Navratri 2023: 8 essential tips for diabetics observing fast this season

Selecting the right foods during Navratri fasting is vital for managing diabetes. Opt for low-glycemic index foods that release glucose slowly into your bloodstream, helping to control blood sugar levels (Image: Canva)

Every year, millions of people across the globe come together to celebrate Navratri, a nine-night festival dedicated to worshiping the divine feminine. A significant aspect of this festival is fasting. For nine days, devotees fast and observe certain dietary restrictions like abstaining from consuming grains, non-vegetarian foods, and in some cases, even salt. While fasting holds spiritual significance, it can be a challenging time for those with diabetes. Here are some essential diabetes tips to stay healthy and maintain stable blood sugar levels during Navratri fasting.

1. Choose the right foods:

Selecting the right foods during Navratri fasting is vital for managing diabetes. Opt for low-glycemic index foods that release glucose slowly into your bloodstream, helping to control blood sugar levels. Ideal choices include vegetables like spinach, cucumber, and bottle gourd. Healthy fats like avocados, nuts, and olive oil can also help control your appetite and improve your overall well-being.

2. Avoid fried foods:

Deep-fried snacks and dishes are a common temptation during Navratri, but they can be detrimental to your blood sugar control. Opt for baked, grilled, or steamed options instead. This way, you can enjoy delicious meals without compromising your health.

3. Monitor blood sugar levels:

Regularly monitor your blood sugar levels during fasting to keep a close watch on any fluctuations. Carry a glucometer with you and check your levels multiple times a day, especially before and after meals. This will help you make necessary adjustments to your diet and medication if required.

4. Stay hydrated:

Dehydration can affect your blood sugar levels, so it's essential to stay well hydrated during Navratri fasting. Consume plenty of water and herbal teas to maintain proper hydration. Drink lemon water and coconut water to further maintain electrolyte balance during fast.

5. Manage your portions:

It's easy to overindulge during festive fasting, but portion control is key for those with diabetes. Keep your portions small and balanced, and avoid overloading your plate with high-calorie, high-sugar foods. This can help prevent spikes in blood sugar levels.

6. Include protein-rich foods:

Protein helps maintain blood sugar stability. Incorporate protein-rich sources such as paneer, tofu, and legumes like chickpeas and moong beans in your meals. These foods will keep you feeling full and provide essential nutrients.

7. Plan your meals:

Planning your meals ahead of time is crucial during fasting. Ensure you have a well-structured meal plan that includes a balance of carbohydrates, protein, and healthy fats. This will prevent hasty food decisions and help you maintain stable blood sugar levels.

8. Practice mindful eating:

Lastly, practice mindful eating. Take your time to savour your food and listen to your body's hunger cues. Avoid eating in a rush, as it can lead to overeating and poor blood sugar control.