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Keep your Blood Sugar Under Control this Diwali

Diabetics- Control your Blood Sugars this Diwali

Diwali is a festival of celebration of lights, colors, lanterns, fireworks and last but not the least a very important aspect as mouth-watering food items known as ‘Pharal’ prepared specially in Diwali. So enjoy this Diwali with some important and healthy tips and some healthy recipes. Many of you gain weight during this season and also your blood sugar levels go heavier in case of the diabetic patients.

Via – herzindagi.com

But then the festival celebrations shouldn’t stop! Don’t worry, here are some tips for healthy Diwali with Diwali healthy recipes which are delicious, so that you can enjoy eating them without any guilt.

Via – thebetterindia.com

Tips for healthy Diwali:

1. Manage your Breakfast

Replace your usual breakfast with food items that have minimum calories so that you can have space for more calories in the evening when you will have to meet friends and relatives.

2.  Reduce your calories at work 

Limit your caffeine intake by reducing the amount of tea or coffee that you consume. Each cup of tea/coffee that you avoid- reduces the calorie intake by 50 kcals!! Reduce your consumption of aerated drinks- they add an extra 145 kcals for each 200 ml that you drink. Limit these calorie-rich beverages to avoid a sugar rush and the extra calories.

3.Workout 

Exercise is an important part of your daily routine. Make sure that you include and set aside time for some exercises every day. Small exercises- chair exercises, walking, yoga, stretching etc- help in improving the metabolic rate of the body and leads to losing some of the extra weight and also prepares the body to burn the extra calories which will be eaten during Diwali. 

4. Food Rich in Fiber and Water 

Always try and choose foods that are rich in fiber and add a lot of water as well. 

Via – byrdbarnhouse.com

5.     Take Small Portions –

With Diwali round the corner, you will be visiting your friends and family. With each visit, you land up eating a snack, it becomes important that you control your portions.  Controlling portion sizes and eating in limited quantities will help you to eat a more variety of foods. 

Via – bloomgist.com

6. Choose Low-Calorie Sweets 

Sweets are also divided into two categories. Each time you visit someone for Diwali, choose a low-calorie snack. Dry fruits like Walnuts, Almonds are a good option here.

7. Choose your Dinner 

Pay attention to what you take at dinner. Usually, you have more freedom at dinner, especially if you are at home. You can choose to have a high protein- low carbohydrate food, or have soups or an early dinner to compensate for the day’s food extravagance. 

8.     Visiting Friends and eating healthy 

When you visit your friends and relatives, try to take some nuts/ fruits rather than sweets. Nuts, fruits are healthy and save you from a lot of calorie intake too.

9. Use Natural Sweeteners 

For preparing Diwali dishes, use natural sweeteners such as dates, raisins, fruits, honey instead of using artificial sweeteners such as sugar-free and jaggery or table sugar.

10. Prepare healthier foods 

While preparing Diwali pharal items, use low fat, low sugar options. You can use skimmed milk instead of whole fat milk.

11. Saturated Fats  

Avoid Vanaspati ghee/ dalda completely.

12.  Choose healthier alternatives for traditionally prepared dishes.

·       Mixed dry fruit laddu vs. besan/ rawa laddu

www.justforhearts.org

·       Roasted chivda with added sprouts/ tomato/ salad vs. fried chivda

www.justforhearts.org

·       Mixed grain baked shankarpali vs. sweet shankarpali

www.justforhearts.org

·       Baked palak or ragi shev vs. fried besan shev

www.justforhearts.org

·       Baked karanji vs. kried karanji

Baked karanji over fried karanji

13. Double your Salads 

When you take sweets/ snacks from Diwali pharal items, add double the amount of salads and fruits to your plate.

https://www.vegrecipesofindia.com/fruit-salad-recipe/

14. Nuts and Seeds

Eat dry roasted nuts, seeds, and dry fruits instead of fried, salted nuts and sugared version.

Via – suhofrukty24.ru

15. Start your meal with a liquid

Before eating snacks, drink a glass of water or any unsweetened liquid.

16.  Compensate for extra calories consumed

As a rule, you should b=never fast or feast being a diabetic. Though, if you have eaten extra, you can compensate by eating less rice, chapatis, bread during the meal.

17.  Never skip your work out/ exercise

Try to burn as many calories as possible especially during this festive season as you have consumed an extra amount of calories than your regular day.

via -.everydayhealth.com

How much you need to burn if you eat any one of the Diwali pharal item? Let’s have a look.

