Holiday meals often include foods that are higher in carbohydrates, sugar and calories. Fortunately, a few daily strategies can help support healthy blood sugar levels — without giving up your favorite holiday traditions. If you have diabetes or prediabetes, your Allina Health | Aetna plan coverage can help you stay on track, including provider visits, preventive screenings and programs that support healthy lifestyle changes. 

Why is it important for people with diabetes to watch carbs? 

Carbohydrates, or carbs, give your body energy. When you eat foods with carbs — like bread, pasta or sweets — your body turns them into sugar, or glucose. This raises your blood sugar.  

For people with diabetes, the body doesn’t make enough insulin or doesn’t use it well. Without enough insulin, sugar stays in your blood instead of giving your body energy. Too many carbs can make your blood sugar go too high. 

Carbs aren’t bad, but balance matters. Choose healthy carbs like: 

• Whole grains 
• Beans
• Fruits
• Vegetables 

Stay on top of your health 

If you have certain risk factors, like high blood pressure or a history of high blood sugar, you’re covered for two diabetes screenings per year. You may also be eligible for the Medicare Diabetes Prevention Program, which can provide support and practical tips to help lower your risk of Type 2 diabetes. Log in to AllinaHealthAetnaMedicare.com/LG and search for "diabetes" to learn more about your plan coverage.

How can carb counting help? 

Carb counting means tracking how many carbs you eat. It can help you plan meals, stay consistent and manage your blood sugar. 

Some people count carbs by the gram, especially if they take insulin. Others use the Diabetes Plate Method.* This method means you fill half your plate with non-starchy vegetables, one-quarter with lean protein and one-quarter with carbs like fruit, grains or dairy. 

Everyone’s carb needs are different. A dietitian, diabetes educator or your primary care provider can help you find what works best. Talk with your provider [or care team] before making any major changes to your diet. 

If you’re new to carb counting, start small. Check nutrition labels for “total carbohydrates” per serving. And remember, more servings mean more carbs. 

More tips for managing blood sugar 

The holidays are a time to celebrate, enjoy favorite foods and spend time with loved ones. If you have diabetes, a few simple choices can help you keep your blood sugar on track while still enjoying the season. 

1. Choose healthy carbs  

When you can, choose nutrient-rich carbohydrates like vegetables, beans, fruit, brown rice and whole-wheat pasta. They provide fiber, vitamins and minerals along with carbohydrates. 

2. Build a balanced plate

Fill half your plate with non-starchy vegetables like broccoli, spinach or green beans. Fill one-quarter with lean protein, such as chicken, turkey or fish. Use the last quarter for healthy carbohydrates. 

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3. Eat regular meals 

Skipping meals to save room for a holiday feast can lead to overeating later. Eating regular meals may help keep your blood sugar more stable. 

4. Watch portion sizes

You can still enjoy holiday treats. Paying attention to portion sizes can help you enjoy special foods while staying within your blood sugar goals.

5. Drink plenty of water

Water is a great choice at holiday gatherings. Sugary drinks can raise blood sugar quickly and add extra calories.

6. Talk with your provider

Ask your provider if they can refer you to a registered dietitian to help you create a meal plan that works for you.

Remember: Small steps can make a big difference. Focus on balance, enjoy time with family and friends, and celebrate the season in a way that supports your health. 

Holiday recipes to support your carb goals

You don’t have to give up your holiday favorites to keep your blood sugar steady. With a little planning, balanced portions and smart swaps, you can enjoy the season while supporting your health goals. 

Lower-carb recipes can make it easier to enjoy balanced meals while supporting your blood sugar goals. If you have diabetes, your plan covers provider visits and A1c screenings to help you manage your condition. Talk with your provider about whether a lower-carb eating plan is right for you.  

One of the easiest ways to enjoy the holidays is to update your favorite dishes. Try these festive, lower-carb recipes. 

