Diwali is all about delicious sweets, rich snacks, and festive feasts. But for people with diabetes, it can be a tricky time. The temptation of sugary treats and high-calorie foods can lead to uncontrolled blood sugar levels, which is risky for long-term health. Studies show that many people experience up to a 20% increase in blood sugar levels during Diwali!
For diabetics, the challenge is to enjoy the Diwali without compromising their health. This blog is here to help you with just that! We’ll cover top tips on how to stay healthy during Diwali- from making smarter food choices to keeping your blood sugar in check, so you can control diabetes and Diwali without worry.
Best 14 Diwali 2024 Tips to Maintain Your Diabetes
1. Opt for Healthier Desserts
When cravings hit, opt for healthier desserts. Instead of regular sweets which are high in sugar, consider alternatives like Banana Muffins, Gulab Jamun, and Karanji/ Gujja. These options not only taste great but also provide essential nutrients. According to Harvard Health, substituting healthier options can significantly reduce calorie intake while satisfying cravings. By making small changes to your dessert choices, you can enjoy the festivities without thinking much about your health for the future.
2. Plan Your Meals
If you have type 1 diabetes, planning meals can help you to choose nutritious ingredients and avoid the temptation of unhealthy snacks. You can start dedicating a day each week to plan your meals and create a shopping list focused on whole foods, such as fruits, vegetables, lean proteins, and whole grains. A study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning is associated with better diet quality and weight management.
3. Monitor Your Blood Sugar Levels Daily
Monitoring your blood sugar levels is essential for maintaining overall health, especially for those with type 2 diabetes or insulin resistance. Regularly taking blood sugar tests to check your glucose levels can help you understand how different foods and activities affect your body. This can reduce the risk of complications, including heart disease, kidney damage, and nerve damage. Incorporate a balanced diet that is high in good quality proteins, rich in fiber, whole grains, and healthy fats to help manage your blood sugar. Use apps or devices like Glucometer that can provide sugar tests easily.
4. Eat Low-Carb Meals
Eating low-carb meals can be a beneficial strategy for weight management and blood sugar control. Reducing your intake of refined carbohydrates and sugars can stabilize your energy levels and restrain hunger. Include more lean proteins, and healthy fats in your meals. Foods like chicken, fish, vegetables, and avocados are great options.
5. Use Coconut Oil for Healthier Cooking
Coconut oil is a fantastic addition to your Diwali menu, offering a unique flavor and numerous health benefits. Rich in medium-chain triglycerides (MCTs) may help improve metabolism and support weight loss. It’s also great for high-heat cooking due to its high smoke point, making it a more nutritious option than other oils.
6. Skip Packaged Foods for Real Nutrition
Packaged items are loaded with preservatives, artificial ingredients, and added sugars, which can negatively impact your health. Instead, focus on whole, unprocessed foods like whole fruits, vegetables, and lean proteins.
7. Choose Baked Food Over Fried
Baking typically requires less oil, reducing unnecessary calories and unhealthy fats. Baking also preserves the nutrients in your food better than frying, which can lead to nutrient loss. Experiment with baked versions of your favorite dishes on festivities- think baked puris, roasted vegetables, and homemade baked goods like baked sev.
8. Practice Portion Control
It's easy to overeat, especially with large serving sizes and delicious foods during Diwali 2024. To avoid this, try using smaller plates and bowls, which can help trick your brain into feeling satisfied with less food. Studies show that smaller portions can lead to lower calorie intake without compromising satisfaction (Source: Nutrition Journal). Additionally, take your time while eating- savor each bite to recognize when you're full.
9. Increase Physical Activity
Regular exercise can help manage weight, reduce stress, and improve cardiovascular health. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Simple changes, like taking the stairs instead of the elevator or going for a brisk walk before lunch, can make a significant difference. Find activities you enjoy, whether dancing, biking, or yoga to keep you motivated.
10. No Alcohol Intake
Excessive drinking can lead to various health issues, including liver disease and weight gain. When your liver processes alcohol, it stops glucose release, which can lead to a rapid drop in blood sugar (hypoglycemia). If you're on insulin or diabetes medication, this can cause dangerously low blood sugar levels. Opt for alcohol-free days or choose healthier options like sparkling water or herbal teas when socializing. By limiting aware of your alcohol consumption, you can improve your overall health, enhance your mood, and support your wellness journey.
