The golden rule is that fasting is never good for weight control. Fasting for 10 to 12 hours and then suddenly consuming high calorie food can be harmful to health and cause more damage to the body. “When you start fasting, your insulin levels are suppressed, while glucagon and other hormones are seen to increase, creating a lipogenic environment in the body. Likewise, high-calorie foods after fasting. will immediately convert into fat, says Dr Pramod V Satya, Consultant – Internal Medicine, Manipal Hospital, Millers Road.
How to control blood sugar levels during the festive season?
During the festive season, it’s important to eat small, frequent meals and follow a simple, low-fat, carbohydrate-restricted diet. Dr. Satya advises, “Avoid high-calorie, deep-fried foods and sweets during the festive season. Cut back on foods like pastries, butter, cheese, deep-fried foods, red meat and beef. Instead, stick to whole grains like wheat, red rice and sushi.Make sure you eat healthy and keep yourself hydrated with plenty of water during the festive season.
We all love the holiday season of joy, gatherings, and of course, wonderful sweet recipes. “In the past, it has often been the most difficult time for diabetics to cope, but it is by no means impossible,” says Dr Ankita Tiwari, consultant endocrinologist and diabetologist. Manipal Hospital, Bhubaneswar warned. Below are some guidelines on how you can avoid alcohol spills during the celebration:
Tips for managing blood sugar levels during the holiday season
Plan ahead: When attending these events, always make sure you have your own meal plan. If you are served or expect to be served high-carbohydrate or high-sugar foods, make sure your previous meals include plenty of protein, fiber, and vegetables that are low in starch. It helps regulate blood sugar levels.
Portion Control: Food eaten during festivals is usually oily and full of calories. It is recommended to eat less of what you like rather than avoiding it completely. This can be achieved by using smaller plates to reduce the amount of food you eat and taking time to chew and enjoy each mouthful.
Stay active: This is because physical activity lowers blood sugar by increasing the ability of muscle cells to take up glucose. Take brisk walks after meals or participate in family activities that involve movement. It may seem counterintuitive, but a little can go a long way, including spending just 15 minutes a day on light exercise.
Be careful with drinks: Seasoned drinks such as eggnog or alcoholic beverages, especially cocktails, can cause blood glucose levels to rise. It is advisable to drink water or other non-sweetened beverages or take alcoholic beverages in moderate portions with meals.
Stick to your routine: Forby, family events are able to interfere with a routine. It is recommended that the patient’s meal times, medication use, and blood glucose levels be monitored. This implies that prices will always fluctuate, and therefore it is important to ensure that there is consistency in prices to avoid large price rises and/or falls.
Choose the Smart Alternative: Where possible, traditional recipes should be replaced with improved options. Try using natural sweeteners or whole grain products when baking, and include vegetables and lean protein foods in your holiday meals.
With proper planning and conscious thought, one can overcome tempting holiday offers without compromising one’s health. Just a friendly reminder: There is no ‘fun size’ button for the holidays — moderation is the key!