Food always plays a central role when it comes to celebrating festivals across the globe, including Diwali. The meals are big with foods ranging from high fats to fried stuff and there is no dearth of sweets too. But people with diabetes patients during Diwali need to take special care during the festivities.
Here are some health tips for diabetes patients during Diwali:
1. Good news, you don’t have to avoid sugar completely!
If you plan your festive diet properly and limit the sugar content, then you don’t have to be off-limits when it comes to sweets/ desserts. Focus on healthy meal plans for this Diwali and you are all set.
2. Eat foods that are rich in fiber
Avoid starchy carbs and opt for whole-grain carbs, they will help you maintain your blood sugar levels to the required limit.
3. Eat homemade sweets
When you prepare sweets at home, you will know how many calories, sugar, and carbohydrates you need to put in your recipe. You could use healthy oils such as olive, coconut, or avocado to make it healthier. In case you are suffering from high blood sugar levels, then you can make baked sweets. The choices are endless when you are opting for homemade stuff!
4. Limit yourself
Focus on portion control. Do not eat too many sweets at one time. This, of course, needs good control and discipline, but it is achievable. This habit will not only let you enjoy your Diwali to the fullest but also will help you in the long run.
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5. Eat sweets with your meals
Try not to eat sweets as a stand-alone item. Always eat them along with your meals. This one is yet another trick that will help you establish good control over your blood sugar levels.
6. Small meals will make your Diwali enjoyable
Instead of three meals, switch over to six small meals a day. This habit will also help improve your digestion making you more fit and healthy.
7. 30-minute walk
No matter how much you ignore it, but the fact is that exercising helps to keep in check your weight and improves your insulin sensitivity. A 30-minute walk every day will do wonders for your health. If this looks like a big ask, then you may very well divide the time into three, that is, go for three walking sessions of 10 minutes each, per day.
Vital Diet Tips for Diabetes Patients During Diwali
Make the below mentioned changes in your diet if you are diabetic:
- Use artificial sweeteners only if necessary, always go for natural sweeteners.
- In order to keep diabetes in control add more protein-rich food to your diet such as paneer and milk.
- Try to substitute regular paneer with low-fat paneer or soya paneer and substitute regular milk with low-fat milk or skimmed milk.
- Replace regular butter with low-fat butter.
- Replace regular sugar with natural low GI ingredients like figs, jaggery, dates, and some other fruits.
- Instead of drinking fruit, juices and milkshakes go for eating whole fruits as juices and milkshakes have high sugar content and are heavy to digest.
Indian desserts for Diabetes Patients during Diwali
Sugar-free date rolls for Diabetes Patients During Diwali
- Deseeded finely chopped black dates-3/4th cup
- Chopped walnuts 1tbsp
- Chopped pistachios 1 tbsp
- Almond 1 tbsp chopped
- Ghee ½ tsp
- Poppy seeds 2tbsp
- In a non-stick pan heat ghee and add chopped black dates to it and cook it on low flame for 6-7 minutes (stir in between) until it transforms into a soft lump.
- Put the mixture in a bowl, add half tbsp each of chopped almonds, walnuts, and pistachios to it, and mix well.
- Now make six equal portions of the mixture and make small rolls from it.
- Coat each roll with a generous amount of poppy seeds.
Sugar substitute bottle gourd halwa
- Grated bottle gourd – 2 ½ cup
- Sugar substitute – 2tsp
- Ghee-1 tsp
- 7% fat-free low-fat milk – 1 ½ cup
- Cardamom powder ½ tsp
- Take a non-stick pan, heat ghee, add grated bottle gourd to it and mix thoroughly.
- Now cover the pan with a lid and cook the mixture for 5-6 minutes on low flame (keep stirring occasionally).
- Take off the lid, add low-fat milk, cardamom powder to it, and mix well.
- Keep stirring the mixture continuously for 15-16 minutes while the gas is on medium flame.
- Now add sugar substitute to it, mix well, turn off the flame, and serve hot.
Diabetic-friendly oats and orange Rabdi for Diabetes Patients During Diwali
- Orange segments – ½ cup
- Quick-cooking rolled out outs- 1/4th cup
- 7% fat-free low-fat milk – 2 cups
- Sugar substitute- 1 tsp
- Ghee 1 tsp
- Add ghee in a deep non-stick pan.
- Now, add oats to it. Sauté on a medium flame for 2-3 minutes.
- Add 2 cups of low-fat milk and cook for the next 10 minutes while the flame is on medium.
- Take off the pan from the flame and let it cool down.
- Add orange segments and sugar substitute to it once the mixture completely cools down and mix it thoroughly.
- Next, refrigerate the Rabdi mixture for half an hour and serve chilled.
Diabetic special Apple Basundi
- Grated apple-1 cup
- Toned milk – 500 ml
- Sugar substitute- 4 sachets of 1 gram each
- Milk soaked saffron strands – 7 to 8 strands
- Lime juice – ½ tsp
- Cardamom powder- 1/4th tsp
- Milk soaked chia seeds- 1tsp
- Finely chopped almonds – 2tsp
- Finely chopped pistachios-2tsp
- Take a broad bottom non-stick pan and bring milk to boil.
- Now turn the gas on low flame and cook approximately for 1 hour or until the milk is half of its volume. Keep stirring continuously.
- To the milk add 3 sachets of sugar substitute and cook again for 25-30 minutes until it gets the consistency of Rabdi. Keep stirring continuously.
- Now add cardamom powder and cook again for 20 minutes.
- Turn off the flame and leave it to cool down.
- In another non-stick pan, add grated apple, 1 sachet of sugar substitute, and 1 tbsp water.
- Mix all the ingredients well and cook on a medium flame for 2-3 minutes.
- Turn off the flame, add soaked chia seeds and milk mixture to it, and garnish with saffron strands, almonds, and pistachios. Serve chilled.
Low on sugar Quinoa Phirnee for Diabetes Patients During Diwali
- Quinoa -1 cup
- Skimmed milk- 2 cup
- Condensed milk- ½ tbsp
- Hot water- 1 cup
- Cardamom powder- 1 tsp
- Sugar substitute – ¾ cup
- Ghee- ½ tsp
- Saffron strands- ¼ tsp
- Blueberries- 5 to 6 pieces
- Add ghee to a saucepan and heat it, once heated add quinoa to it and roast it until it turns light brown.
- Now add 1-cup of hot water to it, bring it to a boil, and reduce it until half.
- Add skimmed milk and saffron strands.
- Bring the quinoa and milk mixture to a boil and let it cook for 7-8 minutes.
- Now add a sugar substitute and cardamom powder and mix well.
- Add condensed milk, simmer for 5 minutes and turn off the flame.
- Garnish with blueberries
- Serve hot or cold.
- Low fat paneer- 1 cup
- Low-fat milk- 1 cup
- Sugar substitute- 2tsp
- Cardamom powder- ¼ tsp
- Take a non-stick bread pan and boil the milk for 5-6 minutes (stir occasionally).
- Turn off the flame and let it cool completely.
- Now add sugar substitute, cardamom powder, and mix well.
- Once it’s done added paneer and stir well.
- Refrigerate for at least 1 hour or more and serve chilled.
Please note diabetic patients can enjoy the above-mentioned lip-smacking recipes on special occasions and small portions only. It is not recommended for a regular diabetic diet.
Following these easy and helpful tips will make your Diwali more pleasurable than you ever expected!