{"id":3105,"date":"2021-10-31T12:40:29","date_gmt":"2021-10-31T07:10:29","guid":{"rendered":"https:\/\/www.diabetesasia.org\/magazine\/?p=3105"},"modified":"2025-02-11T14:33:06","modified_gmt":"2025-02-11T09:03:06","slug":"ways-to-manage-diabetes-during-diwali","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/magazine\/ways-to-manage-diabetes-during-diwali\/","title":{"rendered":"Ways to manage diabetes during Diwali"},"content":{"rendered":"

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<\/a> <\/span><\/strong>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.
\nAccording to Avni Kaul, nutritionist, wellness coach, and certified diabetic educator, \u201cThe extent to which diabetes patients can indulge in sweets during Diwali depends on the individual\u2019s condition. Here are some diet tips for diabetics for Diwali.\u201d<\/p>\n

\"Ways<\/p>\n

How to manage diabetes<\/strong> this Diwali?<\/h2>\n

Here are some ways in which a structured program can help in diabetes management during festivals.<\/p>\n

1. Being aware of what you eat<\/h3>\n

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\u00a0processed carbs<\/a>\u00a0so it is better to avoid them. Instead eat something that is grilled, boiled or roasted.<\/p>\n

2. Portion control<\/h3>\n

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.<\/p>\n

Dr Rajesh Jain, Diabetologist Diabetes Asia shares, \u201cThere are certain factors which affect the blood sugar levels during festival season. People tend to eat large serving sizes of food including sweets, savory, fried, and fatty foods. Few people may also end up indulging in alcoholic parties. People may be stressed especially females if they are hosting or arranging parties at home and involved in cooking and other preparations. Eating food at irregular times. Fasting leads to hypoglycemia and weakness. Feasting may lead to high sugar levels. And last but not the least, no physical activity.\u201d
\nIt is mandatory for diabetics to monitor and routinely check the blood sugar levels. This is especially because you are eating food you normally wouldn\u2019t. Regular monitoring will tell you how well you are responding.<\/p>\n

\"Portion<\/p>\n

3. Calculate your carbohydrate intake<\/h3>\n

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.<\/p>\n

4. Eat balanced food<\/h3>\n

An ideal diet should have a mix of proteins, fiber, 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<\/em>, ragi, sprouts, red or brown rice, whole grains, fresh fruits, and salads are all healthy options.<\/p>\n

\"Eat<\/p>\n

5. Sleep<\/strong> and exercise<\/strong><\/span><\/h3>\n

Last but not least, the importance of restful sleep<\/a><\/span><\/strong> at night and 30-45 minutes of exercise<\/a> <\/span><\/strong>cannot be underscored. This will help reduce stress<\/a>\u00a0and 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.<\/p>\n

In conclusion<\/h2>\n

Last but not 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 can lead an active and healthy life even with all the festive spirit and have a healthy & happy Diwali.<\/p>\n

\u092f\u0939 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0939\u093f\u0928\u094d\u0926\u0940 \u092e\u0947\u0902 \u092a\u095d\u0947\u0902<\/strong><\/a><\/p>\n

A good way to avoid binging is to opt 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.<\/p>\n

A diabetic always needs to be aware of the number of carbohydrates you are putting in your body. Restrict high-calorie foods or simple sugars like rice, sugar, and fats. Consume high-fiber vegetables and salads. A good portion of protein like lentils and pulses and a small portion of healthy fats.<\/p>\n

Dr. Rajesh Jain recommends concentrating on fiber-rich food like whole Wheat, Channa\u00a0 \u2013 Kichidi, Pulao, Pongal, Millets like – Sama Chawal (Banyad millet) rice, Kichidi, channa and Amaranth flour \u2013 For Chapathi, Poori, Buckwheat flour \u2013 poori, Dosa, Kichidi, Rajgira \u2013 poori, Paratha, Makhana \u2013 (Fox nuts) \u2013 Kheer, Sighare ke atta \u2013 roti, Chapathi, samosa, poori.<\/p>\n

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.<\/p>\n

Include plenty of water, soups, lassie, and buttermilk which are safe for diabetics.<\/p>\n

Last but not the least, regular consumption of your medicines and exercising will reduce stress levels and keep you safe.<\/p>\n","protected":false},"excerpt":{"rendered":"

Diwali is incomplete without delicious sweets. While they are not healthy for anyone, they are…<\/p>\n","protected":false},"author":1,"featured_media":3106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-3105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes-meal-plan"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.diabetesasia.org\/magazine\/wp-content\/uploads\/2021\/10\/diwali-and-diabetes.png?fit=601%2C377&ssl=1","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/3105","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/comments?post=3105"}],"version-history":[{"count":0,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/posts\/3105\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media\/3106"}],"wp:attachment":[{"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/media?parent=3105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/categories?post=3105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/magazine\/wp-json\/wp\/v2\/tags?post=3105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}