Sweet Deepavali for diabetic and their family

- Nutrition Department


Deepavali is a major Indian festival celebrated by Hindus, Jains and Sikhs across the globe as the “Festival of Light,” where the lights or lamps signify victory of good over the evil within every human being. This festival is celebrated with joy and charm that is unmatched in celebration with any other festival.

Deepavali, as it is popularly called, is the festival of lights as “Deepam” mean lamp and Oli light. Both words when combined forms the word Deepavali. It symbolizes the victory of righteousness and the lifting of spiritual darkness. The word Deepavali literally means rows of clay lamps. It is celebrated on the New Moon day of the dark fortnight during October-November. It is also associated with the return to Ayodhya of Lord Rama, his wife Sita and His brother Lakshmana after their fourteen-year sojourn in the forests. The day also marks the coronation of Lord Rama.

Lord Krishna waged a fierce battle and killed the demon. When the evil Naraka was finally killed by Bhagwan Krishna and Satyabhaama, he begged pitifully for mercy; thus, upon his entreaties, Bhudevi declared that his death should not be a day of mourning but an occasion to celebrate and rejoice. Since then, Deepavali is celebrated every year with lots of fun and frolic and fireworks.

Deepavali is not just a festival for worshipping Goddess Lakshmi, eating sweets, wearing new clothes or lighting ghee lamps. There is a great secret significance of this festival and understanding it can enable one to celebrate the festival in the best possible manner. Diyas, candles and crackers add light to the festival, rangoli add colours and sweets and other delicious savouries add flavour to this festival.


You relish the delicacies but later on regret. Heart burns, gastric troubles, indigestion, high blood pressure, elevated blood glucose levels, weight gain…all are some of the after effects of Diwali celebrations. These problems may tarnish your festival spree especially those who are diabetic.

To keep blood glucose level normal, even after eating sweets, he/she as to substitute small portions of sweet for other carbohydrates containing foods in the meals and snacks. For example, if a person wants to have sweet in a meal, then he should replace any other carbohydrate content of his meal. The total amount of carbohydrate ingested during the meal will remain the same.

Though, the sweets does not provide any important vitamins and minerals, they may be high in fats and calories but while including them in the meal plan one must make sure that it provides necessary nutrients.

Person, who likes sweets & desserts, can try these tips
(a) Eat a small serving of the favorite dessert, instead of something common.
(b) Satisfy your sweet tooth with fresh or dry fruits.
(c) Share desserts with your friend or family member.
(d) Reduce the amount of sugar or fat in your favorite recipes.
(e) Choose low calorie and low fat desserts.


So, enjoy this Diwali with the scrumptious delicacies without cutting out anything from your menu. Just a little change in the preparation method and you get the same but much healthier recipe to relish on. Here are some low-calorie yummy but healthy recipes...

FRUIT PUDDING
INGREDIENTS:
(Note: You can Serve this for 4)

1. ¼ cup water.
2. 1 heaped teaspoon gelatin
3. ½ cup pineapple tidbits
4. 1 apple, chopped
5. 4 dried apricots, chopped
6. 2 cups curd made from fat-free milk, whisked.
7. A few drops vanilla essence.

METHOD:

1. Heat water in a small pan over low heat. Sprinkle in gelatin and remove from heat. Set aside for about 10 minutes, stirring occasionally till gelatin is dissolved.
2. Place dissolved gelatin, pineapple, apple, apricots, curd and vanilla in a bowl and stir till well mixed. Pour into a wet mould.
3. Refrigerate till set and chilled.
4. Unmould onto a glass dish and decorate with a few fruit pieces.

NUTRITIVE VALUE PER SERVING:
Calories-122
Protein- 5gms
Fat- 2 Gms.
CHO- 21gms

FRUIT&VEG PEEL HALWA



Serving size: 4 cups

Ingredients

* Apple peel, ½ cup
* Mango peel, ½ cup
* Carrot peel, ½ cup
* Beetroot peel, ½ cup
* Tomato peel, ½ cup
* Milk, 200 ml
* Wheat flour, 2 tbsp
* Ghee, 2 tsp
* Almonds, 25gm
* Sugar free, as required

Directions

1. Grind all the peel together in the mixer with 2 spoons of milk.
2. Heat kadai and add remaining milk and bring into boil.
3. Add ground peel mixture into boiling milk and mix well.
4. Add wheat flour and ghee little by little and cook until the mixture leaves side of the kadai.
5. Turn off the flame and mix the sweetener as required.
6. Garnish with chopped almonds and serve cold.

Nutritive values per serving:



1 cup= 150ml

Note:

1cup of dessert can be substituted for 1 cup of rice or 1 chapatti or 50-100g of fruit. But not in regular basis has too much of sweetener is not recommended.

Apart from this, stick to your meal timings and food quantities. Don’t increase your medication without your doctor’s consent. Continue your exercise routine as usual. Finally don’t forget to check your blood sugars and keep them within limits at all times.

Remember, you can have a sweet life without sweets!!!