David Saunders
Christmas desserts have a way of arriving like a brass band at full volume: loud, sweet, impossible to ignore, and somehow still charming even when they leave you feeling a bit rattled. If you’re watching your blood sugar, the holidays can feel like a minefield—pudding here, mince pie there, gingerbread “just one more” everywhere. But the good news is you don’t have to banish dessert to enjoy steadier glucose.
Dietitians from Ben’s Natural Health say the trick isn’t martyrdom. It’s strategy: how you pair, plate, and time your favourites—plus a pinch of movement—can change how your body responds. If you live with diabetes or another health condition, you’ll still want to track what these foods do to your glucose levels. But for most people, these are the sorts of practical tweaks that keep festivities festive.
1) Christmas pudding: bring vegetables to the party first, then add custard with purpose
Yes, vegetables before pudding. Stay with me here.
Before dessert, start with a small serving of vegetables with olive oil and vinegar—think a simple salad, or cooked greens with a vinaigrette. The fibre and acidity can help slow how quickly sugar from the pudding hits your bloodstream.
When you do serve the pudding, choose custard made with milk and eggs instead of relying solely on heavy cream or brandy butter. Custard brings protein to the table, and protein can help blunt the impact of a carb-heavy dessert.
“For Christmas pudding, think: veggies and vinegar first, custard instead of only cream, and a short walk after,” says the expert.
2) Gingerbread: stop treating it like a solo act
Gingerbread is brilliant. The problem is when it turns up alone, unaccompanied, and your stomach is empty—then your blood sugar gets the full drum solo.
Instead, make gingerbread part of a balanced dessert plate. Serve two or three small cookies alongside:
- A scoop of Greek yoghurt or skyr
- A small handful of nuts (walnuts, almonds, or pecans)
- Optional: orange or apple slices for extra fibre and a bit of acidity
Eat a few bites of yoghurt and nuts first, then alternate with the cookies. You’re not “ruining the treat”—you’re building a buffer.
“If gingerbread is the only thing in your stomach, your blood sugar will feel it,” explains the expert. “Pairing it with yoghurt, nuts, and some fruit turns it into a more balanced dessert, so you still get the festive flavor without such a sharp spike and crash.”
3) Panettone: turn it into a meal, not a sugar starter pistol
Panettone with coffee is a lovely tradition—and also an easy way to start the day with a big glucose spike, especially when it’s a thick slice and breakfast is otherwise… air.
Two more blood-sugar-friendly ways to serve it:
Panettone French toast
Dip thin slices of panettone into a mixture of egg and milk, pan-fry until golden, then serve with Greek yogurt and berries instead of syrup. The eggs and dairy add protein and turn the sweet bread into part of a more complete meal.
Panettone parfait
Cube a small slice and layer it with thick yoghurt, chopped nuts, and berries. Here, panettone becomes the crunchy topping rather than the whole show.
4) Mince pies: serve them “cheese-board style,” not drive-by
Mince pies are concentrated—sugar and refined carbs packed into a small, confident parcel. The fix isn’t pretending they don’t exist. It’s refusing to eat them in passing.
Build a plate:
- One mince pie
- A piece of cheddar (or another firm cheese)
- A few walnuts or almonds
- Optional: pear or apple slices
Eat the cheese and nuts first. Then take on the mince pie like it’s meant to be enjoyed—slowly, on purpose.
“A mince pie on its own is a sugar and starch bomb,” says the expert. “But if you put it on a plate with cheese and nuts, and eat those first, you add a protective layer.”
The expert takeaway: keep the tradition, change the pattern
A spokesperson from Ben’s Natural Health adds: “Holiday desserts don’t have to be off-limits if you’re watching your blood sugar. For most people, the goal is following smarter patterns like pairing sweets with protein and fiber, avoiding constant grazing, and adding a bit of movement after rich meals. Those small adjustments can make a big difference to your energy, mood, and long-term health.”
That’s the spirit of it. Christmas desserts don’t need to be a daily endurance test. Make them a plated moment, add protein and fibre, avoid the constant nibbling, and take a short walk after. You still get the tradition—just without the crash landing.
FAQs
Can I eat Christmas desserts if I’m watching my blood sugar?
Yes—portion, pairing with protein/fibre, and timing (plus movement) can reduce spikes. Monitor your individual response.
What’s the simplest way to reduce a dessert glucose spike?
Don’t eat sweets on an empty stomach. Pair them with protein/fat (yogurt, cheese, nuts) and add a short walk after.
Are mince pies the worst option?
They’re very concentrated in sugar and refined carbs, but serving them with cheese and nuts can help soften the impact.
Is custard better than cream with Christmas pudding?
Custard made with milk and eggs adds protein, which can help buffer a high-carb dessert compared with cream alone.
