Diwali is all about indulgence in sweets and savories and sharing the homemade delicacies with near and dear ones. While everyone celebrates the festival with fun and frolic, people with diabetes need to be extra careful this festive season. This is because high sugar content and fat content in sweets can not only impair their blood glucose management but also affect their weight control. But by making conscious and healthy choices you can enjoy a fun-filled Diwali without having to worry about your sugar level. So this festive season, we bring you 12 effective tips and tricks to take care of your blood glucose level and enjoy a safe and healthy Diwali.
12 Effective Tips To Help Diabetics Enjoy A Healthy Diwali!
Having diabetes does not mean that you miss out on all the fun, festivities, feasting and socializing during Diwali. Here are some simple tips that you can follow to enjoy Diwali in a healthy and happy way.
1. Plan your meals. Check with a nutritionist or use a meal planner to keep the total carbs and fats in check. So if you know that eating one laddu is equal to one portion of your carbs or fats quota, you can adjust the rest of your meal accordingly. The same rule applies to fried foods or savories as excessive intake of fats can cause weight gain, which in turn can hamper your blood glucose control.
2. Monitor your blood sugar levels. This will help in planning the celebration accordingly. Monitor your blood glucose regularly during the Diwali feast so you can adjust the insulin dosage as recommended by your doctor.
3. Eat low carb meals. Whether it is Diwali or not, it is advised to eat a healthy meal throughout the day. The best diet tip is to eat low-carb and low-fat meals and snacks. This can also help you to cut down your overindulgence. Also, if you are planning to indulge in savories and sweets, then you can reduce carbohydrates in your diet with some simple tips. So instead of potatoes and peas eat non-starchy vegetables like broccoli and peppers, substitute rice with quinoa, skip pulpy fruits like bananas and eat low glycemic foods overall.
4. Deep fry your delicacies in coconut oil. Studies have shown that coconut oil is good for continuous deep frying. So use coconut oil for your deep-fried savories and sweets. You can also use ghee and olive oil for pan-fried and sauteed foods. But the key is to eat in moderation and check your fat intake to be on the safer side and prevent overeating during the festive season.
5. Opt for healthier desserts. It is best to prepare desserts at home using healthier alternatives such as dates and jaggery instead of sugar, whole wheat instead of maida, ghee instead of hydrogenated vegetable oils, and unsweetened almond milk instead of full-fat milk. Say no to sweets laden with oil and ghee and loaded with sugar to keep the sugar levels in control. Also, it is wise to not eat sweets bought from local stores, especially during festivities, as the chances of food contamination and the sweets being stale are high. This can further hamper your overall health.
6. Skip packaged foods. Avoid juices, aerated beverages, chips, popcorn, sauces, bread, instant noodles, and other packaged foods. This way a bit of indulgence in home-cooked Diwali snacks will not take a toll on your health. Stay hydrated by drinking water and other beverages such as green tea or lemon juice but no carbonated beverages.
7. Choose grilled, baked food instead of fried food. If you are on a calorie-controlled diet, then opt for healthy Diwali snacks like roasted chivda or baked gujiya. This way you can not only cut down on your intake of fats but also eat light and healthy meals.
8. Practice portion control. Saying no, especially during the festive season may not look nice. So instead of saying no, just take a piece or a bit of sweet offered to you. Reduce the sizes of sweets and other delicacies and prepare these in smaller quantities. The more you take, the more you will be tempted to indulge.
9. Increase your physical activity. Take the stairs instead of the lift, walk to meet your friends and relatives, participate in some dancing during Diwali celebrations. These easy, everyday activities help burn a lot of calories. After all, this season is all about eating loads of delicacies and staying active at the same time to control diabetes as well as weight.
10. Limit alcohol intake. Alcohol interferes with the body’s ability to break down carbohydrates which can cause hypoglycemia in diabetics. It also masks symptoms of hypoglycemia, making matters worse. Don’t drink on an empty stomach. Follow your doctor’s recommendation regarding the amount and type of alcohol which is safe for you.
11. Do not be tempted to stay up. Although the festive season calls for late-night gatherings and fun-filled times with friends and relatives, avoid staying up till very late as it could interfere with your metabolism. Make sure you get good 6-7 hours of sleep so you can continue to participate in the festivities without compromising your health.
12. Do not skip your medication. It becomes all the more important to stick to your medicines while you enjoy the festivities with your loved ones. Make sure you consult your doctor if you experience any changes in your overall health or feel dizzy. Also, take your medications on time and do visit your doctor before and after Diwali to check how well your glucose levels are faring during and post Diwali.
So, go ahead and enjoy this festive season by keeping your blood sugar levels in check, staying active and choosing healthier foods. Stay Healthy, Stay Happy with 1mg!