Its Christmas time folks! A season of joy, celebrations, and reunions. A time to indulge in festivities, bid farewell to the passing year and welcome the new year. And no festival is complete without festival delicacies. Christmas is known for its plum cakes, bebinca, duck roast, puddings and cookies. These sweet treats being rich in sugar and fats, we need to be mindful while relishing them. With the growing diabetes epidemic in India, maintaining healthy eating habits during this Christmas becomes all the more crucial.
Dr Meghana Pasi, Nutrition Consultant, MyThali, Arogya World shares a few tips for diabetics to navigate the holiday season with mindfulness:
- Plan for the festive feastInquire about the menu in advance and make informed choices. If you are carrying a dish to the party, then cook a healthy one.
- Balance your plateAim for a well-balanced meal that includes a mix of lean proteins, colorful vegetables, and whole grains. This balance helps stabilize blood sugar levels provides essential nutrients for overall health, keeps you full, and reduces indulgence towards sugary foods.
- Include Complex CarbohydratesPrefer millets, whole grains, pulses and beans which have complex carbs and avoid refined carbohydrates from sugar and maida to avoid a surge in blood sugar levels.
- Know the GI of foodsConsume foods that have a low glycemic index (GI). The glycemic index of a food is its ability to raise blood sugar levels. Cereals (refined wheat flour, rice), banana and root vegetables, colas, sweets, cookies and noodles have a high GI (65-75%); fruits have an intermediate GI (45-55%) and milk and milk products, soyabean, legumes, pulses and dals have a low GI (30-40%) and are beneficial to diabetics.
- Read the labelsLearn to decode food labels of all processed foods to know the ingredient list and nutrition content. Go for more natural foods. Avoid foods high in sugar, salt, fat/oils.
- Cook with love and healthy ingredientsMaida is used in majorly all snacks and namkeens, and Vanaspati/hydrogenated oil in major sweets. Try preparing sweets and desserts with ghee and healthy oils. Fruit pulp, dry fruits and nuts can be used as a substitute for sugar.
- Outsmart the buffetWhen you face a spread of delicious and over portioned platter, make healthy choices. Start with vegetables to take the edge off your appetite. Avoid or limit alcohol. Go for soups. Eat slowly and savor each bite. It takes at least 20 minutes for your brain to realize you are full. Stop eating when you feel satisfied, not overly full.
- Stay HydratedWater is your ally in managing diabetes. Stay hydrated throughout the day, as adequate water intake can help control appetite and prevent overeating. It also helps you stay away from sugary beverages.
- Be physically activeBeing active is your secret holiday weapon; it can help compensate for overeating and reduce stress. Get your friends and family active by going for a walk after a holiday meal. A short walk after meals can help regulate blood sugar levels.
- Regularly monitor your sugar levelsRegular monitoring will help you make informed choices about what and when to eat.
Mindful eating throughout the Christmas and New Year is a wise strategy for diabetics. It’s not about deprivation, but about making deliberate and balanced decisions to enjoy the holiday spirit without compromising one’s health.