Maintaining stable blood sugar levels is important for feeling your best both day-to-day and for avoiding any chronic health problems later in life. Ever experience a sudden drop in energy and feel a wave of fatigue hit you? You can thank a drop in blood sugar for that.
“Blood sugar spikes matter over time. Repeated surges in glucose can drive systemic inflammation, oxidative stress and insulin resistance. These processes put strain on blood vessels, contribute to plaque buildup and increase cardiovascular risk,” says Dr. Martin Scott Dawson, MD, FACC, a cardiologist and member provider of Cooper and Inspira Cardiac Care.
Dr. Karishma Patwa, MD, a cardiologist at Manhattan Cardiology and contributor to LabFinder, also says that experiencing frequent fluctuations in blood sugar levels can negatively impact long-term health. “Frequent sugar spikes can damage the arterial walls, cause full-body inflammation and increase cholesterol. This is the perfect environment for plaque formation,” she says.
Dr. Dawson says that while enjoying a meal that spikes your blood sugar every once in a while isn't a big deal (he emphasizes that habits matter more than infrequent holiday meals), some people may want to avoid foods that spike their blood sugar simply because it helps them feel their best. To that end, there’s one common Thanksgiving side that many people don’t realize spikes blood sugar.
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The Common Thanksgiving Side That Could Spike Your Blood Sugar
Sweet Potato Casserole with Cashews and MarshmallowsSweet potatoes are one food that’s right at home on the Thanksgiving table. While the spud doesn’t spike blood sugar on its own, both Dr. Dawson and Dr. Patwa say that when it’s topped with marshmallows and served in the form of a sweet potato casserole, it’s a different story.
“Adding marshmallows to sweet potatoes increases the sugar and triglyceride [a type of fat] content quite a bit, which can certainly spike blood sugar,” Dr. Patwa says.
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Dr. Dawson says this, too. “That classic sweet-potato-and-marshmallow casserole loads an otherwise heart-smart vegetable with added sugar. Extra sugar means a quicker spike in blood glucose, followed by a crash that can leave someone feeling sluggish. Holiday nostalgia has its place, though it helps to know what is happening inside the body,” he says.
It bears repeating that this doesn’t happen when you eat sweet potatoes without marshmallows. Despite their name, both cardiologists say sweet potatoes don’t spike blood sugar very much when eaten on their own. “Sweet potatoes deserve their place at the holiday table. On their own, these vibrant root vegetables are a win for heart health,” Dr. Dawson says.
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He explains that sweet potatoes are high in potassium, which helps regulate blood sugar. He adds that they’re also rich in fiber, which supports healthy cholesterol levels and slows digestion. “Their natural sweetness comes with a lower glycemic impact than many refined starches, so they provide steady energy rather than a sharp rush of sugar,” Dr. Dawson says.
Both cardiologists say that when it comes to thinking about how to approach Thanksgiving, what’s most important is to enjoy the holiday; don’t let policing how healthy or not your favorite foods are get in the way of celebrating.
“It's important to be able to enjoy the holidays with loved ones and food is a big part of that,” Dr. Patwa says. Dr. Dawson adds to this, saying, “Thanksgiving is about gratitude and connection more than perfect nutrition. A healthy mindset goes hand-in-hand with a healthy heart.”
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To maintain a healthy mindset while building your plate, Dr. Patwa recommends loading your plate up with lean proteins and vegetables first. That way, you can make sure your protein and fiber bases are covered. Then, go for the more indulgent foods (like sweet potato casserole and pumpkin pie) in smaller portions.
Besides giving most of the real estate on your plate to protein- and fiber-rich foods, Dr. Dawson says that it’s also important to stay well-hydrated (with water, not the wine and sparkling grape juice being passed around the table). He says that going for a walk after you eat your Thanksgiving meal can help with digestion and avoid that bloated, too-full feeling. Staying well-hydrated and going for a walk both support stable blood sugar levels too, he says.
“Savor the day, be kind to yourself and keep perspective,” Dr. Dawson says. “A single meal does not define your health; the habits you return to afterward do.”
It also helps to remember that you can also enjoy what’s on the Thanksgiving table for leftovers too. Not everything has to be enjoyed all at once. Sweet potato casserole can be the perfect day-after dessert!
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Dr. Martin Scott Dawson, MD, FACC, cardiologist and member provider of Cooper and Inspira Cardiac CareDr. Karishma Patwa, MD, cardiologist at Manhattan Cardiology and contributor to LabFinderHence then, the article about the common thanksgiving side that could lead to a massive blood sugar spike was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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