For many people living with pre-diabetes and type 2 diabetes, Christmas can feel like a month-long obstacle course of buffets, desserts and big family lunches. It’s a time of celebration — but also a time when maintaining stable blood glucose can feel especially challenging.

One simple approach that has helped many Australians is reducing the amount of carbohydrate in their meals. While it’s not the only way to manage diabetes, it can be a useful strategy for those wanting steadier energy and simpler day-to-day food decisions during the holiday season.

Why lowering carbohydrates can help

Carbohydrate-rich foods like potatoes, bread, rice, pasta, fruit juice and many desserts break down into glucose in the bloodstream. For people with type 2 diabetes — especially those with insulin resistance — this can lead to sharp rises in blood glucose.

Reducing carb intake means there’s less glucose for the body to process. Many people report that:

• their post-meal blood sugars are easier to manage
• they feel fuller for longer when meals include more protein and healthy fats
• cravings and mid-afternoon energy dips become less common.

For some, this way of eating has also supported improvements in weight, medication requirements and HbA1c levels, and can even lead to remission. While results vary from person to person, many describe a greater sense of control and confidence around food.

A digital educational platform such as Defeat Diabetes can be helpful for people living with or at risk of type 2 diabetes to adopt a low-carb approach. As one community member put it:

It wasn’t some extreme diet — it was just eating real, everyday food in a way that made my body work better. I don’t ever feel restricted — I feel free.”

Mark, living with type 2 diabetes — HbA1c improved from 11.3 to 5.4

A low-carb Christmas Day meal plan

Christmas doesn’t have to mean missing out. With a few simple swaps, a festive menu can stay satisfying, celebratory, and lower in carbs. Here’s an example of how a Christmas Day could look for someone wanting to keep their blood glucose steadier:

This type of menu keeps the traditional flavours of the season while reducing the post-meal increase in blood glucose that people with type 2 diabetes experience.

Download your Christmas Day recipes

Finding what works for you

Not every dietary approach suits every person — and no one should feel pressured to follow a particular food philosophy. But for many people living with type 2 diabetes, lowering carbohydrate intake has offered an accessible, realistic way to feel better and manage blood glucose more effectively.

If the festive season usually feels stressful when it comes to food, experimenting with a few lower-carb swaps this Christmas can help you enjoy the celebrations without the mental load of managing each mouthful.