Diwali is incomplete without delicious sweets. While they are not healthy for anyone, they are especially harmful for diabetics. Moreover, consuming too many sweets can lead to several health conditions, for those suffering from irregular blood sugar levels and high blood pressure. It is imperative for diabetes patient to be careful about their diets during the festive season to avoid disastrous results.
According to Avni Kaul, nutritionist, wellness coach and certified diabetic educator, “The extent to which diabetes patients can indulge in sweets during Diwali depends on the individual’s condition. Here are some diet tips for diabetics for Diwali.”
How to manage diabetes this Diwali?
Here are some ways in which a structured programme can help in diabetes management during festivals.
1. Being aware of what you eat
What we eat has a direct effect on our blood sugar levels. Using digital technology to monitor the sugar response to each food item would enable better awareness and control. Certain foods like nuts, seeds, etc., are beneficial for people with diabetes. It is important to understand what to eat and what to avoid. As most of the Diwali sweets are fried. They are also full of processed carbs so it is better to avoid them. Instead eat something that is grilled, boiled or roasted.
2. Portion control
Diwali is incomplete without good food and sweets. Instead of trying to deprive yourself completely, eat less and reduce portion size. Choose sweets that do not have a high amount of sugar or fats. So, portion control is the key to prevent sugar spikes.
Dr Rajesh Jain, Diabetologist Diabetes Asia shares, “There are certain factors which affect the blood sugar levels during festival season. People tend to eat large serving size of food including sweets, savory, fried and fatty foods. Few people may also end up indulging in alcoholic parties. People may be stressful especially females if they are hosting or arranging party at home and involved in cooking and other preparation. Eating food at irregular timings. Fasting which leads to hypoglycemia and weakness. Feasting may lead to high sugar levels. And last but not the least, no physical activity.”
It is mandatory for diabetics to monitor and routinely check the blood sugar levels. This is especially because you are eating food you normally wouldn’t. Regular monitoring will tell you how well you are responding.
3. Calculate your carbohydrate intake
Carbohydrates impact our blood sugar levels the most. More the amount of carbs consumed, more the rise in blood sugar. So limit the consumption of carbs in your diet. Knowing your carbohydrate intake can help determine the impact. If you are someone who takes insulin, this can be extremely beneficial.
4. Eat balanced food
An ideal diet should have a mix of proteins, fibre, fats, starchy food, fruits and vegetables. If you are eating out, make sure to take a smaller plate and include a little of all these in your plate. Different types of nuts and seeds, cruciferous vegetables such as cauliflower, beans, dal, ragi, sprouts, red or brown rice, whole grains, fresh fruits, and salads are all healthy options.
5. Sleep and exercise
Last but not the least, the importance of restful sleep at night and 30-45 minutes of exercise cannot be underscored. This will help reduce stress and manage your blood sugar levels. Reduce and avoid screen time before going to bed, avoid having caffeine or alcohol in the evening, and the amount of spicy food you eat at dinner time. Wear comfortable clothes to bed and reduce any form of light in the room.
In conclusion
Last but not the least; get your blood sugar levels tested at regular intervals. This will make it easier to spot any fluctuations and help your diabetes care team to guide you at the earliest. Monitor blood sugar levels before and after food, exercise or go for a walk post meal. This will enable you to know what makes the levels spike or go down. Diabetes management is key to avoiding any complications and ensures that you are able to lead an active and healthy life even with all the festive spirit and have a healthy & happy Diwali.
A good way to avoid binging is opting for nuts like almonds, walnuts, and cashews, but refrain from peanuts for mid-meal snacking. Also, try to stay away from high-calorie foods like deep-fried samosas. Drink plenty of water during the festive time, not only to cleanse your gut but also to keep you full and keep you away from gorging on unhealthy food. You can go for lime water, coconut water, and buttermilk if you are not fond of plain water and reduce drinking tea, coffee, alcohol, and carbonated beverages.
A diabetic always needs to be aware of the number of carbohydrates you are putting in your body. Restrict high calories foods or simple sugars like rice, sugar and fats. Consume high fiber vegetables and salads. Good portion of protein like lentils and pulses and small portion of healthy fats.
Dr Rajesh Jain recommends to concentrate on fiber rich food like whole Wheat, Channa – Kichidi, Pulao, Pongal, Millets like – Sama Chawal (Banyad millet) rice, Kichidi, channa and Amaranth flour – For Chapathi, Poori, Buckwheat flour – poori, Dosa, Kichidi, Rajgira – poori, Paratha, Makhana – (Fox nuts) – Kheer, Sighare ke atta – roti, Chapathi, samosa, poori.
If you are preparing sweets at home, prepare with skimmed milk instead of full fatted milk. Use jaggery instead of sugar. Instead of deep fried foods, opt for backed, grilled ones.
Include plenty of water, soups, lassie and butter milk which are safe for diabetics .
Last but not the least, regular consumption of your medicines and exercising will reduce stress levels and keep you safe.
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