5 Expert Tips for Managing Diabetes During Festive Fasting
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Festivals across India, whether it’s Navratri or any other religious observance, are a time of joy, devotion, and celebration. However, for those living with diabetes, festive fasting requires extra care to keep blood sugar levels in check.
While participating in these rituals brings joy, managing your blood sugar during fasting can be tricky. No matter where you are or what kind of fasting traditions and foods you follow, these tips are here to help you fast safely, whether you’re enjoying dishes like sabudana khichdi, kuttu ki roti, neer dosa, or Pongal.
Whatsapp GroupFasting and Diabetes: Finding the Right Balance
Fasting in diabetes can be challenging because it can cause fluctuations in blood sugar levels. It’s important to approach fasting with caution and to speak with a certified diabetes nutritionist who can help create a fasting meal plan that suits your needs, whether you’re observing any type of religious fast. But remember, fasting isn’t the only challenge; feasting is another factor to consider.
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Fasting and Feasting: A Double Challenge
Festive fasting, especially during Navratri, a nine-day festival during which many people fast for the entire period, can be challenging, especially when combined with feasting afterwards. Enjoying special dishes like sabudana vada, bajra khichdi, or other traditional foods can make it harder to keep blood sugar levels steady.
Fasting traditions during Navratri vary across India, and different regions have their own favourite foods. In Maharashtra, people often eat sabudana khichdi and vada, while farali puri and chevdo are popular in Gujarat.
In North India, kuttu ki roti and aloo dishes are eaten during fasts, while in South India, different varieties of Sundal(boiled chickpea dish) are prepared each day, along with a sweet like payasam or Kesari baath. Chickpea sundal, green peas, cowpeas, whole moong, rajma, and black channa are commonly offered as prasad and consumed.
In Eastern India, people generally feast during Durga Pooja, but on certain days, they switch to vegetarian food. On these days, they might eat luchi (poori) with alor dum (aloo-dum) for breakfast, followed by khichdi, labra, begun bhaja, and aloo bhaja for lunch. For dinner, paratha with kumror chakka (pumpkin sabzi) is a common meal.
| As Navratri involves fasting or feasting for nine days, it’s important to keep your energy and blood sugar levels stable. Instead of skipping meals or eating large meals, try eating small, frequent meals that are allowed during fasting based on your region’s traditions. This way, you can stay energised and healthy while enjoying the festive season. |
Here are 5 Tips to Consider When Fasting During Festivals
1. Pre-Fast and Post-Fast: Doctor Consultation
Before you begin fasting, consult your doctor to discuss your fasting plans, including the duration and type of fasting. Openly discuss any necessary adjustments to your medication or insulin doses, as your diet will change during this period. This is crucial for anyone with diabetes, regardless of the religious or cultural context of the fast.
2. Stay Hydrated
Hydration is key, especially while fasting. The combination of fasting and warm weather can lead to dehydration and discomfort. Drink enough water daily.
Avoid sugar-loaded juices and opt for healthier alternatives like buttermilk (chaas), coconut water, or lemon water, which are commonly consumed during various religious fasts.
3. Add Dairy Products to Your Diet
During fasting periods, include more low-fat dairy products in your meals. Paneer, curd/dahi made from skimmed or low-fat milk, can help you keep your blood sugar levels steady and ensure you meet your daily protein needs.
For example, you can add low-fat paneer to a dish made with rajgira flour, have a glass of spiced buttermilk, or enjoy a bowl of low-fat curd with fresh fruits like banana or apple.
4. Explore Healthier Fasting Options
Replace carb-heavy foods with nutritious alternatives like sama (barnyard millet) (vari or bhagar in marathi), buckwheat (kuttu), or rajgira (amaranth). You can prepare dishes like neer dosa/sama ka dosa, pongal, or sama ki roti, kuttu ki roti using these grains, which are common across various fasting practices in India.
If you still crave traditional dishes like sabudana khichdi, control your portion size and pair it with healthy additions like tomatoes, peanuts, and a bowl of curd/dahi.
During fasting, adding low-glycemic-index fruits like oranges, sweet limes, guava, pears, and apples, along with nuts, can ensure you get your daily dose of fiber, protein, and essential nutrients.
5. Monitor Your Blood Sugar Levels
Even with a well-planned fasting routine, it’s vital to regularly monitor your blood sugar levels. Use a glucometer to check your levels, and consult your doctor about how often you should test and what readings to watch for. This approach will help you fast during any festive period with peace of mind.
If you’re seeking personalized guidance on managing diabetes during festive fasting or any other time, consider reaching out to the experts at Fitterfly on 08069450746. Our team can help you stay on track with your diet, exercise, and daily routine, all while enjoying the festivities.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