11. Don’t Be Tempted to Stay Up Late
Lack of sleep directly impacts blood sugar levels in various ways, particularly for those with diabetes. Sleep deprivation disrupts hormone balance, leading to increased cortisol levels, which affects insulin functions and can trigger overeating or weight gain. Additionally, staying up late disturbs your circadian rhythm, making cells more resistant to insulin. Sleep deprivation can also impair decision-making around food and drink choices, often leading to unhealthy late-night snacking. For people with diabetes, consuming food at night when the body is less prepared to handle a blood sugar spike can make it harder to regulate insulin. Moreover, irregular sleep patterns, like staying up late, can affect glucose levels the following morning, further complicating blood sugar management.
12. Eat High-Fiber Foods for Maintaining Diabetes
Fiber helps regulate bowel movements, prevent constipation, and can lower cholesterol levels. Aim for at least 25 grams of fiber per day for women and 38 grams for men, as recommended by the Institute of Medicine. Incorporate foods like beans, lentils, whole grains, fruits, and vegetables into your meals. Fiber improves insulin sensitivity, making it easier for the body to use insulin effectively. Additionally, high-fiber foods promote satiety, reduce overeating, and help with weight management- both important factors in diabetes control.
13. Stay Hydrated for Optimal Health
Water is essential in digestion, temperature regulation, and nutrient transport. The National Academies of Sciences recommends about 3.7 liters for men and 2.7 liters for women daily. When the body is dehydrated, the glucose concentration in the bloodstream can rise, leading to higher blood sugar levels. Adequate water intake supports the kidneys in flushing out excess sugar through the urine, stabilizing glucose levels. Hydration improves insulin sensitivity, allowing the body to use insulin more effectively. For people with diabetes, staying hydrated is important for maintaining overall metabolic health and preventing complications.
14. Make Your Sweets at Home for Healthier Treats
Instead of store-bought candies filled with additives and excess sugars, try recipes using natural sweeteners like honey or maple syrup. Homemade desserts like coconut cookies, raspberry cakes, and Besan Laddoos can satisfy your sweet tooth while providing nutritional benefits. If you are searching for the best sugar alternative sweets, here's the list of top sugar-free sweets to make this Diwali. Check it Now.
This Diwali, do not give up on your food, instead make smart choices. For those struggling to manage diabetes or aiming to reverse it, iThrive offers a personalized, holistic diabetes reversal program that targets the root cause of your condition. The expert Functional Nutritionists create tailored plans that help you normalize blood sugar levels, eliminate medications, and improve your overall well-being. Ready to start your journey? Book a consultation with iThrive today and plan for your reverse diabetes!
Have questions? We have answers
What kind of dates can diabetics eat?
Dates are naturally sweet, but not all are harmful for diabetics. Medjool dates in moderation can be a good option because they have a lower glycemic index than most other varieties. Pairing them with fiber-rich foods like nuts can also help slow down sugar absorption. However, it's crucial to limit portion size—stick to 1-2 dates to avoid blood sugar spikes.
How can I manage my diabetes during festivities?
Festivities can be tricky for people managing diabetes, but with a little planning, you can still enjoy the celebrations. Opt for healthier versions of traditional sweets, like using natural sweeteners or baked alternatives. Keep an eye on portion control, stay active to balance out extra calories, and ensure you’re monitoring your blood sugar levels frequently. Stay hydrated, and if you’re unsure, seek help from a nutrition expert to guide you through festival feasting.
Why is India considered the diabetes capital of the world?
India has earned the title of "diabetes capital" due to a combination of factors. The rising consumption of processed foods, sedentary lifestyles, and increasing levels of stress contribute heavily to this. Additionally, genetic factors among South Asians make them more prone to diabetes. With the growing popularity of unhealthy eating habits, the condition has surged, making awareness and management crucial.
What foods should diabetics avoid?
If you're managing diabetes, it’s important to avoid foods that can increase your blood sugar levels. This includes sugary drinks, fried foods, processed snacks, and foods high in refined carbs like white bread and pastries. Instead, focus on whole grains, fresh veggies, lean proteins, and low-glycemic fruits to maintain steady blood sugar levels.
Can diabetics eat dried figs?
Dried figs can be tricky for diabetics because they are high in natural sugars. While they do have fiber and other nutrients, it’s best to consume them in small quantities. A single dried fig or pairing it with protein-rich foods can make it easier to manage your blood sugar, but overconsumption can lead to a spike. Always consult with your nutritionist for a personalized approach.
