Dr. G. B. Sattur Shares Guide for Diabetics on Managing Sweet Cravings This Diwali
As Diwali 2024 approaches, many people are excited to celebrate with family gatherings, colorful lights, and, of course, delicious sweets. However, for diabetics and those watching their blood sugar levels, the festival of lights can pose unique challenges. This guide, provided by Dr. G. B. Sattur, a Senior Physician and Diabetologist, highlights popular Diwali treats and the exercise required to manage blood sugar levels effectively.
Balancing Health and Indulgence
Diwali is synonymous with sweets like gulab jamun, kaju katli, and laddu, but many of these treats are high in refined sugars and fats, leading to quick spikes in blood sugar. For diabetics, managing glucose levels during the festive season can seem daunting, but with a little planning and awareness, it’s possible to enjoy a few treats without compromising health.
Dr. Sattur’s guide provides helpful information on the approximate amount of walking needed to counterbalance the impact of popular treats on blood sugar levels. Here’s how each of these festive foods translates to exercise requirements:
1. Gulab Jamun
A single piece of Gulab Jamun requires about 40 minutes of walking to burn off. This deep-fried delight is often drenched in sugar syrup, making it one of the highest-calorie treats.
2. Chocolate Cake Slice
A slice of Chocolate Cake equals around 2 hours of walking. For those with diabetes, it may be wise to keep portions small or substitute with low-sugar options.
3. Chocolate (Two Pieces)
Two pieces of chocolate, whether milk or dark, need 30 minutes of walking. Dark chocolate with 70% or higher cocoa can be a better option due to lower sugar content.
4. Kaju Katli
One Kaju Katli, made from cashew nuts and sugar, translates to 25 minutes of walking. This nut-based sweet provides healthy fats but can still raise blood sugar quickly, so portion control is key.
5. Motichoor Laddu
One piece of Motichoor Laddu requires 32 minutes of walking. Though these laddus are delicious, they are high in sugar and fat, so savoring a small piece mindfully can help.
6. Butter Cookies (Three)
For three Butter Cookies, expect to spend about 1 hour and 47 minutes walking. Cookies are often rich in both sugar and saturated fats, making them a more challenging choice for diabetics.
7. Soan Papdi
One piece of Soan Papdi will need 1 hour and 10 minutes of walking. This flaky treat is lighter than others but is still sugar-laden, so enjoy it in moderation.
8. Juice Pack (Small)
Even a Small Juice Pack can require 35 minutes of walking. Juice, often thought of as healthy, is high in natural sugars and can spike blood sugar levels quickly.
Tips for Diabetics During Diwali
To help diabetics manage their blood sugar levels during the festivities, here are a few practical tips:
- Practice Portion Control: Instead of multiple pieces, opt for a small sample of your favorite sweets.
- Stay Active: Physical activity like walking or light exercise after meals can help lower blood sugar levels. Try to incorporate these exercises throughout the day to balance out sugar intake.
- Opt for Low-Glycemic Alternatives: Some sweets are available in sugar-free or low-glycemic forms. Look for options that use natural sweeteners like stevia or monk fruit.
- Monitor Blood Sugar Levels: Regularly checking blood sugar can help identify how different foods affect glucose levels. This can help prevent unexpected spikes and guide portion choices.
- Stay Hydrated and Avoid Sugary Beverages: Stick to water or herbal teas. Sugary drinks, including juices, can add unnecessary sugar to your diet.
Enjoy Diwali Mindfully
Diwali is a time of joy, celebration, and togetherness, and enjoying food is a part of the festivities. However, making mindful choices can help diabetics savor the occasion without overloading on sugar. By balancing indulgence with physical activity and mindful portion sizes, you can enjoy your favorite treats while keeping blood sugar levels in check.
This Diwali, let’s celebrate with a focus on health and well-being. After all, a mindful Diwali is a happy Diwali!
