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The festive season is knocking at our doors, and it seems we cannot hold our excitement any longer. The festive season is all about enjoying sweets, treats, and parties at restaurants, pubs, and cafes. With Navratri, Dussehra, and Diwali so close together, it's a time when our eating habits can become a bit erratic. But if you have diabetes, it's important to be careful about what you eat to avoid spikes in your blood sugar levels.
Diabetes is a chronic medical condition that affects millions of people worldwide. It occurs when the body's ability to regulate blood sugar levels is impaired. There are two main types of diabetes: Type 1 and Type 2. In Type 1 diabetes, the immune system mistakenly attacks and destroys insulin-producing cells in the pancreas, leading to a lifelong dependence on insulin injections. Type 2 diabetes, on the other hand, is often associated with lifestyle factors like a poor diet and a lack of physical activity, leading to insulin resistance and high blood sugar levels.
If left uncontrolled, diabetes can lead to serious health complications, including heart disease, kidney problems, vision impairment, and nerve damage. Proper management through medication, diet, exercise, and regular monitoring is crucial to helping individuals with diabetes lead healthy and fulfilling lives.
During the festive season, diabetics have to be careful about what they are eating and what their routine looks like. Here are some tips on how to keep your glucose level in check, even during the holiday season.
- Meal Planning
During the festive season, it becomes difficult to time your meal every day. It is important to keep a check on what you’re eating and how much you’re eating. Advisably, diabetics have several small meals and keep long gaps between meals. A well-thought-out meal plan helps regulate the intake of carbohydrates, which have the most significant impact on blood sugar levels. By carefully balancing carbs, proteins, and healthy fats, diabetics can control their glucose levels, preventing dangerous spikes and crashes. Besides, it is recommended never to skip breakfast, lunch, or dinner.
- Avoid Alcohol And Smoking
Often, festive parties involve people enjoying drinking and smoking. Smoking might aggravate the health risks already associated with diabetes, such as cardiovascular disease and poor circulation. It can lead to narrowed blood vessels, increasing the chances of complications like heart attacks, strokes, and foot problems. According to the National Library Of Medicine, men who smoke 25 cigarettes daily have the risk of developing diabetes.
On the other hand, alcohol, when consumed in excess, can lead to erratic blood sugar levels, making it challenging for diabetics to manage their condition. Moreover, alcohol can interact with certain diabetes medications, potentially causing adverse effects. One should limit the consumption of alcohol and stop smoking altogether. “Alcohol consumption by diabetics can worsen blood sugar control in those patients. For example, long-term alcohol use in well-nourished diabetics can result in excessive blood sugar levels,” states the study by the National Library Of Medicine.
- Include High-Fibre Food
A high-fibre diet is exceptionally beneficial for individuals with diabetes due to its multifaceted impact on their health. Fibre-rich foods, such as whole grains, fruits, vegetables, and legumes, play a crucial role in regulating blood sugar levels. The soluble fibre in these foods slows down the absorption of glucose, preventing rapid spikes in blood sugar after meals. This leads to more stable and controlled glycemic levels, which is vital for diabetes management.
Additionally, a high-fibre diet promotes a feeling of fullness and aids in weight management, reducing the risk of obesity, a significant factor in type 2 diabetes. Furthermore, fibre helps improve lipid profiles, lowering the risk of heart disease, which is a common complication for those with diabetes. According to the study by BMJ, “total dietary fibre intake was inversely associated with the risk of cardiovascular disease and coronary heart disease.” It also supports digestive health, reducing the risk of constipation and promoting a healthy gut microbiome.
- Stay Hydrated
Proper hydration helps the body process and eliminate excess glucose through the kidneys, potentially assisting in blood sugar control. Dehydration can lead to concentrated blood, which can elevate blood sugar levels. Furthermore, staying hydrated supports the efficient functioning of vital organs, particularly the kidneys, which are vulnerable to diabetes-related complications. It also aids in maintaining healthy blood pressure and circulation, reducing the risk of cardiovascular issues. Dehydration can exacerbate the symptoms of diabetes, such as increased thirst and frequent urination.
- Avoid Sweetened Beverages
Sweetened beverages, such as soda, fruit juices, and energy drinks, are high in added sugars, which cause rapid spikes in blood sugar levels when consumed. This can make it extremely challenging for diabetics to manage their glucose effectively, potentially leading to hyperglycemia and complications over time.
Moreover, these drinks are often high in empty calories, promoting weight gain and increasing the risk of obesity, a significant factor in the development and progression of type 2 diabetes. Sweetened beverages can also lead to insulin resistance, making it more difficult for the body to utilise the insulin it produces. Furthermore, they have been associated with an elevated risk of heart disease, dental problems, and metabolic issues.
- Home-Cooked Meals
Diabetics benefit significantly from home-cooked meals for several reasons. First and foremost, preparing meals at home allows individuals to have better control over the ingredients and portion sizes. This empowers diabetics to tailor their diets to their specific needs, making it easier to manage their blood sugar levels.
Home-cooked meals also enable the selection of healthier, nutrient-dense ingredients, such as whole grains, lean proteins, and a variety of vegetables, which are essential for diabetes management. Additionally, home-cooked meals are typically lower in added sugars, unhealthy fats, and sodium, all of which can exacerbate diabetes-related complications.
