The rich diversity in India reflects multiple festive seasons, celebrations, and variety in food. Most people indulge in sweets, snacks, and feasts heavy on sugar, oil and salt during festive seasons. During Diwali, the eating trends are on the heavy side along with yoga and exercise taking a backseat. Weight gain and high sugar can impact people with diabetes and prediabetes.

In a conversation with Dr. Anish Desai, Founder of IntelliMed Healthcare Solutions; he told us that managing sugar levels is important, especially in diabetics and the elderly population. But this must not be at the cost of joy and happiness of enjoying a festive season and everything else that comes with it. During the festive season it can be a major challenge to stick to your meal plan and keep your blood sugar levels steady. Here are some simple planning strategies and nutrition swaps to help diabetics enjoy the festival and yet stay on track.

pre plan your meals

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  • Pre-plan your meal plans – limit your portion size and discuss with a nutritionist if required.
  • Diabetics are at a risk of hyperglycemia due to higher consumption of sweets and snacks. Thus, diabetics must make sure to limit eating carbohydrates. Those on insulin must make sure to check their blood glucose levels before setting the insulin dose to prevent hypo or hyperglycemia.
  • Stay physically active – It is quite common to see people reduce or pause their workout sessions. Walk for a minimum 30 minutes daily and especially after a meal to normalize your blood sugar levels.
quote by Dr Anish
  • Eat a protein rich breakfast- One way to start your day on a healthy, positive note is by having a large nutritious breakfast with more protein than carbohydrates. 
  • Divide your plate – Rather than consuming all at once, it is recommended to eat in smaller portions, especially dinner.
  • Don't Skip Meals - Skipping a meal can negatively impact your blood glucose level. Diet is always about moderation and being able to make correct food choices. You could indulge in sweets and fried foods but limit the portions to one single piece once a day. 
Stay Hydrated
 
  • Stay Hydrated- Staying hydrated and drinking water is important for our overall health and well-being, it may also help with the calories we consume. Drinking more water is associated with eating fewer calories, as well as less sugar, salt, and cholesterol. 
  • Monitor blood glucose levels - You may want to test your blood glucose levels more regularly than usual, to keep an eye on things over the festive period. Indulging in occasional treats shouldn’t have a long-term effect on your overall diabetes management if you get back on track afterwards and avoid continuous high readings.
  • Limit alcohol as much as possible.`
  • Eat nutritious food – choose unsalted and roasted dry fruits instead of the fried or salted kind. Avoid snacking in between meals

Don’t overdose on mithai and stay physically active. Stay mindful and be aware of your food and health and keep your Diwali spirits high, not your blood sugar levels.

 
Dr. Anish Desai, Founder of IntelliMed Healthcare Solutions and has years of experience in the medical feild. For more articles by our experts stay tuned to HerZindagi.