According to nutrition guidance from Brittany Poulson, MDA, RDN, holiday meals often pack several carbohydrate-dense foods into a single sitting.
A typical Thanksgiving spread features stuffing, potatoes, rolls, sweetened cranberry sauce, and a dessert or two, all sources of fast-digesting starch or added sugar.
When so many carb-rich items are eaten together, the body absorbs a larger total amount of glucose than it would during an ordinary meal.
Even modest portions can stack up, especially if you take “just a little” of everything. According to a study published in Metabolism can this combined load drive the strongest rise in post-meal glucose level.
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Protein, fat, and portion size
Turkey, buttery sides, and creamy casseroles add protein and fat that slow down the movement of food from the stomach to the small intestine.
A study published in Diabetes Care notes that this delay softens the initial spike but can keep glucose levels higher for several hours afterward.
Many people describe feeling unusually full or sluggish which is a natural consequence of slower digestion paired with a heavy meal.
Portion size matters as well. Going back for seconds, nibbling before the meal, and having dessert soon after the main course all increase the total amount of fuel your body must process.
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Instead of one distinct rise in glucose, these repeated bites may create several smaller waves.
Drinks, timing, and pace
Sugary beverages like cider or soda can create quick jumps in blood sugar, while alcohol may cause a delayed or unpredictable response depending on when it’s consumed.
Long gaps before eating, common on Thanksgiving afternoon, can also set the stage for a sharper rise once the meal begins.
Eating more slowly and spacing out courses typically leads to a gentler overall pattern, according to a study published in British Journal of Nutrition.
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Sources: VeryWell Health, Metabolism, Diabetes Care, and British Journal of Nutrition.