The festive season of Christmas and New Year's Eve is a time of joy, gatherings, and indulgence. However, this period often brings with it a hidden health challenge: sharp spikes in blood glucose levels. The combination of frequent parties, sugary desserts, and irregular meal timings can disrupt metabolic control for many.
Celebrate Smartly, Don't Avoid the Fun
Dr. Kaushik Saha, Professor and Head of Department at KPC Medical College, Director of ADEA Diabetes Centre, and a leading Diabetologist and Consultant at Suraksha Clinic and Diagnostics, offers a reassuring perspective. He emphasizes that the goal during the festivities is not to abstain from celebrations but to make smarter, healthier choices that preserve the festive spirit. The key lies in selecting suitable alternatives that are both delicious and mindful of your health.
Dr. Saha recommends five specific dietary swaps that, when consumed in moderation, can help manage blood sugar effectively while allowing you to partake in the seasonal cheer.
Smart Swaps for a Healthier Feast
1. Choose Grilled Over Fried Starters: Instead of reaching for deep-fried snacks like samosas and pakodas, opt for grilled or tandoori preparations. Lean proteins like fish, paneer, or chicken tikka are excellent starters. Consuming these protein-rich foods before carbohydrates enhances satiety and can help limit the intake of high-glycemic foods during the main course.
2. Opt for Whole Grains in Main Course: Dr. Saha advises choosing phulka, millet-based items (like jowar, bajra, ragi), or multigrain chapatti over refined options such as puri, naan, or large portions of white rice and pasta. Whole grains and millets have a lower glycemic index and are high in fibre, which helps in suppressing sharp sugar excursions.
3. Pick Nut-Based Sweets for Dessert: To maintain glycemic control, consider traditional sweets made from nuts and seeds. Small portions of dry fruits, or ladoos and barfi made with almonds, walnuts, pistachios, and figs are a healthier alternative to sugar-coated, fried sweets.
4. Select Fruit-Forward Desserts: Replace high-glycemic pastries and rich plum cakes with smarter dessert options. Baked apples or pears with a sprinkle of cinnamon, small nut-based bars, or fruit custard with minimal added sugar can satisfy your sweet tooth without causing a major spike.
5. Swap Ice Cream for Thick Curd or Yogurt: Instead of ending your meal with ice cream or rabri, try having thick curd or Greek yogurt topped with pomegranate seeds. This swap allows you to enjoy a creamy, satisfying end to your meal while better managing sugar levels.
Additional Pro-Tips for Festive Wellness
Dr. Saha also highlights two crucial habits beyond meal choices. Firstly, it is important to avoid sugary drinks and fruit juices with added sugar. Starting a festive meal with a protein-based soup can help curb overall food cravings. Secondly, incorporating a simple 10 to 20-minute walk after your meal can significantly aid in reducing post-meal blood sugar spikes.
By integrating these expert-recommended alternatives and habits, you can navigate the festive season with greater health awareness, enjoying the celebrations without compromising on your well-being.
