Holiday Season Carb Counting

It’s the holiday season, and for most people that means indulging in seasonal treats and meals. It’s no different for people living with type 1 diabetes (T1D). One of the major stresses of managing T1D, particularly for people who are newly diagnosed can be meal planning, and both how it will affect blood glucose levels and how much insulin you might need.

But with a little planning and preparation, you can and should enjoy time with family and friends – including holiday dinners – with confidence.

Thank you to Beyond Type 1 for these traditional holiday meal carb counts to help guide your decisions this holiday season.

* Please note that your portion sizes may vary, and your carbohydrate counts will need to be adjusted accordingly.


Lasagna1 Cup30g
Brisket1 oz.0g


Mashed Potatoes1 cup30g
Roasted Potatoes1 cup28g
Sweet Potato1 Med.28g
Potato Latke1 Med.10g
Candied Yams1/2 cup45g
Sweet Potato Casserole with Mini Marshmallows1/3 cup30g
Green Beans1/2 cup4g
Green Bean Casserole1 1/2 cup.9g
Corn1/2 cup9g
Sauerkraut1 cup6g
Glazed Carrots1/2 cup25g
Brussel Sprouts1/2 cup4g
Cheese1 oz.0-1g
Stuffing1/2 cup20g
Cranberry Sauce1/4 cup25g
Gravy1/2 cup5g
Dinner Roll120g
Cornbread1 piece28g
Challah2 oz.30g
Matzo Ball110g
Matzo Ball Soup1 cup15g
Noodle Kugel2″ Square23g
Apple Sauce – Sweetened4 oz.23g
Apple Sauce – Unsweetened4 oz.12g
Sour Cream2 tbsp..5g
Olive Oil1 tbsp.0g


Sweet Potato Pie1/8th Slice35g
Minced Meat Pie1/8th Slice55g
Pumpkin Pie1/8th Slice35g
Apple Pie1/8th Slice45g
Pecan Pie1/8th Slice60g
Meringue Pie1/8th Slice50g
Fruitcake1/8th Slice26g
Christmas (Plum) Pudding2 oz.30g
Sticky Toffee Pudding2 oz.25g
Bread Pudding2 oz.20g
Trifle1 2 oz.15g
Ginger Snap Cookies4 (1 oz.)23g
Shortbread Cookies4 (1 oz.)21g
Chocolate Chip Cookies220g
Peanut Butter Cookies220g
Sugar Cookies222g
Meringue Cookies615g
Rugelach1 oz./pc.17g
Sufganiyot (Jelly Donut)125g
Cheese Blintz112g
Chocolate Gelt1 oz.17g
Cheesecake1 pc. (1/6)20g
Candy Cane115g
Vanilla Ice Cream1/2 cup16g
Chocolate Ice Cream1/2 cup18g
Brand Butter2 tbsp.15g
Whipped Cream
2 tbsp.2g


Eggnog1/2 cup30g
Hot Cocoa with Water1 cup15-20g
Hot Cocoa with Milk1 cup30g
Spiced Apple Cider (Non-Alcoholic)1 cup30g
Hard Apple Cider12 oz.15-30g
Wine (White or Red)5 oz.4g
Champagne5 oz.3g
Regular Beer5 oz.12g
Light Beer12 oz.6g
Spirits1 oz.0g

Holiday gift guide for people living with diabetes

The holiday season is upon us, and with it, the stress that can come with trying to find that perfect gift for the special people in your life. Let JDRF help with your shopping.

We’ve put together a gift guide with a few creative ideas for your loved ones living with type 1 diabetes – but that can also work for just about anyone on your list. Whether you choose to go simple or fancy, homemade or store-bought – gifts chosen with care will always be a winner.

For the fitness lover

Online exercise subscriptions

Bring the gym to their home, by giving your friend or loved one a subscription to High Intensity Interval Training (HIIT) yoga, Pilates or Peleton classes. With so many people making the switch to home workouts, there is a world of choice online at your fingertips.

Fitness trackers

Maintaining an active lifestyle is an important part of effectively managing diabetes and trackers can be great motivators. Help a friend monitor his/her progress with a tool that counts steps and calories burned, observes heart rate and sleep patterns, and syncs it all to a smartphone.

Home exercise equipment

Free weights, exercise bands, yoga mats, even exercise clothing. Consider a gift card or purchase the equipment that they’ll use to stay fit throughout the winter and into the new year.

Turn their home into a spa

Socks and slippers

Foot care is important for everyone, but especially for people with T1D. Compression socks can help with fatigue and nerve pain in the feet. Non-skid, seamless, moisture-wicking socks, along with a pair of slippers with a hard sole and a closed toe can help to prevent slips and falls. Look for cozy socks with fun seasonal patterns.

Body cream

Dry skin and winter go hand in hand, particularly for people with T1D. Glucose monitoring is also easier when skin is moisturized, and with so many scents and brands to choose from – you can make something that is functional feel like being pampered as well.

Humidifier with essential oil reservoir

Help stave off winter dryness with a humidifier. Finding one with an essential oil reservoir can spread soothing scents throughout their house and create a relaxing atmosphere; while helping to ease the sore throats and uncomfortable skin that can result from the dryness of central heating.

For the foodie in your life

Online cooking classes

With so much variety and expertise online, why not offer a subscription to online cooking classes. You can find classes to inspire anyone from a beginner to serious foodie. Consider truffle-making, dumplings or canning/pickling your own veggies and jams.

Cooking equipment

Air fryers are all the rage these days, as a way to enjoy ‘fried’ foods in a healthier way. A slow cooker makes meal planning and prep a lot simpler. Consider this gift to make carb counting and meal planning easier and more fun.


A professional cookbook, or even a homemade book filled with special family favourite recipes passed down over time will bring joy to the foodie in your life.

For the bookworm


The holidays are the perfect time to catch up on some reading and a good book is always a welcome gift. Or consider a gift card to your local bookstore so your loved one can choose their own. Or perhaps a gift certificate for the e-reader if they prefer to read that way. Reading is a great way to unwind and recharge.


If there is a writer in your family, they might appreciate a personalized journal or diary. They can use it to help track blood sugar readings, food intake and exercise. But it can also be a place to be creative, write short stories, poems or just their thoughts on any given day. Be sure they know it’s completely private and only to be shared if they want.

For the fashion forward

Fun and stylish diabetes supply bags

Living with diabetes means carrying a lot around, so why not make that supply bag fashionable and fun? These fashionable accessories are often designed by people who have diabetes, making them the perfect choice.

And supporting a charity, including JDRF will help you to feel good while doing good. The gift of philanthropy goes a long way, and the ripple effect impacts more people than you know.

Whatever the approach, on behalf of everyone at JDRF – we wish you and yours a safe and happy holiday season.