- 1 How Does Navratri Fast May Add to Diabetes Issue?
- 2 An Ideal Diet Plan During Navratri Fasting
- 3 Detailed “Navratri Satvik Bhojan (Diet) Plan for Diabetics”
- 4 Navratri Diet Chart for Diabetic Patients
- 5 Some Special Diet Tips For Diabetics During Navratri
- 6 FAQs:
- 7 References:
Now, Navratri celebrations will be in full sway. Celebration of this festival is done in diverse ways in several parts of India. Fasting during Navratri is thought of as blessed and is performed to pacify Goddess Durga and seek her blessings. Excluding the sacred aspect of Navratri, it aids to cleanse the body by eliminating excess toxins. Read this blog to know about the Navratri diet for diabetic patients.
People have been fasting for these seven days for most of their lives, but certain medical conditions, particularly diabetes, may transform people’s plans. Diabetes care during fasting is similar to walking a tightrope. And if prescribed diabetes medications are stopped without the doctor’s consent, this may further increase the problem.
Also, being diagnosed with diabetes doesn’t indicate that the person has to give up this essential part of his or her culture. A person with diabetes can still keep Navratri fasts by proper planning and preparing himself or herself in advance so as to enjoy a safe and flourishing festival.
The crucial goal of diabetes care is to keep the blood sugar level within the normal limit, evading the ups and downs to a feasible extent. This job becomes trickier when fasting is followed by feasting during these seven days. Luckily, a doctor can aid a person in navigating the celebrations while staying fit. Also, fasting is useful for improved digestion and supports physiological rest to digestive organs as the saved energy can be utilized for healing and self-repairing.
A diabetes educator, dietician, or healthcare doctor must understand the pattern of observed fasting states for ideal meal planning during Navratri days. Also, the type of food items that can be consumed during fasts needs to be considered. During Navratris, there is no fixed rule about eating patterns and they differ from community to community. This allows for diverse types of foods, diverse cooking practices with diverse timings and frequencies, few individuals consuming only one or two major meals while others consuming particular food types such as fruits, veggies, or dairy products at repeated intervals.
Navratri plate must include all the major food types keeping in mind a wise and judicious distribution of carbs during the day. Complex carbs, as well as low caloric fluids or beverages, have a low GI as compared to simple carbs and concentrated beverages, thus must be chosen. Sufficient fluid consumption would assist in hydrating the body as well as preventing dehydration. During the non-fasting duration, an optimal physical activity (for example, 15 to 20 minutes walk) and after that major meal (at fasting end) appears beneficial.
An optimally essential serving of cereals (food type adding to the major carb content) must be added to the plate of grains. These grains are allowed in the fasts to offer enough sugar and energy for the body organs to work appropriately. It is metabolically vital to delivering about 50-60% of the total kilocalories daily from carbs.
Foods with higher GI would unfavorably have an effect on the bodyweight besides enhancing the glucose levels, insulin resistance, as well as production of free fatty acids in the late postprandial phase. During fasting preparations, cereals must be added into other food groups such as veggies, dietary fiber as well as fewer quantities of oils to lower down the glycemic load of the diet plans.
About 15% to 20% of the total energy must be met from the protein so that the daily dietary allowances can be met. These allowances differ from individual to individual. Together with the escaping particular grains, garlic, and onion, a significant food type of legumes and pulses or other non-veggie sources of protein are time and again withdrawn during fasts as well as religious occasions. These are supposed to quench the adjacent negative energies.
Range of low-fat dairy products including curd, milk, paneer as well as preparations including sugarless shakes, naturally flavored milk like Indian spices, mattha, vegetable raita, lassi, chaach, and serving of nuts must be added as an excellent protein source in the diet of people during fasting.
There must be a total contribution of less than 30% of calories from the fat on a daily basis. Research studies support the suggestion of a considerable decrease of glycated hemoglobin (HbA1c) with lower fat, moderate carb, as well as higher fiber diet in adults having poor glycemic regulation. Thus, it is suggested to incorporate a similar composition of meals all through the fasting phase. Additionally, the particular fatty acid or fatty acid composition of the fats and oils plays a key role in the meal plans of diabetics. It is ideal to incorporate less than 10% cholesterol and saturated fats to less than 300 mg per day.
