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Journalism of Courage
You can hardly avoid sweets during the festive season as they become a social currency when friends and families get together. Food is the greatest unifier and feasting after a period of fasting is almost always a shared group activity. So no matter how disciplined we are for the rest of the year, most people with diabetes ask me if they can be allowed some indulgence during this short period.
Now that Diwali is coming up, truth be told, no indulgence is good for blood sugar levels. Nevertheless you can follow a few tips and need to exercise will power to maintain your glucose balance.
(1) Try not to splurge. When you get a box of sweets, it is undoubtedly tempting. In controlled diabetes, this may not pose so much of a problem but in those with uncontrolled diabetes, even a small intake can completely upset sugar balance and cause sugar spikes. The best way to avoid this is to exercise portion control. A bite-sized portion is enough to take care of craving.
(2) Follow the healthy plate concept, especially for lunch and dinner, and count your sweets as part of your carbohydrate pie. This means half your plate should comprise green leafy, non-starchy vegetables, a quarter should be protein (Bengal gram, green gram, rajma for vegetarians and fish, chicken or egg for non-vegetarians) and the last quarter should be carbohydrates. Now adjust your rice or whole wheat amount with the portion of sweet you intend to have.
(3) Plan dishes that are diabetes-friendly when hosting a meal. This means using whole grains, legumes, lean proteins and low-sugar desserts.
(4) Much of the sugar overload happens because of in-between snacking. Avoid cookies, cakes, breaded, fried foods and chips that come laden with trans fats. Restrict snacking to fruits, raw nuts like cashews, almonds and pistachios and plain yogurt.
(5) While gifting, assume there is a diabetic in every household. So give nuts instead of sweets high in sugar and calories.
(6) Instead of fruit juices, take unsweetened beverages like tomato juice, lime juice or infused water.
(7) In celebratory spirit, people tend to drink more alcohol, which contains sugar and calories. Avoid alcohol altogether or limit their consumption.
(8) Increase your exercise quota to burn off extra calories consumed. You will be surprised to know that even consuming a small piece of cake (a slice between 30 to 50 gm) yields between 150 and 200 calories. So do a vigorous physical activity of 20 minutes or extend your walking to an hour and more.
(9) Monitor your blood glucose levels and count calories of every meal during the festive season. This way you can cut down on daily intake of high calorie foods and balance out your sugar levels easily.
(10) Don’t be shy to tell people about your dietary requirements. If they care for you, they would be mindful about giving you healthier foods to consume.
You can celebrate but planning and moderation will see you through. With careful food choices, monitoring and exercising, you can manage your health and prevent blood sugar from skyrocketing.
