A Podiatrist’s Guide to the Thanksgiving Table: Eating Smart for Diabetes, Gout, and Arthritis

The holiday season is here, and the aroma of a Thanksgiving feast is just around the corner. We believe that everyone deserves to indulge and celebrate. But “indulging smartly” means something different for every person, especially if you are managing a chronic health condition.

A massive, rich meal can have a direct and painful impact on your feet, triggering flare-ups of diabetes, gout, or arthritis. Here’s a quick guide to navigating the Thanksgiving table so you can enjoy the day without paying for it in pain, courtesy of Feet First Foot Care.

If You Are Managing Diabetes…

The Challenge: Your goal is to control your blood sugar and prevent complications. A typical Thanksgiving meal is loaded with carbohydrates that can cause a dangerous spike.

The Foods to Watch:

• The “Hidden” Sugars: Candied yams (made with brown sugar and marshmallows) and jellied cranberry sauce can have as much sugar as a slice of pie.
• The Carb-Heavy Sides: Mashed potatoes and bread-based stuffing will convert to sugar quickly and send your blood glucose soaring.

Your Smart-Plate Strategy:

• Protein First: Load your plate first with lean, white-meat turkey.
• Go Green: Fill up on non-starchy vegetables like green beans, salads, and roasted Brussels sprouts.
• Smart Swaps: Go for a roasted sweet potato (which has more fiber) instead of the candied or mashed versions.

If You Are Prone to Gout…

The Challenge: Your goal is to avoid high-purine foods, which your body breaks down into uric acid. A build-up of uric acid crystals in your joints (especially the big toe) is what causes an agonizing gout attack.

The Foods to Watch:

• Gravy: Often made from meat drippings, gravy is one of the highest-purine items on the table.
• Dark Meat & Shellfish: Dark turkey meat and any shellfish appetizers are much higher in purines than white meat.
• Alcohol: Beer is notoriously high in purines, and all alcohol can trigger an attack.

Your Smart-Plate Strategy:

• Stick to White Meat and skip the gravy, or use only a tiny amount.
• Hydrate, Hydrate, Hydrate: Drink water relentlessly. It is your best defense for flushing uric acid from your system.
• Be Wary of “Day-After” Soups: Soups made from the turkey carcass are a highly concentrated source of purines.

If You Are Managing Arthritis…

The Challenge: Your goal is to fight inflammation. Many popular holiday foods are pro-inflammatory, which can lead to stiff, swollen, and painful joints the next day.

The Foods to Watch:

• Sugar & Refined Flour: These are major inflammation triggers. This includes dinner rolls, pie crusts, and sugary desserts.
• Processed Ingredients: Casseroles made with processed “cream-of” soups or fried onions can worsen inflammation.
• Red & Processed Meats: If your meal includes ham or sausage (in the stuffing), be mindful.

Your Smart-Plate Strategy:

• Embrace Anti-Inflammatories: Load up on roasted root vegetables. Sweet potatoes and pumpkin are rich in anti-inflammatory vitamins.
• Focus on Spices: Spices like ginger, cinnamon, and turmeric (often found in pumpkin pie!) are natural anti-inflammatories.

The Podiatrist’s Post-Meal Prescription: Get Moving!

No matter what you eat, the best thing you can do after is move!

Dr. Mucinskas elaborates:

• “After the big meal, a short family walk is a fantastic tradition to help with digestion and blood sugar,” says Dr. Mucinskas. “But I also encourage my patients to use the long weekend for a real activity. A longer hike on Friday or Saturday, in a supportive pair of shoes, is the perfect way to reset your body, improve circulation, and remind yourself what your feet are capable of.”

From our family to yours, we wish you a happy, healthy, and pain-free Thanksgiving!

For more information about this treatment method, come see Dr. Adam Mucinskas and the team at Feet First Foot Care Specialists, LLC. Call our office at 860-632-5499 or click here to schedule your appointment today!