Additional scientific research studies may affirm that reducing saturated fatty acids or enhancing monounsaturated fatty acids might augment the activity of glucagon peptide-1, thus lowering down postprandial transglucosidase. Moreover, omega-3 fatty acids (flaxseeds being the outstanding sources, normally allowed during fasting) have been seen to be related to a decrease in risk of heart problems biomarkers in diabetes type 2. Nuts are an optimum meal during fasting being an excellent protein source, micronutrients, unsaturated fatty acids as well as their replacement with starch have been seen to improve serum lipids and HbA1c.
Vitamins and Minerals
The addition of fruits and veggies augment the concentration of plasma carotenoids as well as Vitamin C to deliver antioxidants and phytocompounds. The glycemic load gets reduced when fibrous veggies are combined with high carb-high fat meals. This also reduces the levels of postprandial glucose. Whole fruits (pulp should be intact), fresh veggies, and fiber can be opted instead of concentrated juices.
Whole fruits, as well as leafy greens, are low in energy density; high fiber, low glycemic load, as well as high micronutrients, and these exert positive effects on the total and LDL cholesterol levels. Try salads, fruit chaat, custards, vegetable smoothies, vegetable soups as in-between minor meals rather than juices or sugary preparations.
Advantageous ingestion of about 25 grams per 1000 kcal or 30 to 40 grams of fiber daily must be maintained in their days of fasting. During these days, the diet pattern, as well as meals, bears a majority of adaptations required for sufficient blood sugar control.
Plenty of Water and Fluids
It is good to add low-calorie drinks like green tea, lemon water, lassi, chaach, mattha, pudina water, etc. for quenching thirst, particularly during summers. It’s better to avoid sugary preparations during the days of fasting.
This is a list of the top 10 favorite or mouth-watering Navratri special diet inclusions for people with diabetes:
- Apple Smoothie or some Vegetable Smoothie: Apple smoothie is something too luscious. Apples are rich in calcium, protein, vitamins A, C, potassium, antioxidants, iron, and fiber. Wow, this fruit smoothie can be made more interesting by adding leafy greens to it and becomes automatically good for a person with diabetes in his days of fasting.
- Singhara or Kuttu Flour Tikki: This form of atta contains a good amount of potassium and low amounts of sodium. This is helpful for water retention in the body. This atta can be mixed with water and some boiled lauki can be added to it to make delicious tikkis using a little olive oil. This special Navratri snack can be enjoyed as an evening meal with a cup of tea. Also, green chutney can be made using pudina to spice up the flavor.
- Pumpkin Cutlets: Pumpkin, mostly consumed veggie during Navratri days. It can be added in kuttu rotis as well. Also, one can try making these pumpkin cutlets for a pleasant twist to the fasting foods. The skin from the pumpkin is peeled off and is cut into small pieces. And it is cooked in a pressure cooker until the vegetable turns soft and mushy.
- Roasted Makhana or Nuts: Makhana, being all-time favorite and popular snack served during the festival. Nuts such as almonds, peanuts, or makhanas can be used as great snack options for people with diabetes.
- Kuttu or Singhara Flour Roti with veggies like lauki or touri: Kuttu atta is very much enriched with dietary fiber, protein, zinc, calcium, iron, vitamin B. Moreover, it is also very useful for a person with diabetes.
- Barley Khichdi: Sabudana khichdi (high GI) can be replaced here with barley khichdi. Absolutely safe for diabetics. Barley is packed with fiber, essential vitamins, and minerals, fat-free, and cholesterol-free as well.
- Paneer Bhruji: Paneer is also packed with nutrients like calcium, protein, and linoleic acid. It is all the more useful in weight loss and also a great choice for diabetics. Paneer can be consumed in the form of a bhurji form or baked tikka as per the person’s choice. It also packs vitamin A and is trans-fat-free.
