Welcome back, health champions!👋

Here's something nobody tells you about the holiday season: the foods that are best for managing prediabetes are literally everywhere right now - and they're cheaper than usual.

While everyone's stressing about pumpkin pie and cookie platters, grocery stores are overflowing with turkey, winter squash, Brussels sprouts, and citrus. The exact foods that help stabilize your blood sugar.

Today's Health Guide breaks down what to actually eat throughout November and December. We're talking about the seasonal foods that counterbalance all those inevitable holiday treats, plus the science behind why they work.

P.S. Your Complete Holiday Strategy (Launched!!)

Speaking of strategic holiday eating—we just released our Prediabetes Holiday Guide, and readers are telling us they finally feel prepared instead of anxious.

What makes it different: It covers the entire season—Thanksgiving through New Year's—with exact portion guides, 40+ recipes, day-after recovery protocols, and scripts for handling food pushers.

Perfect timing: We're one week from Thanksgiving. You'll have a clear game plan before you sit down to dinner. The guide shows you how to enjoy traditional foods while keeping post-meal spikes to +20-30 mg/dL instead of scary +40 mg/dL jumps.

Get the Prediabetes Holiday Guide here — special discount for newsletter readers automatically applied at checkout.

Use the guide for holiday events, use the seasonal foods above for everyday meals. That's how you enjoy the season andprotect your health.

BEST FINDS
While salads are a healthy choice, store-bought dressings often sabotage your efforts with hidden sugars, excess sodium, and artificial additives - with some containing up to 2 teaspoons of sugar and over 300mg of sodium per serving! Here are 5 delicious, homemade dressing recipes that will help you stay under the recommended 6 teaspoons of sugar per day: Caesar Salad Dressing, Green Goddess Dressing, Roasted Tomato Balsamic Vinaigrette, Sesame Ginger Dressing, Keto Ranch Dressing and Lemon Poppy Seed Dressing.

Your November-December Prediabetes Eating Strategy

Let's be honest: You're going to encounter cookies at the office. Someone's definitely bringing fudge to that party. Your aunt will ask three times if you want seconds of stuffing.

Here's what actually works: Build your baseline meals from foods that stabilize blood sugar, so when you do have treats, your body handles them better.

The good news? The best foods for this strategy are in season right now—fresher, cheaper, and available everywhere.

The Foundation

Your body needs two things to manage blood sugar during the holidays:

Protein — Slows down how fast sugar enters your bloodstream and keeps you full. Target: 25-30g per meal.

Fiber — Does the same thing, plus feeds good gut bacteria that improve insulin sensitivity. Target: 25-30g daily.

Most Americans eat only 15g of fiber daily. That's not enough. When you eat enough protein and fiber at your regular meals, those holiday cookies have less dramatic effects on your glucose levels.

Turkey: The Protein Powerhouse (That's On Sale)

November is when turkey prices drop by 50% or more.

Why it matters:

• Zero carbs = zero direct blood sugar impact

• 25g protein in just 3 ounces

• Triggers GLP-1, the hormone that diabetes medications mimic, which slows digestion and improves insulin response

Research shows that eating 25-30g of protein at each meal can reduce post-meal blood sugar spikes by 20-30%.

The strategic fix: Buy 2-3 turkeys in November when they're $0.49/lb. Cook them, portion the meat, freeze it. You've just secured three months of cheap, blood-sugar-friendly protein.

Use it for breakfast scrambles, lunch salads, dinner mains, and snack roll-ups.

Winter Squash: The Unexpected Helper

Pumpkin pie is terrible for blood sugar. But actual pumpkin? It's one of the best things you can eat.

Why winter squash works:

• High in soluble fiber (3-4g per cup) that slows carb breakdown

• Low glycemic index despite tasting sweet

• Rich in magnesium, which improves insulin sensitivity

Studies show that women who ate 25-30g of fiber daily reduced their risk of developing type 2 diabetes by 20-30%.

The critical difference:

• Pumpkin pie: Sugar added, fiber removed = blood sugar disaster

• Roasted pumpkin: No added sugar, all fiber intact = blood sugar stable

Use it for: Breakfast with eggs, pureed soups, roasted as your dinner starch instead of potatoes.

Winter squash lasts 2-3 months stored in a cool, dry place. Buy several in November.

Cruciferous Vegetables: Your Fiber Force

Brussels sprouts, cabbage, cauliflower, kale, and broccoli are peak season right now.

Why they matter:

• Very high fiber (2-4g per cup) with almost zero blood sugar impact

• Contain sulforaphane, which improves insulin signaling

• Low calorie density = eat a huge portion, feel full, no blood sugar spike

A study of women with prediabetes found that those who ate cruciferous vegetables at least 4 times per week had significantly better HbA1c levels.

The strategic play: Fill half your plate with these vegetables at lunch and dinner. This creates a fiber buffer before you eat any starches or sweets.

Roast them at 425°F for 20-25 minutes with olive oil and salt. Done.

Citrus: Smart Fruit Choices

Peak season runs November through March.

Why it works:

• Whole citrus has fiber that slows sugar absorption (juice doesn't—skip the juice)

• Lower glycemic index than most fruits

• The white pith contains pectin, a powerful soluble fiber

When you eat a whole orange, you get about 3g of fiber with 12g of natural sugar. When you drink 8oz of orange juice, you get 24g of sugar with zero fiber. Your blood sugar spikes dramatically.

Research shows people who eat whole citrus fruits have lower diabetes risk, while those who drink fruit juice have higher risk.

Keep a bowl of clementines on your counter. When cookie cravings hit, convenience matters.

Nuts: The Most Underused Holiday Food

They're literally on the table at every holiday gathering. Most people ignore them.

Why they're perfect:

• Combo of protein, fat, and fiber = almost zero blood sugar impact

• Studies show eating nuts daily reduces type 2 diabetes risk

• They improve cholesterol while stabilizing blood sugar

The healthy fats in nuts slow gastric emptying—creating a steady, slow release of sugar instead of a rapid spike.

The strategic secret: Eat 15-20 nuts (about 1 ounce) 15 minutes before a carb-heavy meal. The fat and fiber blunt the blood sugar response to whatever comes next.

Your Shopping List

Buy weekly:

• 1-2 lbs turkey or rotisserie chicken

• 2-3 cruciferous vegetables

• 1 winter squash

• Bag of citrus

• Greek yogurt, eggs, mixed nuts

Buy once in November:

• 2-3 whole turkeys on sale (cook and freeze)

• 3-4 winter squashes (store for months)

Total cost: $40-60 per week. Turkey in November is often the cheapest protein all year.

The Bottom Line

The holiday season coincidentally overlaps with peak season for foods that help manage prediabetes.

Build your regular meals around turkey, winter vegetables, winter squash, nuts, and citrus. When you do this consistently, your body handles holiday treats significantly better.

This isn't about restriction. It's about using what's already available to create a foundation that lets you enjoy the season without sacrificing your health.

Have questions? We got answers. Email [email protected]