As we come to the end of the year, India celebrates three to four major festivals in the months of October, November and December – we start our celebrations with Ganesh Chaturthi and modaks, Duressera and Malpua, Diwali and Ladoo, and end up with Christmas/New Year with cakes and wine.
If a person is diabetic, maintaining the blood sugar levels is also important because over a period of time, the average blood sugar levels i.e. HbA1c levels also increase. There are certain factors that affect blood sugar levels during the festival season.
- People tend to eat large serving sizes of food including sweets, savory, fried and fatty
foods. - Few people may indulge in alcoholic party’s
- People may be stressful especially females if they are hosting or arranging a party at home and involved in cooking and other preparation.
- Few people may also be too relaxed.
- Eating food at irregular timings. Fasting which leads to hypoglycemia and weakness.
- Feasting may lead to high sugar levels.
- Finally no physical activity.
Some tips to maintain healthy sugar levels
Healthy balance meal: Restrict high calories 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.
- Concentrate on fiber-rich food like
- Wheat or broken wheat – Kichidi, Pulao, Pongal
- Millets like – Sama Chawal (Banyad millet) rice, Kichidi
- 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
- For snacks, u can use roasted Makhana, peanuts, paneer, Sighare (water chestnuts), pumpkin seeds, Chanaa Sundal, Chivda instead of fried savory.
- Instead of deep-fried food opt for backed, grilled ones.
Controlling the portion size of the food we consume is also important and avoid second helpings. Pre-fasting meals can comprise complex carbohydrates and foods that have a low glycemic index such as whole-grain foods, lentils, and nuts.
Hydration: include plenty of water, soups, lassie and buttermilk which are safe for a diabetic.
Regular meal timings: follow the small and frequent meal pattern. Fasting or feasting should be avoided
Exercise: Regular exercise is important to burn the excess of calories consumed. If fasting, then excessive physical exertion must be avoided
Relax: tension or stress also may increase blood sugar. So pre-planning the party or function will reduce the stress levels.
Self-monitors and checking blood sugars: daily blood test is important at home.
Medication: consuming medicine on time also helps to keep the sugar level control.
Authors: Columbia Asia Referral Hospital (Yeshwanthpur) Chief Dieticians Pavithra and N Raj
