The consumption of sweets and fried foods not only impairs blood glucose levels but also leads to weight gain and a rise in cholesterol levels
Diwali is the festival of joy, celebrated with lots of fun and joy with friends and family. It is also a time to enjoy food, indulging in sweets and savouries. However, for those with type 2 diabetes, consumption needs to be controlled, especially during the festive season, as sweets and savouries are packed with high glucose and fat content.
According to doctors, the consumption of sweets and fried foods not only impairs blood glucose levels but also leads to weight gain and a rise in cholesterol levels – a big problem for those who have type 2 diabetes.
India has the second-highest number of people with diabetes in the world. In 2021, an estimated 74 million people in India were diagnosed with diabetes, and the number is expected to rise to over 124 million by 2045. And so, doctors say it is important to make healthy choices without worrying about sugar levels. Here are a few strategies to enjoy the festival without neglecting your blood glucose levels.
Plan ahead
Even before the festivities begin, do plan your meal consumption properly. Nutritionists advise making healthy choices and considering preparing low-sugar or sugar-free versions of traditional dishes.
This principle also applies to fried items or snacks, as excessive consumption of fats can lead to weight gain, which may negatively impact your blood glucose management. And so, keep your total carbohydrates and fat intake in control.
Avoid long gaps
Ensure that you take your meals at the proper time, avoiding long gaps, as it can vary blood glucose levels. Switch to healthier options for Diwali sweets and snacks and think about incorporating natural sweeteners like stevia or jaggery into your recipes.
Also, make sure to utilize whole grains and nuts to enhance the nutritional value of your festive delights.
Avoid trans fats
According to experts, a major reason for sugar overload is caused by snacking in between meals. Make sure to steer clear of cookies, cakes, fried foods, and chips that are packed with trans fats and sodium. Limit your snacking to fresh fruits; nuts like cashews, almonds, and pistachios; and even plain yogurt.
Do not drink fruit juices - choose unsweetened drinks like tomato juice, lime juice, or infused water.
Stay hydrated
It is extremely important to keep hydrated so that your blood sugar levels do not drop or rise. Water also helps with blood sugar management – as it keeps you full, reducing the temptation to snack excessively on high-sugar foods.
Herbal teas and infused water are great alternatives to sugary and carbonated drinks.
Exercise
One of the best ways to stabilize your blood sugar levels is to engage in regular physical activity. Incorporate light exercises like walking or dancing during festival celebrations.
Even small bursts of activity can help improve insulin sensitivity and assist in managing blood sugar.
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