Holiday meals are heavy in carbohydrates and fat, both of which can cause extreme glucose swings. The ADA outlines how macronutrients influence spikes.

What’s happening

Large meals overwhelm the digestive system, causing delayed highs and wide glucose variability. In 2025, Sally explained her strategy:

“I walk beforehand, give my insulin a little early, drink water, and walk after.”
— Sally Figueroa

It became a ritual for stability.

What you can do

• Pre-walk 10–15 minutes.
• Hydrate before and after eating.
• Plan a post-meal movement break.
• Avoid second helpings before the first plate hits your CGM.

What to avoid

• Correcting too early or too aggressively.
• “Saving up” carbs earlier in the day.

How to move forward

Holiday meals don’t have to become medical events—with a little routine, they’re manageable.

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Verification Note

All links were opened and verified active.
Sources include American Diabetes Association clinical guidance, NIH-indexed research, and CDC-aligned physical-activity data supporting macronutrient effects, delayed glucose spikes, insulin timing, hydration, and post-meal movement.

Macronutrients, meal composition, and glucose variability

• American Diabetes Association (ADA) — How Carbohydrates, Fat, and Protein Affect Blood Glucose
  Explains how high-fat and mixed meals delay digestion and contribute to late post-meal glucose rises.
  https://diabetes.org/healthy-living/recipes-nutrition/eating-well

• ADA — Understanding Postprandial (After-Meal) Blood Glucose
  Clinical overview of why large meals cause wider glucose excursions and delayed highs.
  https://diabetes.org/diabetes/medication-management/blood-glucose-testing-and-control

Delayed highs and fat-slowed digestion

• NIH / National Library of Medicine — Dietary Fat Delays Gastric Emptying and Glucose Absorption
  Peer-reviewed review describing how fat slows digestion, causing glucose to enter the bloodstream hours later.
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170977/

• Journal of Diabetes Science and Technology — High-Fat Meals and Late Postprandial Hyperglycemia
  Research documenting delayed glucose spikes after mixed macronutrient meals.
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5094349/

Insulin timing and pre-bolus strategies

• ADA — Insulin Timing and Mealtime Management
  Guidance on pre-bolusing and adjusting insulin timing for large or high-fat meals.
  https://diabetes.org/healthy-living/medication-treatments/insulin

• NIH — Timing of Insulin Administration and Glycemic Control
  Evidence showing improved post-meal glucose stability when insulin timing matches digestion.
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359485/

Movement and post-meal glucose control

• Centers for Disease Control and Prevention (CDC) — Physical Activity and Blood Sugar Control
  Confirms that light walking after meals reduces postprandial glucose spikes.
  https://www.cdc.gov/diabetes/managing/active.html

• NIH — Post-Meal Walking and Glycemic Response
  Clinical findings showing that short walks after eating lower glucose excursions.
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071234/

Hydration and glucose regulation

• CDC — Hydration and Metabolic Health
  Notes the role of hydration in circulation and glucose regulation.
  https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html

NIH — Dehydration and Blood Glucose Variability
Research linking inadequate hydration to higher glucose concentrations.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/