From pumpkin pies to sugar cookies and festive drinks, there’s no denying that sweets play a central role in our holiday traditions. But if you’re looking to maintain healthy blood sugar levels, especially if you have diabetes or are mindful of your added sugar intake, the holidays can feel overwhelming. The good news? It’s totally possible to enjoy the festivities while keeping your added sugar intake in check.

Here are five simple, effective ways to lower your added sugar intake without missing out on the fun.

Rethink Your Drinks

Holiday drinks like eggnog, spiced lattes and holiday cocktails are usually sweetened with a significant amount of added sugar. One cup of eggnog, for example, can have more than 20 grams of sugar. Instead of completely cutting out these beloved holiday drinks, try making small adjustments to reduce their sugar content. You can make DIY versions at home using unsweetened almond milk, and flavorful spices like cinnamon and nutmeg. For cocktails or punches, dilute with soda water or mix sparkling water with a splash of juice for a refreshing, low-sugar option. You can also stick with wine, champagne or spirits mixed with soda water and a splash of citrus. These options tend to be lower in sugar compared to pre-mixed cocktails or sweet liqueurs.

Another great strategy is to simply enjoy smaller portions of your favorite holiday drinks as a dessert, sipping slowly to savor the flavors. With spiced lattes and other similar drinks, you can opt for less syrup or no sugar at all. These simple swaps let you still enjoy the festive season without overloading.

Balance Your Plate with Fiber and Protein

When you add fiber and protein to your meals, it slows down the absorption of sugar, keeping your energy levels steady and preventing those holiday sugar crashes. Before you reach for dessert, make sure your plate includes fiber-rich foods like vegetables, whole grains and legumes. Protein sources like turkey, chicken or plant-based options such as lentils or beans can also help balance your meal. A good rule of thumb is to make half your plate vegetables, one-quarter protein and one-quarter whole grains or starches. For example, at a holiday meal, fill your plate with roasted Brussels sprouts, a slice of turkey and a scoop of quinoa or sweet potatoes. This will help stabilize your blood sugar and keep you satisfied, so you can enjoy a satisfying portion of dessert without feeling deprived.

Use Natural Sweeteners in Holiday Baking

Holiday baking doesn’t have to be synonymous with a sugar overload. You can still make delicious, festive treats without the high amounts of added sugar. Swapping out traditional sugar for natural fruit sweeteners can help you reduce your sugar intake while still satisfying your sweet tooth. Try using mashed bananas, unsweetened applesauce or pureed dates in place of sugar in recipes. These ingredients add natural sweetness along with fiber, which helps slow the absorption of sugar into your bloodstream. You can also experiment with reducing the amount of sugar called for in recipes. Most cookie or cake recipes will still taste great even if you cut the sugar by a third or a half. Also, spices like cinnamon, nutmeg and vanilla extract can enhance the flavor of your baked goods without the extra sugar.

Get Creative with Desserts

You don’t have to avoid dessert completely to stay on top of your health goals. There are plenty of lower-sugar dessert options that will leave you feeling satisfied without the sugar crash. A beautiful fruit platter with a variety of colorful, seasonal fruits like pomegranates, clementines and pears can be just as festive as a sugary dessert. You can also pair fruit with a serving of dark chocolate (which tends to be lower in sugar than milk chocolate) for a treat that still feels indulgent. Another idea is to make a yogurt-based dessert. Try layering plain Greek yogurt with fresh berries and a sprinkle of granola or nuts for a parfait that feels like a treat but is packed with protein and fiber.

Practice Mindful Eating

The holidays are as much about the experience as they are about the food, but it’s easy to get caught up in the excitement and eat whatever is offered, especially when surrounded by festive treats. Instead of mindlessly eating every dish in front of you, focus on what you truly enjoy. Don’t feel pressured to sample every dessert or dish just because it’s available — choose the foods that bring you the most satisfaction. It’s perfectly fine to skip over something that doesn’t appeal to you and focus on what you love.

Also, remember that you don’t have to eat everything in one sitting. Holiday gatherings are often full of leftovers, and many hosts are more than happy to let you take food home. If there’s a dessert or dish you’ve been eyeing but you’re already full, take a portion to-go and enjoy it later. This way, you can savor it when you’re actually hungry, preventing you from overeating in the moment. By eating what you truly enjoy and spacing it out, you’ll manage your sugar intake better while still enjoying the best parts of the holiday feast. Checking in with your hunger and fullness levels before and during the meal also helps you stay in tune with your body, allowing you to enjoy without feeling stuffed or uncomfortable.

The holidays are a time to celebrate, and you don’t have to necessarily compromise your health goals to enjoy the season. By making small adjustments to your holiday habits, like swapping sugary drinks for healthier options, balancing your plate and practicing mindful eating, you can keep your sugar intake in check and still enjoy all the fun and flavor the holidays have to offer. Whether you’re managing diabetes or just trying to stay on the healthier side, these tips will help you feel your best while still celebrating.

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