In India, Diwali is the most important festival, known for its beautiful lights and delicious food. We Indians love sweets and no Diwali celebration feels complete without them.
India has a high percentage of diabetic people and is the diabetes capital of the world. Then how does one enjoy Diwali and still keep our sugar levels controlled?
The good news is, that you can still enjoy the festival without worrying about blood sugar spikes.
1.Choose Sweets with Low Glycemic Index (GI)
The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. Foods with a lower GI are better for managing diabetes, as they cause a slower, more gradual rise in blood sugar.
When indulging in sweets during Diwali, opt for desserts made from ingredients with a low GI.
Sweet dishes made with whole grains, nuts, or lentils—like besan ladoo or moong dal halwa—are better choices than sweets made with refined flours and sugars.
These ingredients release glucose more slowly into the bloodstream, helping to prevent sharp spikes in blood sugar.
2.Focus on Portion Control
During Diwali, it’s easy to overindulge with big portions of sweets. One simple way to manage your sugar intake is by controlling how much you eat. You can still enjoy your favorite treats, just in smaller amounts.
Instead of eating a whole barfi or jalebi, try having a small bite or sharing it with someone. This way, you still get to enjoy the sweets without overdoing it and keep your blood sugar steady.
3.Go for Homemade Sweets
One of the best ways to control what goes into your Diwali sweets is by making them at home. Homemade sweets allow you to experiment with healthier ingredients, control the amount of sugar and include diabetes-friendly alternatives.
Consider making sweets using whole grains, nuts, seeds, and natural sweeteners.
For example, you can make almond flour burfi, which is not only lower in carbs but also high in healthy fats and protein, which help in managing blood sugar levels.
When you make sweets at home, you have the freedom to create varieties that everyone, including those with diabetes, can enjoy.
4.Balance Sweets with Protein and Fiber
When indulging in sweets, balance them with foods rich in protein and fiber. Protein helps slow down the absorption of sugar into the bloodstream, while fiber helps regulate blood sugar levels.
By combining sweets with protein and fiber, you can reduce the impact on your blood sugar.
For example, if you’re eating a sweet like rasgulla, pair it with a handful of nuts or a small serving of paneer. This will help to control your blood sugar and prevent sharp spikes.
5.Try Healthier Alternatives to Traditional Sweets
There are plenty of healthier alternatives to traditional Diwali sweets that are just as delicious but more diabetes-friendly. Some great options include:
- Date-based sweets: Dates are naturally sweet and can be used to create a variety of desserts, such as date and nut ladoos.
These sweets give natural sweetness with the added benefit of fiber, which helps to control blood sugar spikes.
- Coconut-based desserts: Coconut is low in carbs and can be used to make delicious treats like coconut barfi or coconut balls.
Coconut’s healthy fats and fiber content make it a great ingredient for diabetes-friendly desserts.
- Fruit-based sweets: Use fruits like bananas, apples, or berries to create naturally sweetened desserts. For example, a baked apple with cinnamon makes for a festive treat without the added sugar.
Cinnamon is a good spice that helps control blood sugar levels.
6. Monitor Your Blood Sugar Regularly
During Diwali, it is important to regularly monitor your blood sugar levels, especially when indulging in sweets.
Check your blood sugar before and after meals to understand how different foods affect your levels.
This practice will allow you to make necessary adjustments in your diet or insulin intake if needed,
7.Stay Active During Diwali
Physical activity is important for managing diabetes, especially when you’re consuming more sweets than usual.
Make an effort to stay active during Diwali by incorporating light exercises, such as walking or yoga, into your routine.
Even a 15-20 minute walk after meals can help lower your blood sugar levels. Go for a family walk post your dinner. It is a great way to spend quality time with family.
8.Drink Plenty of Water
Water helps flush out excess sugar from your bloodstream and keeps you hydrated, especially when indulging in sweets.
Drinking plenty of water throughout the day can also help you feel full, reducing the likelihood of overindulging in sugary treats.
Make it a habit to drink water before and after meals to stay hydrated and maintain better blood sugar control.
9.Communicate Your Needs to Family and Friends
Lastly, it’s important to communicate your dietary needs with your family and friends during Diwali celebrations.
Let them know you’re managing diabetes and that you’ll be making healthier choices during the festival. This way, they’ll be more understanding if you choose to skip certain sweets or opt for smaller portions.
This Diwali, let the lights shine not just in our homes but also in our health. With a little planning and communication, you can fully enjoy the festive spirit without feeling left out.
You can also share your diabetes-friendly treats with others, showing them that healthier options can be just as tasty and enjoyable. Be mindful about the choices you make.
Our team of doctors is always available to guide you in your journey. Wishing you a healthy and happy Diwali.
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