Pie Season Is Here: 3 Swaps for Steadier Blood Sugar
November 03, 2026 7 read
Between Thanksgiving and New Year’s there is almost always something sweet within reach. A pie on the counter. A tin from a neighbor. The good cookies somebody brought to church.
Skipping all of it is not a plan. It is a thing people announce in November and abandon by the second week of December.
Why The Holiday Table Matters For Blood Sugar
Most of what covers a holiday table is starch. Rolls, stuffing, mashed potatoes, pie crust, sweet potatoes. Your body breaks starch down into glucose, which is blood sugar. The more starch on your plate and the faster you eat it, the more glucose arrives at once.
That is the basic picture. The three swaps below are small ways to slow that process down without changing what the meal looks like.
Swap #1: Change Half The Crust, Not The Pie
Pie crust is flour, fat, and a little water. The filling is where the flavor lives.
Swap half the white flour in the crust for almond flour or oat flour. You get a crust that tastes slightly nuttier and holds together just as well. Almond flour and oat flour bring fiber along, and fiber is digested more slowly than refined white flour, so a normal-sized slice may leave you more satisfied.
Half is the number that matters. All the way to almond flour and the crust gets crumbly and hard to roll. Half behaves almost exactly like the original.
Swap #2: Take The Marshmallows Off The Sweet Potatoes
Sweet potato casserole is the dish where the topping has quietly become the point.
Marshmallows and brown sugar on top of an already sweet vegetable adds sugar to a dish that already has plenty of its own. Swap the topping for toasted pecans and cinnamon.
You keep the crunch, which is what people actually want from the topping. You get something that tastes more like the sweet potato underneath it. And nobody at the table will say a word about it, which is the real test of a swap.
Swap #3: Change The Order, Not The Food
This is the one almost nobody thinks of, and it is the easiest of the three because it does not involve cooking anything differently.
Eat in a different order. Turkey and the green beans and the salad first. Rolls, potatoes, and stuffing after that. Pie last, after a gap.
Nothing comes off your plate. You eat the same meal. Starting with protein and vegetables may leave you less interested in a third helping of the starch, and giving yourself a gap before dessert lets the meal settle before you add to it.
That is it. That's the whole swap.
Where A Daily Routine Fits
Swaps handle the six weeks in front of you.
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