Herb-roasted turkey breast*

Ingredients 

• ¼ cup extra-virgin olive oil (divided) 
• 1 (3 ½-pound) turkey breast 
• ½ teaspoon salt 
• Freshly ground black pepper (to taste) 
• 1 tablespoon dry Italian seasoning
• 1 teaspoon poultry seasoning 
• 3-4 tablespoons of minced garlic
• 1 lemon (halved)
• 1 sprig each of fresh rosemary, thyme and sage 

Directions 

Preheat oven to 425°F. Grease a roasting pan with 1 tablespoon olive oil. Pat turkey dry, season with salt and pepper and place skin side up. Brush with remaining oil, sprinkle with Italian and poultry seasoning and rub into the skin. Add garlic, lemon halves and sprigs of herbs to the pan. 

Roast for 1 hour, then baste (using the juice in the pan to brush or pour over the meat). Cover with foil if browning too fast and bake for another 30–45 minutes, or until the thickest part reaches 180°F. Let rest for 10 minutes before slicing. For a light sauce, strain pan juices, add fresh lemon juice and simmer until reduced. 

Green bean casserole*

Ingredients 

• Nonstick cooking spray 
• 1 tablespoon olive oil
• ½ white onion (finely diced)
• 1 teaspoon butter or margarine
• 8 ounces white mushrooms, sliced 
• ⅛ teaspoon salt 
• ¼ teaspoon black pepper 
• ½ cup low-sodium vegetable broth 
• 2 teaspoons cornstarch 
• 2 teaspoons cold water 
• ¼ cup 1% milk 
• 2 (14.5-ounce) cans no-salt-added green beans (drained)
• 1 cup crushed corn flakes 
• 1 ⅔ tablespoons butter or margarine (melted)

Directions

Preheat oven to 400°F. Spray a 1.5-quart baking dish with cooking spray. In a large pan, heat oil over medium heat. Add onion and cook for 2–3 minutes. Add butter or margarine, mushrooms, salt and pepper. Cook for 4–5 minutes. Stir in broth and simmer for 1 minute. 

Mix cornstarch with water and add to pan. Stir until thickened, then add milk and green beans. Pour it into the baking dish. Mix crushed corn flakes with melted margarine and sprinkle on top. Bake 15–20 minutes, until golden brown. 

Herbed bread stuffing*

Ingredients 

• 2 tablespoons olive oil
• 2 stalks celery (sliced)
• 1 medium yellow onion (diced)
• 1 large apple (diced) 
• 1–2 teaspoons salt-free poultry seasoning 
• 4 cups low-sodium chicken or vegetable stock 
• 1 package unseasoned bread stuffing cubes 
• ½ cup chopped fresh herbs (parsley, thyme, sage or chives) 

Directions 

Heat oil in a large pan. Add celery and onion and cook for 3–5 minutes. Add apple and seasoning; stir well. Pour in stock and simmer for a few minutes. Add bread stuffing cubes and herbs; toss to coat. 

Transfer to a casserole dish and bake for 30 minutes. Cover for a softer texture or leave uncovered for a crisp top.

*FOR DIABETES PLATE METHOD: American Diabetes Association. What’s the Diabetes Plate? January 15, 2025. Accessed September 25, 2026.

*FOR TURKEY: Diabetes food hub. Provencal-style herb-roasted turkey breast. Accessed September 25, 2026.

*FOR CASSEROLE: Diabetes food hub. Healthy homemade green bean casserole. Accessed September 25, 2026.

*FOR STUFFING: Diabetes food hub. Herbed bread stuffing. Accessed September 25, 2026.

See Evidence of Coverage for a complete description of plan benefits, exclusions, limitations and conditions of coverage. Plan features and availability may vary by service area. This material is for informational purposes only and is not medical advice. Health information programs provide general health information and are not a substitute for diagnosis or treatment by a physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs. Providers are independent contractors and are not agents of Allina Health | Aetna. Provider participation may change without notice. Allina Health | Aetna is not a provider of health care services and, therefore, cannot guarantee any results or outcomes. The availability of any particular provider cannot be guaranteed and is subject to change. Information is believed to be accurate as of the production date; however, it is subject to change. For more information about Allina Health | Aetna plans, refer to our website.

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