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Journalism of Courage
Written by Simrat Kathuria
Concerned about her blood sugar levels, one of my female patients tested herself after having the same amount of rice, refined wheat and sabudana or sago on three different days. She was surprised to find that her blood sugar spike was the highest with sabudana khichdi, which she had as she would have rice normally. That’s when she realised that she would have to portion-control her sabudana khichdi and perhaps limit it to one meal a day.
The point is even fasting foods need discipline. Their ingredients and preparation method can change how the body responds to them, especially when it comes to blood sugar. Most vrat meals consist of sabudana, samak rice (barnyard millets), potatoes and kuttu or buckwheat flour. These food options are principally carbohydrate rich and have a high glycaemic index (GI) — a measure of how quickly blood sugar is released into the bloodstream post-meal. High GI food releases glucose quickly, which results in spikes in blood sugar while low GI food leads to a slower and steadier release of energy.
Sabudana has a high GI of about 80, so it can quickly increase blood sugar levels if eaten in large portions. It is low in fibre and protein. Plus, cooking it with too much oil adds unnecessary calories, leading to weight gain. Use less oil when cooking, pair with protein-rich foods like peanuts or serve with yogurt for better satiety.
Samak rice has a moderate GI of around 50-55 and is high on calories, so limit it to half a cup. Since potatoes also tend to be higher in GI, sweet potatoes with higher fibre content are easier on blood glucose levels. Choose boiled or roasted potatoes for fewer calories and more nutrients. Pair with a salad or yogurt for balance.
Gluten-free flours such as kuttu and singhara flour are moderate in GI. Opt for kuttu rotis instead of fried options. Mix with grains like amaranth for a lighter meal. While dairy provides essential nutrients like calcium, protein and vitamin D, it’s better to avoid full-fat milk or cream-based dishes and choose low-fat or skim milk and limit ghee or cream. Use plant-based options like almond or coconut milk if lactose intolerant.
Having a little bit of sabudana with peanuts and a side of curd would generally keep you feeling more satisfied without overwhelming your system. Likewise, one cup of cooked samak rice prepared with vegetables will provide a light yet comfortable meal. Potatoes, a foundational component in many of the vrats, are most edible as just a medium-sized serving and should be reciprocated with fibrous vegetables to slow glucose absorption (such as bottle gourd or pumpkin).
Add a healthy protein with each meal because it slows carbohydrate absorption and helps to keep you satisfied longer. Good options are paneer, curd or milk-based meals; for plant-based eaters, peanuts, almonds, or seeds are good replacements. Equally important for the plate are vegetables and fruits; these add fibre, vitamins and minerals that help to sustain energy levels with fasting. Choosing freshly-roasted vegetables or steaming over deep-frying.
Start with a refreshing salad of cucumber and tomato with lemon juice. Enjoy a steaming bowl of samak rice pulao made with bottle gourd and paneer cubes for fibre and protein. A small portion of aloo-jeera can add to the comfort without the stress of a glucose response. Complete your meal with plain curd or roasted cumin raita for digestion. End your meal light with roasted makhana or a small bowl of sweet fruit.
When you break your fast, consume a little fruit or salad instead of the heavier carb. Staying hydrated with water, coconut water or buttermilk through the day is equally if not more crucial. Engage in light activity like a ten-minute walk after meals to help with digestion and glucose control.
(Kathuria is clinical dietician)