- Fruit Raita: This is the best item consisting of vitamins, and minerals like calcium, which offer loads of energy during fasting days and are also good for maintaining sugar levels.
- Makhana Kheer: While fasting, people generally crave something sweet. In order to control or avoid this craving during fasting, makhana kheer is the best option with all the health benefits. It can be prepared using milk, makhana, stevia, and dry fruits as per choice.
- Fruit: Just great for overall health. Also, diabetic patients can consume fruits such as apple, jamun, guava, or papaya in these days. No more than two fruits should be added to a meal.
|Early Morning (6-7 am)||1 glass lukewarm water|
|Break Fast (9-10 am)||Tea (no sugar) or milk (skimmed) / an apple smoothie (200ml ) +
Singara chilla/ kuttu chilla with some paneer or any vegetable stuffing
|Mid-Morning (11-12 noon)||One seasonal fruit (orange/guava/jamun/water chestnuts) or
A glass of chaach or cold coffee with a handful of nuts
|Lunch (1-2 pm)||Loki vegetable (1 bowl) or touri/pumpkin +
singara/kuttu roti (one or two)
curd or vegetable raita (1 bowl)
|Evening(4-5 pm)||Tea /coffee/milk with
some makhana or peanuts
|Evening (6-7 pm)||Homemade Tomato soup /apple smoothie / coconut water/ green tea (150ml)|
|1-2 singara/kuttu chilla with some green chutney + curd or any vegetable or
1 glass milk with fruits
These all mouth-watering recipes for diabetics would satisfy your hunger. Gratifying the cravings is a must; however, taking care of health also plays a key role.
Some tips to manage glucose levels during Navaratri:
- For people with diabetes, it is not suggested to take long breaks. They can consume some food after short intervals, doing so blood glucose levels remain within limits.
- It is suggested that a person must check glucose levels a few times during the day.
- Diabetics can consume slow absorbing foods, with low GI, prior to initiating the fast. These food types keep sugar levels more even during the fast.
- During fasting days, if a person feels less active, avoid resorting to excess consumption of tea or coffee. In its place, it’s good to have enough water and sugar-free drinks such as lemonade, buttermilk, etc all through the day.
- Diabetic patients must completely refrain from potatoes or other starchy foods during these days.
- Diabetic patients who are using insulin injections may need some dose adjustments as the need for insulin can decrease to up to 4%.
- A diet plan must be followed to stay energetic while fasting.
- Choosing such food groups that help a person in filling the stomach besides maintaining the sugar levels even more during the fast course. They may include fruits, veggies, or salads.
- For preventing dehydration, it’s advised to have plenty of sugar-free as well as decaffeinated beverages like water, chaach, or lemon water.
Making diabetes care easier and less complicated while fasting during Navratri is all about being flexible. Understanding the symptoms of high and low blood sugar levels is a must. Always keep water and a snack along in case of emergency. A doctor’s help can be sorted when needed. It’s better to avoid temptations and search for healthy options. With correct attitude and navratri diet planning, diabetes would never keep you from enjoying the delicacies of festivities. Still, you can contribute to the high spirits of celebration and do not step back!
At what time is the glucose level highest in the body?
In the early morning hours, generally between 3 am and 8 am, a person’s body begins to churn out the stored sugar and prepares the body for the next day.
Which fruits are not safe for a diabetic?
Fruits high in sugar can be pineapple, watermelon, dried dates, and overly ripe bananas.
How many hours a diabetic can fast?
The most common form of fasting is called 16:8 method. This includes fasting for 16 hours and lowering the eating window to minimum of 8 hours. For instance, an individual may consume dinner at around 7 pm, breakfast can be skipped the next day, and then lunch can be taken at around 11 am.
Is it good to fast when the glucose levels are high?
The ADA doesn’t suggest fasting as an approach for diabetes care. The association states lifestyle alterations like good physical activity along with medical nutrition therapy are important key factors for diabetes control as well as weight management.