Pharal

item

Calories Walking

(min)

Swimming

(min)

Cycling

(min)

Running

(min)

Climbing steps

(min)

1 Karanji 180 55 35 45 45 35
1 K Shev 170 50 35 45 45 35
1 Chakali 100 30 20 25 25 20
1 Laddu 200 60 40 50 50 40
1 K Chivda 120 35 24 30 30 24
1 K Sweet Shankarpali 280 85 56 70 70 56
1 Anarsa 250 75 50 65 65 50

Some healthy recipes:

  1. Namkin Shankarpali:
www.justforhearts.org

Ingredients:

1.     Whole wheat flour: ¾ K

2.     Moong dal/ harbhara dal: 1 K

3.     Ragi flour: ¼ K

4.     Rawa/ semolina: ¼ K

5.     Kasoori methi: ¼ K

6.     Til: 2 tsp

7.     Ajwaein/ ova: 1 tsp

8.     Heated oil: 1 tsp

 Procedure:

1.     Mix all the ingradients mentioned above. Add heated oil in that and knead to make a dough.

2.     Keep it for 10 min and then flatten the dough or roll out and then cut into small pieces.

3.     Fry it in less oil and then put it on tissue paper.

Procedure for baked shankarpali:

1. Pre-heat the oven at 180 Degree Celsius for 10 minutes.

 2. In a mixing bowl, add sugar, milk and stir it till the sugar dissolves. Add ghee and continue mixing. Add maida or refined flour, mix well and knead it well with hands.

 3. Make large balls of the dough. Flatten the dough on  hard, flat surface and then cut it into rhombus or diamond shape.

 4.Bake it at 180 degree Celsius for 10 -15 minutes or till it turns nice golden brown in color.

 Baked shankarpali for diwali is now ready to be eaten and served. Enjoy!

2.  Anjeer barfi:

Via – indiamart.com

Ingredients:

50 gms anjeer (fig), 50g roasted almonds, 100g khoa, ¼ tsp cardamom powder (elaichi powder)

Procedure:

· MIx and grind the fig in a grinder till they break into smaller, soft pieces.

· Powder the roasted almonds.

· In a pan combine khoa, roasted almond powder, fig puree and mix well.

· Add cardamom powder and cook for 4-5 minutes.

· Remove from fire.

· Shift this mixture to greased plates and cut them into diamond shapes.

Figs are not only a good source of fiber but is also is very rich in calcium. Roasted almonds not only enrich its taste but also the nutrition value. Anjeer is nutritious but also energy dense, hence it would be ideal and apt to limit oneself to one piece at a time.

No matter how healthy a sweet is, it should always be consumed as a snack by itself, than consuming it after a meal or post meal.

3.   Heart Healthy Oats Chiwda

Via – indianhealthyrecipes.com

Importance:

This crunchy, tasty heart healthy oats chiwda is low in fat, high in fibres and good option to have whenever you feel like munching.

Ingredients:

·        Quick rolled oats: ½ cup

·        Rice Flakes: ¼ cup

·        Roasted chana dal: ¼ tsp

·        Roasted  and chopped Almonds: 2-3

·        Mustard Seeds: ¼ tsp

·        Green chilies (Chopped):  1

·        Curry Leaves: 5-6

·        Asafetida: 1 pinch

·        Turmeric powder: 1 pinch

·        Powdered Sugar: ¼ tsp

·        Oil: 1 tsp

·        Salt: To Taste

Method:

· In a non-stick pan, heat the oil.

· Once the oil heats, add mustard seeds and wait till they splatter.

  • Add Asafoetida, green chillies to taste and curry leaves and frythem for some time. 

· After the seeds crackle, add turmeric and mix it will.

· Now add the pre-roasted  oats, powdered sugar, salt, rice flakes, chana dal and mix them all well.

· Serve cool or hot.

 

via – .medindia.net

Read also – Celebrate this Diwali with High Protein Healthy Ladoos

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Sonali Wagle

I am currently pursuing the Doctoral research (PhD) under the guidance of Dr. C.S.Yajnik, at Diabetes Unit, KEM Hospital Research Centre in diabetes in pregnancy. I am also working as a Clinical nutritionist and a Diabetes educator in Diabetes Unit. My area of interest in research is in Lifestyle diseases (Diabetes, Cardiovascular diseases), their management and prevention. I am specialized in management of Lifestyle diseases (Diabetes, Weight loss, Heart disease) as well as Pregnancy and Kids Diet Plans.

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