Whenever you have a long weekend, the dietary restriction goes for a toss. And with a series of festivals around the corner — Holi, Good Friday and Easter, it is an excellent time of excuse for many, especially diabetics, for bingeing and snacks or sweets. While some people might stay away from festive celebrations with a fear of weight gain and uncontrolled diabetes, Dr Balaji Jaganmohan, Consultant Diabetologist, Apollo Sugar, Bangalore, says that should not be the case. And hence, he shares few diabetic friendly diet tips to enjoy the celebrations.
1. Do not skip meals to save calories: If you are planning to skip breakfast or meals to lower your caloric intake, then it is not a good idea as skipping a meal often leads to snacking and overeating when having the next meal. Therefore, it is advised to maintain the frequency and routine of meals. If you are not hungry for dinner, you can simply reduce the portion size or eat some fruits to prevent late night cravings. Remember that missing a meal not only leads to low blood sugar but can also cause severe discomfort like dizziness, increased heart rate and cold sweats, further worsening your condition. Here are 10 healthy resolutions every diabetic should follow for a better life.
2. Consume a lot of fibre during the day: Starting the day by consuming a great portion of fiber not only keeps you are full but also prevents you from snacking and bingeing during the day. A fiber-rich breakfast may be constituted of oatmeal or whole grain bread, fruits and vegetables, which also stabilises your blood sugar and keeps hunger pangs at bay. Here’s a 7-day fiber-rich diet plan that might help!
3. Avoid sugary beverages: A key tip to keep in mind is to reduce the intake of soda, juices and other soft drinks, and quench your thirst with water. The high sugar content in soda or juices can cause hyperglycemia, which leads to increased thirst and frequent urination and is loaded with calories, thereby leading to weight gain. Also, it is important to stay hydrated during the day by increasing your intake of fluids such as coconut water, barley water, buttermilk or water and not carbonated beverages or soda. Here’s more on why you should drink more water if you have diabetes.
4. Choose natural sweets such as dates and fruits: Rather than opting for sugar-laden sweets, choose the natural ones which are highly nutritious and rich in fiber. The fruit’s sugar and fiber is better than traditional sweets, which lead to increased blood sugar level due to the high refined sugars and excessive calories. However, natural sweets like fruits and dates are less likely to trigger a craving, because the fruit sugars take a little longer to be absorbed in the blood, and, therefore, keep your blood sugar stable for a long time. Moreover, they are digested slowly and enter the bloodstream steadily.
5. Cook with care by limiting oils, butter and ghee: Because oily foods are common during festivals and form an integral part of traditional meals, which increase your caloric intake. Many traditional snacks or foods are deep fried, but as an alternative you can air fry the traditional dishes as air frying will lower the calories. Avoid foods containing simple carbohydrates and fats as they can increase your blood sugar level.
6. Limit alcohol consumption: It goes without saying that festivities call for booze, but heavy drinking can reduce the body’s sensitivity to insulin, which can increase your blood sugar. Regular drinking of alcohol can increase your chance of gaining weight and hence, increasing your risk of uncontrolled diabetes. Hence, a diabetic must restrict themselves to the maximum of one drink (30 ml) a day, as excess than this can cause the blood sugar to either rise or fall.
7. Never skip exercise: If performing strenuous workout is not your cup of tea, then introducing a simple activity like gardening, taking the stairs or a 20-minute walk might help boost your metabolism and burn calories. Festivals often involve games, music and dance, so participate in games as dancing and games act as an excellent fat burner. You can also try these 10 yoga poses to keep diabetes under control!
India is a diverse country enriched with numerous festivals which are associated with mouth watering delicacies, joy and merriment. However, if these tips are followed, one can be sure that they can enjoy the festivities without hampering their sugar level.
