Reviewed By: Dr. Jonathan Brugger
Thanksgiving offers the perfect opportunity to celebrate loved ones by preparing nutrient-rich, eye-friendly dishes. Eye health is largely influenced by our diet, and incorporating specific foods can help guard against age-related eye diseases, such as diabetic retinopathy, cataracts, and macular degeneration. Here’s a look at some nutritious foods to boost eye health this season for diabetic people, along with tips on enjoying them with family and friends during your holiday meal.
1. Sweet Potatoes
Sweet potatoes add vibrant color to the Thanksgiving table and are packed with beta-carotene, which the body converts into vitamin A. This nutrient plays a crucial role in eye health by supporting the retina and improving our ability to see in low-light conditions. For individuals managing diabetes, adding these vitamin A-rich foods to the diet may provide a protective layer against diabetic retinopathy—a condition that affects the blood vessels in the retina.
How to Share: Make a sweet potato casserole or roasted sweet potato dish your family will love. The rich flavor can help you feel good knowing you’re serving something that supports everyone’s vision.
2. Pumpkin
Pumpkin is rich in lutein and zeaxanthin, two antioxidants that filter harmful blue light and protect the retina from age-related damage. These nutrients benefit anyone at risk of cataracts and macular degeneration, especially those with diabetes who may face an increased likelihood of vision issues. Embracing the eye health benefits of fall foods for diabetics, pumpkin serves as a festive ingredient that promotes eye health without causing blood sugar spikes.
How to Share: Other than the traditional pumpkin pie, make a pumpkin soup starter or add pumpkin puree to your mashed potatoes for an eye-healthy alternative.
3. Carrots
Carrots make a great addition to any Thanksgiving spread. Known for their high beta-carotene content, carrots are eye health superfoods that help prevent dry eyes, especially as winter air becomes dry and harsher. Carrots are also low on the glycemic index, making them a safe and nutritious choice for those with diabetes looking to manage diabetic eye disease with diet.
How to Share: Add roasted carrots with a drizzle of honey and thyme to your vegetable side dishes or shredded carrots to a Thanksgiving salad for a refreshing crunch and eye-boosting benefits.
4. Kale and Spinach
Dark leafy greens like kale and spinach are loaded with lutein, zeaxanthin, and vitamin C—powerful nutrients that shield the eyes from oxidative stress. These greens are also high in fiber and low in sugar, ideal for those managing diabetes, as they help reduce inflammation in the eyes and support overall health. Including these greens on your Thanksgiving menu is a proactive step towards managing diabetic eye disease with diet.
How to Share: Serve a kale and spinach salad with cranberries and walnuts as a festive, eye-friendly side. The cranberries add a seasonal touch, and the salad offers a refreshing break from heavier Thanksgiving dishes.
5. Butternut Squash
Butternut squash is packed with vitamin C, a nutrient known for strengthening the blood vessels in the eyes and helping ward off cataracts. Vitamin C also supports collagen in the cornea, which is essential for maintaining clear vision. Adding butternut squash to the Thanksgiving meal is an easy and effective way to boost eye health for everyone at the table.
How to Share: Roasted butternut squash with rosemary and a touch of olive oil is a flavorful and healthy addition to any holiday spread. It’s rich, comforting, and full of nutrients that are particularly beneficial for eye health.
6. Blueberries
Blueberries contain vitamins C and E, antioxidants to reduce eye inflammation. This can be especially advantageous for people with diabetes, who are at a higher risk for conditions such as diabetic retinopathy. Additionally, blueberries are known to lower oxidative stress, which can damage the delicate blood vessels in the eyes.
How to Share: Create a blueberry compote as a topping for turkey or roasted meats. It’s a unique, flavorful addition that brings a burst of antioxidants to your holiday meal, helping manage diabetic eye disease with diet.
7. Walnuts
Walnuts are rich in omega-3 fatty acids, which help reduce inflammation and support tear production—beneficial for those experiencing dry eyes. Omega-3s also benefit the retina and can protect against age-related vision issues. Including walnuts in your Thanksgiving meal may be a small touch, but it offers big benefits, particularly for those managing diabetes and aiming to protect their vision.
How to Share: Top a Thanksgiving salad with walnuts or sprinkle them over a green bean casserole. Their crunch adds texture, and their omega-3 content makes them a valuable addition to support eye health.
Why Diabetic Eye Disease Awareness Matters This Thanksgiving
Diabetic retinopathy is a leading cause of blindness, and many people with diabetes aren’t aware of their risk until it’s too late. Nearly one-third of adults with diabetes over age 40 have some form of retinopathy, often with few early symptoms. This makes November, Diabetic Eye Disease Awareness Month, an important time to take proactive steps for vision health.
While regular eye checkups and good blood sugar management are critical, incorporating foods that help prevent diabetic retinopathy is another vital component. Including these eye-friendly ingredients in your Thanksgiving meal is an easy way to protect your vision and your loved ones.
Making Thanksgiving About Eye Health
Encouraging loved ones to prioritize eye-friendly foods can inspire conversations about health, emphasize the importance of regular eye checkups, and encourage more mindful eating habits throughout the year.
Anyone concerned about their vision or eye health should consider scheduling an eye exam with an eye care professional at Carolina Eyecare Physicians. Whether you’re managing diabetic eye health or seeking advanced care for cataracts and glaucoma, our team of experts is here to help. Dr. Paul M. Herring, Dr. Robert G. Reuther, Dr. Jonathan Brugger, and Dr. Francisco A. Folgar and our other qualified physicians bring extensive expertise in retina care, laser surgery, and diabetic eye care.
With 16 locations across South Carolina, they offer services designed to help you maintain optimal eye health year-round. Catching issues early is always beneficial, and they can provide personalized recommendations to support your vision. Schedule an appointment Today!
**The information provided in this blog on eye-healthy Thanksgiving foods is for general informational purposes only. Remember to seek advice from a qualified eye care professional with any questions you may have regarding your specific medical condition or treatment options.**
