Diabetes During Diwali: How to Enjoy Sweets Without Affecting Your Health

Diabetology/Endocrinology

Diabetes During Diwali: How to Enjoy Sweets Without Affecting Your Health

Introduction

Diwali is the festival of joy that is celebrated with lights, fires, and sweets. When it comes to sweets, everyone waits for the festival to indulge in them. However, for individuals with diabetes, consumption needs to be controlled especially during the festive season, as sweets are loaded with high glucose and fat content. Consuming such sweets impairs blood glucose levels and disrupts weight control, increasing cholesterol and leading to various health problems. This Diwali, celebrate the festival by making healthy choices without worrying about sugar levels. Here are some of the strategies to enjoy the festival without neglecting the blood glucose levels.

Enjoy the festival with healthier options

Avoid splurging : A package of sweets is undeniably appealing. In managed diabetes, this may not be a concern, but in uncontrolled diabetes, even a small amount can severely alter sugar balance and produce sugar spikes. The most effective strategy to avoid this is to manage your portion sizes. A bite-size piece is enough to satisfy the appetite.

Plan your meals wisely : Consult a nutritionist or utilise a meal planner to control your total carbohydrate and fat intake. Therefore, if you understand that consuming one laddu represents one portion of your carbohydrate or fat allowance, you can modify the remainder of your meal accordingly. This principle also applies to fried items or snacks, as an excessive consumption of fats can lead to weight gain, which may negatively impact your blood glucose management.

Avoid long gaps: Proper timing of eating food is important, especially during festivals. Keeping a long gap between each meal can vary blood glucose levels. Hence, despite the festival's busy schedule, ensure you have adequate time to have meals at the right intervals.

Consider switching to healthier options for Diwali sweets and snacks. Think about incorporating natural sweeteners such as stevia or jaggery into your recipes and utilise whole grains and nuts to enhance the nutritional value of your festive delights.

A significant portion of sugar overload is caused by snacking in between meals. Steer clear of cookies, cakes, fried foods, and chips that are packed with trans fats. Limit your snacking to fresh fruits; raw nuts like cashews, almonds, and pistachios; and plain yogurt. Rather than fruit juices, choose unsweetened drinks like tomato juice, lime juice, or infused water. In addition, consume high-fibre vegetables, fruits, and whole grains.

For fried and crip cravings, use coconut oil to fry. Studies showed that coconut oil is good for continuous deep frying. Therefore, use coconut oil for all your deep-fried sweet, salty, and spiced dishes. Ghee and olive oil are also suitable for frying and sautéing meals. Monitoring fat consumption and avoiding overeating is essential throughout the festive season.

Prioritise sleep and health-conscious gifting

Refrain from staying up late at night or awake for prolonged periods. As the festive season might gather families and friends, they may entice one to engage in late-night celebrations. However, it is prudent to avoid staying awake excessively late as it may disturb metabolic processes. Make sure you get adequate sleep to enable your continued participation in the celebration without putting your health at risk.

When giving gifts, consider that there may be a diabetic in every home. Therefore, opt for nuts instead of sweets that are high in sugar and calories.

Maintain blood glucose control and medication routine

Keep an eye on your blood sugar levels. Regularly monitor your blood glucose during the Diwali feast so that you can adjust the insulin dosage as your physician advises. This will assist you in organising the celebration appropriately.

Do not ignore your prescribed medication. When you are ostensibly celebrating with your loved ones, it's more important to follow your routine medication schedule. If you observe any alternations in your overall health or episodes of dizziness, it's always advisable to see your doctor. Additionally, make it a point to take medicine on time and schedule a prior and post-Diwali appointment to check the state of your glucose levels during and after the celebrations.

Conclusion

In the spirit of celebration, individuals often indulge in sweets and treats, but it is essential to maintain the balance. By choosing healthier alternatives, monitoring blood glucose, and adhering to medication, one can enjoy the festival without compromising one's health.