The 10 Most Unhealthy Thanksgiving Dishes (and Why You Might Want to Rethink Them)

Thanksgiving is a time to celebrate family, gratitude, and delicious food. However, many traditional dishes served during this holiday are loaded with unhealthy ingredients that can negatively impact your health. As Dr. Don Colbert, a proponent of preventative and holistic medicine, I encourage you to be mindful of what you eat—not to take away from the joy of the holiday, but to protect your health. Here’s a breakdown of the 10 most unhealthy Thanksgiving dishes and why they can be problematic, along with the nutritional facts per serving.

1. Candied Sweet Potatoes

Why It’s Unhealthy:
Sweet potatoes are naturally nutrient-rich, but adding marshmallows, brown sugar, and butter turns them into a sugar bomb. The excess sugar can spike blood glucose levels, leading to an energy crash later.
Nutritional Facts (per serving, ~1 cup):

● Calories: 290
● Sugar: 30g
● Trans Fats: 0g
● Hydrogenated Fats: 2g ● Total Fat: 8g

2. Green Bean Casserole

Why It’s Unhealthy:
This dish typically includes canned cream of mushroom soup and fried onions, which are high in sodium and unhealthy fats. The processed ingredients can lead to inflammation and water retention.

Nutritional Facts (per serving, ~1 cup):

● Calories: 180
● Sugar: 4g
● Trans Fats: 1g
● Hydrogenated Fats: 3g ● Sodium: 870mg

3. Stuffing (Traditional)

Why It’s Unhealthy:
Stuffing often contains white bread, butter, sausage, and high-sodium broth. The refined carbs and unhealthy fats can contribute to weight gain and sluggish digestion.
Nutritional Facts (per serving, ~1 cup):

● Calories: 350
● Sugar: 5g
● Trans Fats: 0.5g
● Hydrogenated Fats: 2g ● Sodium: 820mg

4. Pumpkin Pie

Why It’s Unhealthy:
While pumpkin itself is nutritious, the added sugar, cream, and pie crust turn it into a calorie-dense dessert. Overindulging can disrupt your metabolic health. Nutritional Facts (per slice):

● Calories: 320
● Sugar: 25g
● Trans Fats: 0g
● Hydrogenated Fats: 2g ● Total Fat: 14g

5. Pecan Pie

Why It’s Unhealthy:
Pecan pie is one of the most calorie-dense Thanksgiving desserts due to the combination of corn syrup, sugar, and butter. The high sugar content can strain your pancreas and increase inflammation.
Nutritional Facts (per slice):

● Calories: 490
● Sugar: 45g
● Trans Fats: 0g
● Hydrogenated Fats: 3g ● Total Fat: 27g

6. Mashed Potatoes with Gravy

Why It’s Unhealthy:

White potatoes are high on the glycemic index, and adding butter, cream, and gravy makes this dish high in saturated fats and sodium. This can contribute to high blood pressure and weight gain.
Nutritional Facts (per serving, ~1 cup with gravy):

● Calories: 300
● Sugar: 3g
● Trans Fats: 0g
● Hydrogenated Fats: 1.5g ● Sodium: 600mg

7. Dinner Rolls

Why It’s Unhealthy:
White flour rolls lack fiber and are quickly broken down into sugar by the body, leading to blood sugar spikes. Adding butter increases the calorie and fat content. Nutritional Facts (per roll with butter):

● Calories: 160
● Sugar: 2g
● Trans Fats: 0g
● Hydrogenated Fats: 1g ● Sodium: 210mg

8. Cranberry Sauce (Canned)

Why It’s Unhealthy:
Canned cranberry sauce is often loaded with high-fructose corn syrup, making it a sugar-heavy side dish. The added sugar can lead to insulin spikes and inflammation.
Nutritional Facts (per serving, ~1/4 cup):

● Calories: 110
● Sugar: 22g
● Trans Fats: 0g
● Hydrogenated Fats: 0g ● Sodium: 10mg

9. Macaroni and Cheese

Why It’s Unhealthy:
This rich dish is loaded with processed cheese, butter, and refined pasta. The combination of unhealthy fats and carbs can disrupt your gut health and contribute to weight gain.
Nutritional Facts (per serving, ~1 cup):

● Calories: 310
● Sugar: 5g
● Trans Fats: 0.5g

● Hydrogenated Fats: 3g ● Sodium: 720mg

10. Sweetened Beverages (Punch or Sodas)

Why It’s Unhealthy:
Sugary drinks are a common addition to Thanksgiving meals. The high sugar content provides empty calories, which can lead to weight gain and increased risk of type 2 diabetes.
Nutritional Facts (per serving, ~1 cup):

● Calories: 150
● Sugar: 39g
● Trans Fats: 0g
● Hydrogenated Fats: 0g ● Sodium: 10mg

A Healthier Perspective

Rather than avoiding these dishes entirely, consider healthier swaps: ● Use unsweetened ingredients and spices to flavor dishes.
● Opt for whole grain bread in stuffing.
● Make pies with alternative sweeteners like stevia.

Being mindful of what you eat can help you enjoy Thanksgiving without sacrificing your health. Remember, moderation is key, and staying active after your meal is an excellent way to support digestion and overall wellness.
From my heart to yours, I wish you a blessed and healthful Thanksgiving!