Diabetes and Diwali

INVITE HEALTH AND PROSPERITY THIS DIWALI, NOT DIABETES AND MEDICINE BILLS

With Diwali and World Diabetes Day falling in the same month this year i.e. 4th Nov, 14th November, let us all pledge to take care of our loved ones and celebrate a “chinikam” Diwali.

Simple yet effective ways to manage blood sugar fluctuations during festivals:

•  Uniformly distribute the intake of carbohydrates over the meals. Have regular meals with fixed meal timings, don’t skip meals.

•  Most important is to keep a watch on the portion sizes of the foods in your Thali at each meal. If you take care of the portions your nutritional needs i.e Poshan will be met.

•  Have a combination of low and high Glycemic Index (GI) foods. This lowers the overall GI of a meal. For eg. Try Barley in place of wheat, sattu filling in place of aaloo paratha, paneer in samosa, add veggies to upma, poha, rice, parathas; add different dals to rice based recipes like khichadi, pongal, bisibele rice, pulao, dhokla, dosa.

•  Minimize use of processed foods, avoid refined flours. Prefer whole grains and millets. Add flaxseeds and fenugreek seeds powder to your chapatis. Go for unpolished rice / brown rice. These increase the fiber content of your meal which help in slow stomach emptying and delay the transit of food in the intestines, in turn there is reduction in the rate of absorption of glucose and it lowers blood sugar rise.

•  Compensate for the reduced carbohydrate with protein intake. Include gowar, peas, French beans, pulses, beans, soya, paneer, egg, fish and chicken as healthy options.

•  Bake goodies at home rather than purchasing from the market. This will help cut down not only on sugars but also hydrogenated oil / dalda / vanapati oil and reduce the risk of cardiovascular diseases. So you control sugar and oil and its quality too.

Sweets are delicious : Yet Dangerous! Replace processed sugar with jaggery and better use natural sugars like dates, raisins, fig etc for making sweets.

•  Try sesame and seed laddo, orange oats rabdi, apple pancakes, lauki halwa, apple kheer in skimmed milk instead of full cream, dates and nuts roll, anjeer roll, pista besan / ragi laddos in place of jalebis and rabdi. Add cinnamon, bay leaf, cardamom, saffron, nutmeg to perk up the sweetness of your sweets.

•  Build your meals to incorporate fibre-rich foods like barley, emmer wheat or broken barley  – khichadi, pulao, pongal, millets like sama chawal (barnyad millet) rice, emmer wheat for chapati, poori, buckwheat flour for poori, dosa, khichdi, besan mix in wheat for poori, paratha, makhana (fox nuts) for kheer, sighare ka atta for roti, chapati, samosa and poori.

•  Don’t gorge on the large box of chocolates all at once! Take a piece and share the rest. In this way you will share the calories as well. Opt for high-quality dark chocolate instead of milk chocolate as it contains less sugar. Best is Recycle it, get it – gift it!

• Drink plenty of water to keep you feel full so that you do not eat more of unhealthy food. It also helps to cleanse your gut. Avoid sugary drinks, colas and canned juices. Choose water, sugar free lemon mint coconut water. Add clear soups in dinner so that your calorie intake is limited.

•  Don’t gorge on the large box of chocolates all at once! Take a piece and share the rest. In this way you will share the calories as well. Opt for high-quality dark chocolate instead of milk chocolate as it contains less sugar. Best is Recycle it, get it – gift it!

•  Drink plenty of water to keep you feel full so that you do not eat more of unhealthy food. It also helps to cleanse your gut. Avoid sugary drinks, colas and canned juices. Choose water, sugar free lemon mint coconut water. Add clear soups in dinner so that your calorie intake is limited.

•  Go slow on alcohol as it contains large quantity of sugar and can increase blood sugar levels dramatically. Add water in place of juices in cocktails, ice in place of soda in whiskey. Try to keep it low and do not have on empty stomach.

•  Stay active. Continue doing your household chores, go for a walk with your family and don’t laze around just because it’s festival time.

•  Keep reminders. Do not forget to monitor your blood sugar levels and always take your medications on time.

Such little mindfulness can keep your health as well as your Diwali spirits high. So, here’s wishing you a very Healthy and Happy Diwali. Enjoy your time with loved ones doing all that you love the most.

Da Ravinto Team Wishes you a Happy Diwali 2021!!

2 thoughts on “Diabetes and Diwali

  1. Priya says:

    Good information

    • Da Ravinto says:

      Thank you, glad you found it informative
      Do write to us for any queries

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