry sauce tends to be a staple for holiday meals. And since cranberries are only in season and widely available for a small window of time in the late fall and early winter, it’s no wonder their appearance is usually warmly received.
Because cranberries are naturally quite tart, cranberry sauce is cooked with a large amount of sugar added to it, especially the canned varieties. This may leave people with diabetes wondering whether this Thanksgiving favorite is something they can have.
The good news is that you absolutely can enjoy cranberry sauce if you have diabetes. Read on for more information on how to do it in a healthy way.
Can People With Diabetes Eat Potatoes?
How Cranberry Sauce Affects Blood Sugar
People with diabetes have unique considerations to take into account whenconsuming carbohydrates. As the body’s preferred source of fuel, carbohydrates are an essential part of a healthy diet. But different types of carbs can impact blood sugar levels differently.
Cranberries contain naturally occurring sugars. On their own, they supply about seven grams of carbohydrates per half-cup serving, according to theUSDA.
Eating large amounts ofadded sugarcan cause your blood sugar to spike as a result of the excess glucose in the bloodstream. For people without diabetes, this would trigger the pancreas to secrete insulin, which allows the cells to uptake the glucose, removing it from the bloodstream and counteracting this spike.
I’m a Dietitian & This Is My Favorite Way to Use Up Leftover Cranberry Sauce
How to Enjoy Cranberry Sauce when You Have Diabetes
If a recipe calls for one cup of sugar per 12-ounce bag of cranberries, try cutting the sugar in half, then taste and see what you think. Add acinnamonstick or other spices like star anise or cloves while your cranberries are cooking for even more flavor. Finish your sauce with some freshly zested citrus for natural sweetness and to boost the flavor without added sugar.
You can also try using asugar substitute. Be mindful, though, that over-consuming sugar substitutes can lead to unsavory effects like digestive distress—althoughnewer sugar substitutes, like allulose, seem to be safer than some of the older ones, including sugar alcohols. Just remember that it’s always wise to talk to your healthcare team before trying something new.
You could also consider taking a smaller serving at the family gathering. A tablespoon or two on top of your turkey can help you enjoy the flavor without overdoing it. Plus, you can always go back for seconds if you finish your initial serving and are hungry for more.
When it comes to the things on your plate, “be mindful of your portion size and make sure to eat [cranberry sauce] as part of your meal that also has fat, fiber and protein,” saysMary Ellen Phipps, M.P.H., RDN, LD,author ofTheEasyDiabetesCookbook. These nutrients can help slow down how quickly carbs are digested so they raise blood sugar levels more steadily rather than sharply spiking them.
7 Tips to Feel Your Best During the Holidays When You Have Diabetes
The Bottom Line
If you have diabetes, you can still enjoy cranberry sauce—just with a few considerations. First, most traditional cranberry sauces have lots of added sugar, so offer to make it yourself for the holiday gathering so you can control how much is added. Or, only take a small amount—about one or two tablespoons—and pair it with the turkey and vegetables for a balanced meal.Having diabetes doesn’t mean you can’t enjoy traditional holiday foods. Instead, find creative ways to enjoy them that meet your personal preferences and your nutritional goals.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
