Why Christmas can be tricky – but doesn’t have to be

Festive foods are often higher in carbs, fat, sugar, and calories than everyday meals. Late nights, alcohol, reduced activity, and stress can all affect blood glucose levels. For people with type 1, mismatched insulin doses can lead to highs or hypos. For type 2, extra carbs and larger portions can push levels up, especially if you’re on tablets or insulin.

Remember: One or two higher readings won’t ruin your long-term control. Get back on track quickly, don’t beat yourself up, and focus on balance rather than perfection.

Plan ahead: The foundation of a happy diabetes Christmas

• Stock up on supplies: Make sure you have plenty of test strips, insulin, tablets, glucagon (for type 1), and ketone strips before GP surgeries close.
• Monitor more often: Check blood glucose more frequently, especially after big meals or drinks. If you have type 1 diabetes, and you are trained, you may need to consider taking extra correction doses (be aware of insulin onboard) 
• Stay active: A post-dinner walk, dancing to Christmas tunes, or playing games all help use up glucose.
• Sick day rules: Colds and flu are common in winter. Illness can raise blood glucose even if you’re eating less. Follow your usual sick day plan and contact NHS 111 if needed.

Christmas carb counting: Your superpower

Carbs & Cals was made for exactly this!

Accurate carb counting is especially important for anyone with type 1 diabetes. Christmas meals are rarely “standard” portions, so use the visual portion guides in the Carbs & Cals books or app. They show real food photos with carb and other nutrient values. If you have the app you can also try the new Food Scanner to get a quick carb estimate.

Here are approximate carb values for common Christmas foods, to help you plan a low carb Christmas (per typical portion – always double-check labels or the app!):

Smart swaps to keep carbs lower at Christmas

The festive period can be a time of higher carb meals, often over a number of days. Many people may be following a lower carbs approach to help manage blood glucose levels.

You don’t have to miss out. Just tweak the classics:

Alcohol and diabetes: Enjoy safely

Alcohol can cause delayed hypos (especially in type 1) because the liver is busy processing alcohol instead of releasing stored glucose.

Guidelines:

• Not to regularly drink more than 14 units a week.
• If you regularly drink as much as 14 units per week, it’s best to spread your drinking over three or more days.
• Don’t drink on an empty stomach, eat carbs when drinking.
• Avoid sugary mixers, cocktails, sweet wines, or liqueurs.

Better choices:

• Dry wine, prosecco, champagne (≈2–3g carbs per glass).
• Spirits + diet/sugar-free mixer (0 carbs).
• Light / alcohol free beer or slimline tonic.

Safety tips:

• Always carry hypo treatment.
• Have / wear diabetes ID.
• Tell friends you have diabetes if you are out drinking.
• Have a carb snack before bed.
• Check glucose before sleep and set an alarm for 2–3am if you’ve drunk heavily.
• If you take insulin you may need to lower the dose (discuss with your diabetes team if unsure how to do this).
• Be cautious about taking a correction dose of insulin if you have been drinking as it may increase the risk of a hypo.

Christmas is all about enjoying yourself!

• Eat slowly and mindfully – it can take 20 minutes to feel full.
• Use a smaller plate to naturally control portions.
• Prioritise protein and veg first, then carbs.
• Save your “carb budget” for the foods you really love (e.g. one mince pie)
• If levels run high for a day or two – consider taking a correct dose (if you know how to do this, and take insulin). A few days with slightly higher blood glucose levels won’t undo a year of more balanced blood glucose levels.

To make festive food choices a little easier, we’ve also created a FREE Christmas Food Carb Guide.

It’s packed with clear, visual portion photos of classic seasonal foods. Whether you’re counting carbs, supporting someone with diabetes, or simply want to stay mindful over the holidays, this handy guide gives you quick, reliable carb counts for all your Christmas favourites.

Download it now and keep it on your phone for easy reference throughout the season.

Final thought: Be kind to yourself and have fun

Christmas is about connection, laughter, and making memories. Not perfect glucose traces. A few higher readings are normal and won’t harm you long-term if you get back to routine afterwards.

Use your Carbs & Cals tools, plan a little, relax a lot, and have a wonderful festive period.

From all the team at Carbs & Cals we wish you a very Merry Christmas