Fiber and healthy fats as your natural brakes
From early December through New Year’s, most of us eat very differently than we do the rest of the year. Meals are richer, sweets appear everywhere and snacks seem to multiply overnight. In my work, I see how this period affects glucose levels, especially for people with type 2 diabetes.
That’s why I’ve written this blog: to help you get through these carb-heavy weeks without the typical glucose rollercoaster. And this isn’t just useful for people with diabetes. Anyone who wants steadier energy and more stable glucose will benefit from these tips.
The good news: you don’t have to avoid festive foods or restrict yourself. The key isn’t what you eat, but how you eat it and what you combine it with. Fiber and healthy fats play a bigger role than most people realise.
Why this time of year triggers more glucose spikes
During the holiday season, many people naturally eat more carbohydrate-rich foods, like cookies, chocolate treats, gingerbread, seasonal pastries and heavier winter meals. Carbs aren’t the enemy, but large or isolated portions can cause your glucose to rise quickly and stay elevated for longer.
It’s rarely the amount of food that causes trouble.
It’s the composition of the meal.
A few smart combinations can make a huge difference.
Curious how to make this easy? The next seven tips show you the small choices that have the biggest impact.
1. Start with fiber before you eat your carbs
Eating vegetables or another source of fiber first creates a gentle “gel-like” layer in your gut. This slows down glucose absorption so your spike becomes lower and shorter.
A small side salad or a handful of steamed vegetables is often enough. Even before something sweet, this works surprisingly well: fiber first, then the treat.
2. Add healthy fats to your meals
Healthy fats slow down gastric emptying and therefore glucose absorption. That makes your post-meal glucose rise slower and gentler.
Think avocado on toast, olive oil over vegetables or pasta, nuts mixed into yogurt or salmon with dinner. Small changes, instant results.
3. Add a touch of acidity
A hint of acidity helps reduce the speed at which glucose enters your bloodstream. Lemon over vegetables, a vinaigrette on your salad or a glass of water with lemon during your meal can make the spike noticeably lower. The effect is subtle but visible.
4. Walk for ten minutes after eating
This is one of the most effective habits you can build. Moving right after a meal helps your muscles take up some of the glucose from your blood, which lowers the spike significantly.
A short walk, doing the dishes or delivering something to a neighbour is already enough to see the difference.
5. Pair carbs with fats or proteins
Eating carbs alone often leads to fast, high glucose spikes. Combine them with something fatty or protein-rich and the rise becomes calmer.
Chocolate with nuts, gingerbread or cake after a meal instead of in between, whole-grain bread with avocado instead of plain bread — small, realistic swaps with immediate effect.
6. Choose snacks that won’t spike your glucose
Snacks matter more than we think. A piece of fruit with a small handful of nuts, yogurt with berries or a savoury snack like cheese cubes keeps glucose far steadier than sugary snacks.
7. Start small and stay consistent
You don’t need to change everything at once. One conscious choice per meal is enough. Vegetables first. Carbs last. A ten-minute walk. Small steps make a big difference — especially during this festive season.
How to know what works for your body
The tricky thing about glucose is that you can’t feel it. You don’t automatically know which meals spike you and which barely affect you. And every body responds differently.
That’s why a Continuous Glucose Monitor can be incredibly valuable. A CGM shows exactly how specific meals, combinations and habits affect your glucose. You learn which foods bring calm, which combinations reduce spikes and which routines you may want to adjust.
People who eat fiber and healthy fats before or with their carbs often see the effect immediately: lower spikes, shorter rises and a much smoother curve. This doesn’t just benefit you now but also supports your HbA1c and long-term metabolic health.
In short
These winter weeks don’t have to be a glucose challenge. With smart food combinations, small habits and insights into your own patterns, you can enjoy the season without big spikes.
Fiber and healthy fats act as your natural brakes. Moving after meals works wonders. And a CGM helps you understand what truly works for your body.
With a bit of insight and a few simple choices, you can keep your glucose steadier, your energy more balanced and your health supported throughout the festive season.
Marnix de Haan
Healthcare Blogger & Diabetes Expert