How to manage blood sugar levels during festive season? Tips from experts

As the year comes to a close and we prepare to step into a new one, the festive season brings a special vibe for all of us. However, individuals with certain health conditions like diabetes, hypertension, and heart disease, and those who are on a special diet and trying to lose weight, should be cautious in what they eat and drink during the festive season.

The golden rule is that fasting and binging are never good for weight control. Fasting for 10 to 12 hours and then suddenly consuming high-calorie foods can be detrimental to health and do more harm to the body. ¡°When you start fasting, your insulin levels become suppressed, while glucagon and other hormones are seen to increase, creating a lipogenic environment in the body. Similarly, having high-calorie foods after breaking fast will immediately convert into fat, explains Dr. Pramod V Satya, Consultant - Internal Medicine, Manipal Hospital Millers Road.

How to manage blood sugar levels during the festive season?

During the festive season, it is very much essential to eat small, frequent foods and follow a simple, low-fat, carbohydrate-restricted diet. Dr. Satya advises, ¡°Avoiding high-calorie, deep-fried foods and sweets is essential in the festive season. Reduce the intake of food items such as pastries, butter, cheese, deep-fried foods, red meat, and beef. Instead, stick to whole grains like wheat, red rice, and sushi. Make sure that you eat healthy and keep yourself hydrated with plenty of water during the festival season.¡±

The holiday season is all about joy, gatherings, and, of course, the wonderful sweet recipes we all like. ¡°Retrospectively, it is often the time that diabetics find most difficult to cope with, but it is by no means impossible to do so,¡± warns Dr. Ankita Tiwari, Consultant Endocrinologist and Diabetologist, Manipal Hospital, Bhubaneshwar. Below are some of the guidelines on how you can avoid going on a liquor bender during the celebration:

Tips to manage blood sugar levels during the holiday season

Plan ahead: When attending these events, always make sure you have a plan for your meals. If you expect to be served or offered high-carb or high-sugar foods, make sure that your previous meals have included plenty of protein, fiber, and vegetables that are low in starch. This assists in regulating blood sugar levels.

Portion Control: The foods that are consumed during festivities are usually oily and are loaded with calories. It is recommended to eat less of what you fancy, rather than avoid it completely. This can be achieved by using small plates to reduce the amount of food you take and taking time to chew and enjoy each mouthful.

Stay Active: This is because physical activity lowers blood sugar by increasing the ability of muscle cells to take in glucose. Take a fast walk after the meal or participate in family activities that involve movement. It may seem counterintuitive, but a little can go a long way, including spending just 15 minutes a day on light exercise.

Be Mindful of Beverages: Seasonal beverages such as eggnog or alcoholic beverages, especially cocktails, can cause an increase in blood glucose levels. It is advisable to drink water or other unsweetened beverages or take alcoholic drinks in moderate portions with food.

Stick to Your Routine: Forbey, family celebrations are able to interfere with a routine. It is recommended that the patient has regular meal times, medication administration, and checking of blood glucose levels. This implies that there will always be volatility in the prices, and hence it¡¯s important to ensure that there is constant consistency in the prices to avoid very sharp rises and/or falls in prices.

Choose Smart Substitutes: Where possible, the conventional recipes should be replaced by better options. Try to use natural sweeteners or whole-grain products while baking and incorporate vegetables and lean protein foods into your holiday meal.

With proper planning and conscious thinking, one can overcome the tempting offers of the holiday without worsening one¡¯s health. Just a friendly reminder: there is no ¡®Fun Size¡¯ button for the holidays¡ªmoderation is the key!