You Don’t Have to Apologize for Eating: Holiday Food and for Diabetes.

The holiday season is supposed to be about connection, and celebration. But if you live with diabetes, holiday meals can feel like walking through a minefield of comments, questions, judgements and unsolicited advice.

• “Should you eat that?”
  “Isn’t that bad for your blood sugar?”
  “I thought diabetics weren’t supposed to have carbs.”

Suddenly you’re no longer a person enjoying a moment—you’re an object being monitored by everyone at the table. This is not only uncomfortable and often embarrassing but it makes us feel less then. We have to eat, diabetics have to eat, everyone has to eat. Let’s talk about why you do not owe anyone an apology for eating anything during the holidays.

Food Isn’t a Moral Issue.

Somewhere along the way, our culture turned food into a scorecard: good vs. bad, clean vs. unhealthy, allowed vs. forbidden. For people with diabetes, the pressure becomes a heaviness, a source of negative thoughts and feelings about us. The problem is… none of this is how diabetes management actually works.

Food is nourishment, comfort, celebration, and culture. It’s how many of us connect with the people we love. It’s also about tradition, memories and well-being. You don’t have to lose yourself, your traditions and your memories because you have diabetes.

Diabetes Management Is Personal

The reality is that diabetes is not one-size-fits-all. Each of us has our way of managing our sugars, our eating, our medications and our routines. Only you and your healthcare team understand how your body responds to food. A plate of mashed potatoes or a slice of pie doesn’t suddenly mean you’re “failing.” It means you’re living your life.

Let’s Retire the Word “cheat” and “cheat meal”

The phrase “cheat meal” is damaging. It implies: You’re breaking rules, you’re doing something wrong and you should feel guilty. What you’re actually doing is participating in a social habit, a family gathering or just spending time with those you care about. You aren’t cheating on yourself. If you choose dessert, it isn’t a secret act of rebellion or shame. It’s a moment of joy and it’s normal to want to end a nice meal or begin the meal with a sweet treat. Feeling joy with food is not unhealthy.

Setting Boundaries at the Table and with your plate

For many people with diabetes, the hardest part isn’t the food—it’s the comments. You don’t need to justify your plate, your medication, or your glucose numbers. You can set gentle boundaries that protect your peace:

• “I’m managing my health in the way that works for me.”

• “I appreciate your concern, but I’m okay.”

• “My diabetes is personal—let’s just enjoy the meal.”

• “I’m working on my health.”

You’re not being rude. You’re practicing self-respect and good boundaries.

Diabetes isn’t managed in a single meal.

A holiday plate is a moment in time—not the entire story of your health.

It is okay to:

• Eat that cookie, pie, cake or whatever you choose!

• Take seconds of your favorite holiday food

• Taste something your family member or friend made with love

You’re not irresponsible. You’re not weak. You’re not doing anything wrong.

You’re a human being enjoying a holiday meal—just like everyone else.

If you needed to hear this:

• You deserve peace at the dinner table.
  You deserve to be included.
  You deserve food without guilt and joy without explanation.

Eat without apologizing.

Happy Thanksgiving!