As Navratri 2024 is approaching, many people plan to fast during these 9 auspicious days. For diabetics, it is essential to follow few tips to prevent blood sugar spikes and ensure healthy fasting.
Fasting traditions are deeply rooted in Indian culture, especially during the 2 Navratri seasons every year. As the auspicious Chaitra Navratri approaches, Hindus across the world prepare to embark on a nine-day fasting journey, commemorating the divine feminine energy & change in the season. However, for individuals with diabetes, the dietary restrictions of Navratri can pose unique challenges. Since most of the foods typically consumed in fasts are simple starches and also sweet or fried, individuals with diabetes must be extra careful when choosing the foods & planning fasting meals. So, in this article, we have shared 5 fasting tips for people with diabetes to maintain blood sugar levels.
Chaitra Navratri 2024: Essential Tips For Diabetes To Manage Blood Sugar Levels While Fasting
- Consult a Healthcare Professional: Before embarking on any major dietary changes, individuals with diabetes should consult with a Qualified Nutritionist/Dietitian/ Certified Diabetes educator who is familiar with both diabetes management and fasting customs. They can offer personalized guidance for you.
- Choose Low Glycemic Index (GI) Foods: Low GI can help regulate blood sugar levels more effectively. Emphasize whole fruits such as apples, oranges, and pomegranates and vegetables like cucumber, bottle gourd, ash gourd and pumpkin, which have a lower impact on blood sugar levels. Opt for dairy products like curd-paneer, which are also low in carbohydrates and provide essential nutrients. Choose cooked + cooled potato/sweet potato to prepare dishes.
- Prioritize Protein: Include protein-rich foods like nuts (almonds, walnuts), seeds (pumpkin, sunflower seeds), and dairy products (paneer, curd) in your meals. These foods help regulate blood sugar and promote satiety during fasting periods. Protein also helps prevent muscle loss during longer fasting periods. Make sure to eat protein in every meal, especially with all the starchy dishes.
- Avoid excess Fruits & Juices: It’s a common practice to consume a lot of fruits & fruit juices when fasting. Diabetics must avoid juices (fresh or packed both) and only choose whole fruits; not more than 3-4 serves a day. Since Chaitra is the season for mango- do not consider fasting as a free pass to overconsume Mangoes. Consume fruits with nuts or dairy to prevent glucose spikes.
- Hydration: Remember this Navratri comes amidst the rising temperatures of summer and dehydration can cause fluctuations in blood sugar levels. Stay hydrated by drinking plenty of water, herbal teas, and sugar-free beverages throughout the fasting period. Avoid sugary drinks. Coconut water can be taken only selectively.
Nutritionist Neha Pandit Tembe. MSc (Dietetics), Lifeness Science Institute, Certified Diabetes Educator, Founder- Snack Right spoke to India.com and shared, “Fasting meals tend to be high in carbohydrate- choose meals that include a combination of carbohydrates, proteins, healthy fats, and fibre. Choose whole foods like barnyard millet (sama), buckwheat (kuttu), and amaranth(rajgira) rather than flour(atta). Aim for smaller, more frequent meals to prevent hyper or hypoglycemia episodes.”
She added, “However, remember that individual responses to different foods may vary, so monitor Blood Glucose Levels regularly through the fasting period, especially when consuming fruits or root vegetables like potatoes. Regular monitoring helps you adjust your dietary choices and medication as needed to maintain stable blood sugar levels. By aligning dietary choices with Navratri fasting customs and diabetes management principles, individuals can observe the religious traditions while effectively managing their blood sugar levels.”