By Dr. Stacie Stephenson
Thanksgiving is a time for gratitude, togetherness and, yes, indulgence. But while we focus on what we’re thankful for, we often forget to think about what’s really in the food we’re eating.
Many Thanksgiving favorites, especially store-bought sides, desserts and even sauces, are loaded with hidden ingredients that can do harm to your health over time. I’m not here to ruin your holiday, but my focus on lifestyle medicine helps me to see holidays in a different light. I can help you make informed choices so you can enjoy the feast and feel good afterward. If you have been working hard to eat healthily all year, don’t let Thanksgiving dinner be an excuse to start weeks of free-for-all holiday eating that will set you back and undo all the progress you’ve made. Let’s take a closer look at a few of the biggest hidden culprits lurking in your Thanksgiving dinner:
The bright side of red dye isn’t so bright
That glossy cranberry sauce or perfectly pink frosted cupcake may look festive, but behind that unnaturally brilliant hue often hides a dangerous additive: Red 40 dye. While Red 40 has received a lot of buzz this year, and many companies are working to remove it from their products, don’t let your guard down just yet. The dye isn’t required to be removed until 2027, so you can’t assume you’ll be purchasing dye-free versions for your holiday.
Red 40 dye is one of the most common synthetic colorings used in food, and it’s found in everything from cranberry sauces and salad dressings to candies and drinks. Research has linked artificial dyes to hyperactivity in children, hormonal disruption and inflammation in the body. Some studies have shown that Red 40 dye can affect gut health and may increase oxidative stress, essentially creating more “cellular rust” inside your body.
If you’re buying cranberry sauce or desserts, look for versions colored naturally—with beet juice, pomegranate or annatto. Better yet, make your own cranberry sauce from scratch. Fresh cranberries simmered with a little orange zest and coconut sugar, raw honey or real maple syrup taste even better—and come with antioxidants that protect your cells, not damage them. Homemade goodies can also replace those store-bought frosted desserts…or better yet, try something with less sugar, like fresh fruit and yogurt parfaits or fruit tarts.
Sugar shock: sweetness sneaks in everywhere
We expect dessert to be sweet, but sugar hides in almost every part of the Thanksgiving spread. It can be in canned yams, sauces, salad dressings, cornbread mixes and even turkey glazes.
The average American consumes more than three times the recommended amount of sugar on Thanksgiving Day alone. All that excess sugar spikes your blood glucose, stresses your pancreas and leads to that familiar post-meal crash—leaving you tired, foggy and craving more food, even when you know you’ve already eaten more than your body needs.
But the long-term effects are even more serious. Chronic high sugar intake contributes to inflammation, fatty liver disease, insulin resistance and an increased risk of certain cancers. It feeds harmful gut bacteria while starving the beneficial ones that support your immune system and mood.
This year, be conscious of the sugar you’re consuming. For a dash of color, add fresh fruit to a salad—pomegranate seeds and citrus slices are festive holiday additions.
Skip the sugary, marshmallow-topped sweet potatoes. Use pure maple syrup in moderation, or orange juice, depending on what flavors you are looking for. Replace the marshmallows with pecan halves, which will toast nicely in the oven while the potatoes are baking.
Make simple swaps: Use cinnamon or vanilla instead of extra sugar in pies, or try baking with coconut sugar, monk fruit or date sugar. You’ll be amazed at how satisfying natural sweetness can be.
The serious health consequences of processed oils Partially hydrogenated oils are common in processed baked goods and many other foods because they are shelf-stable. However, these contain dangerous trans fats. Palm oil is another heart-hazardous fat common in processed foods. These oils are cheap, shelf-stable and create that smooth, creamy texture we associate with comfort.
The problem? Most of these highly processed oils are heated to the point that harmful oxidation products form. These compounds promote inflammation and can increase your risk of heart disease.
Instead of commercial products, try something locally made. I love shopping at small artisanal bakeries during the holidays. You can usually find delicious sourdough breads, rolls, pastries and pies, and you’ll be supporting your local businesses. If you do decide to buy premade at the grocery store, look for products made with healthier oils like avocado, olive or coconut oil—or bake your own with simple ingredients. It’s a small step that makes a big difference.
Processed meats and hidden chemicals
If you buy a pre-brined turkey, processed gravy mix or boxed stuffing, you may be getting more than you bargained for. These products often contain nitrates, phosphates and preservatives designed to extend shelf life and intensify flavor. Unfortunately, those same chemicals can interfere with your gut microbiome, and may increase the risk of certain cancers over time. Many also contain huge amounts of sodium, which can raise blood pressure and put you at greater risk of heart disease. Some family traditions include highly processed ham covered in sugary, chemical glaze and curing chemicals. Consider a whole grilled salmon as an addition to the turkey rather than processed ham. If you are a traditionalist, choose a fresh or organic turkey when possible and remember that roasting is better than deep-frying, which adds huge amounts of extra fat. Use fresh herbs and citrus juice for basting to add extra flavor. Make your gravy from the natural drippings, not from a box or starter. Instead of using traditional thickening agents like flour, saute vegetables in broth and puree them. I suggest a mixture of mushrooms, onions, celery and carrots.
The bigger picture: a feast for your cells
Thanksgiving can be an opportunity to nourish your body while celebrating the season. When you prepare real, whole foods—fresh vegetables, clean proteins and natural spices—you’re feeding your body what it truly needs.
Start with natural color. Think roasted sweet potatoes, Brussels sprouts and pomegranate seeds…all full of antioxidants! Roast some beautiful root vegetables together, like winter squash, carrots, parsnips, beets and rutabaga along with a red onion and some fresh herbs for flavor, all drizzled with olive oil and roasted until soft and caramelized. If you are a fan of the green bean casserole many of us grew up with, consider replacing this with steamed green beans tossed with mushrooms and some caramelized onions.
Season smartly. Herbs like sage, rosemary and thyme don’t just taste good—they fight inflammation.
Hydrate, hydrate, hydrate! Before reaching for that glass of wine, have some water. You can make hydration festive by drinking sparkling water with citrus. Water can also help you eat less if you drink more before a meal.
Move your body. Start the day with movement and take a walk after dinner to balance blood sugar and aid digestion. This can also help balance your mood.
Don’t skip meals to save calories. Saving up for the feast often backfires. Eating balanced meals during the day will help stabilize blood sugar, prevent overeating and keep your energy steady throughout the day.
When you choose foods and habits that work for your body instead of against it, you’ll notice the difference—not just in how you feel after the meal, but in your energy, mood and resilience in the days that follow.
If you are a guest in someone else’s home this holiday, use these tips as a guide as you fill your plate. Stick with the cleanest protein sources, the most lightly dressed vegetables and perhaps avoid those store-bought rolls. This is another reason not to skip meals on Thanksgiving; if you don’t know how you will be able to nourish your body, how you eat earlier in the day is critical.
A Thanksgiving worth remembering
Engage the family, especially the children, in helping prepare the food. At the table, express your gratitude to your children for their help. This can motivate them to be more involved in helping in the future.
And don’t forget to enjoy yourself. You don’t have to skip dessert, avoid the stuffing or miss out on tradition—but be smart about it. Enjoy the people around you. Savor every bite. Let your Thanksgiving be as nourishing as it is delicious. drstaciestephenson.com