DIABETES - FRIENDLY FESTIVAL FOOD
Mrs. Sheela Paul and Ms.S.Vimala - Dietitians
India is blessed with numerous festivals, all associated with happiness and merriment, food and drink. Holi, Easter, Janamashthami, Eid, Diwali and Christmas are celebrated throughout the country with a mind –boggling, mouth-watering assortment of food and drink.
These festivals, however, are not very friendly toward people with diabetes, all 40 million of them, who are often forced to make dietary changes. During festivals, people with diabetes are exposed to calorie –rich and unhealthy food, yet not allowed to eat them by self-styled ‘diabetes police’ family members. Sweet, pastry, cake, pudding, savory, fast food and desert are prepared, bought and consumed by family and friends, without a thought for the people with diabetes, who are allowed to see, but not eat these delicacies.
If finally they do get to eat something, it is served with lots and lots of guilt, self-reproach and depression. Once people begin eating, they often find that they are unable to stop themselves, as if they are addicted to sweets.
Is there any way we can improve the quality of life of people with diabetes, allowing them to celebrate festivals, and life, with the rest of society, without harming themselves? -
Indian cuisine is rich in healthy, low-calorie diabetes- friendly recipes and food preparations. A slight imagination, originality and effort on the part of the family and kitchen staff can produce many diabetes friendly dishes.
* Use Sugar- free sweeteners to make sweet dishes.
* Various low-calorie nutraceutical preparations and powders are available which can be used alone, or in combination with other foods.
* Using low-fat milk, as well as fruits like papayas, oranges, apples, and grapes in suitable quantities can supplement food as well as tickle taste buds.
* People with diabetes should regulate and limit rich food intake during festivals. Small quantities taken after three hours or so (the 6-meal pattern) release less sugar into the body, and allow it to be absorbed easily.
* If normal physical activity is maintained, glycemic levels remain under control.
* Anti- diabetic drugs or Insulin, if prescribed, has to be taken regularly.
* Family members and friends should empathize with persons with diabetes and should try to understand their duty towards maintaining the health of their friends and relatives with diabetes.
After all a healthy family member
or friend is an asset to the family as well as to the nation.
Eating doesn’t mean eliminating sugar for people with diabetes. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.
But if you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether, the good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options.
How to include sweets in a diabetes-friendly diet
* Hold back on the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.
* Add some healthy fat to your dessert. Fat slows down the digestive process and blood sugar levels don’t spike as quickly. But later it will increase the sugar level. So be careful while taking fat rich foods.
* Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them
* When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. You’ll enjoy it more, plus you’re less likely to overeat.
Tricks for cutting down on sugar
* Reduce aerated beverages and juice you drink. If you miss your carbonation kick, try a little soda (carbonated water) either plain or with a little juice mixed in.
* Reduce the amount of sugar in recipes by ¼ to ⅓. If a recipe calls for 1 cup of sugar, for example, use ⅔ or ¾ cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.
* Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend with fruits. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.
* Start with half of the dessert you normally eat, and replace the other half with fruit.
* Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss.
A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices - most notably the carbohydrates you eat.
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