The intake of sweets in the festive season and even after is inevitable. However, for those with diabetes or managing their diabetes, it can feel like a challenge. But here's the good news: you don’t have to give up dessert. It’s about making mindful choices—picking better options and exploring new diabetes-friendly ingredients. By doing so, you keep your blood sugar levels in check and discover a world of healthier, delicious cuisines to enjoy.
Managing Diabetes
It's not just sugar intake that impacts your blood sugar levels. It’s important to manage your overall carbohydrate intake as well. Carbohydrates, including sugars, complex carbs, and fiber can significantly affect blood sugar levels. Desserts often contain high levels of simple sugars such as dextrose, fructose, and glucose, which can cause blood sugar spikes. However, there’s more to consider than just avoiding sugar.
Eat Your Way to Better Health
Understanding glycaemic index (GI) of foods helps with your food choices. The GI index is a scoring system for foods that tells you how much a food will spike your sugar level. So, the lower the GI index, the healthier the food. Examples of foods with a high GI index that you should eat occasionally and in moderation are simple carbs like ice creams, chocolates, refined flours, sweets etc. These major sources of glucose can do the most harm to your sugar balance.
“Managing diabetes isn't about depriving yourself—it's about making smart, informed choices,” said Dr Irfan Shaikh, Associate Medical Director, Abbott’s Nutrition business. He further added that the key to managing blood sugar is finding the right nutrient balance that lowers the glycemic index (GI) of your meals. By thoughtfully combining ingredients in the right proportions, you can control the GI of your meals and manage your glucose levels more effectively.
It’s good to include plenty of high fibre (bajra, jowar and ragi), whole-wheat bread, fruits, vegetables and whole legumes (daals). These are must-haves for diabetics, as they balance out your simple carbohydrate intake and help you maintain a normal blood sugar level.
Dr Rajeev Bansal, MD Medicine, Consultant & director East Delhi cardiac & diabetes centre, Krishna Nagar opines, “Good nutrition is significant to managing diabetes. Diabetes-specific nutrition (DSN) helps regulate blood sugar and provides essential nutrients at times, lacking in daily meals. Incorporating specialised nutrition drinks can fill critical gaps, ensuring sustained energy and better post-meal glucose control, allowing you to enjoy the festivities without worrying about blood sugar spikes.”
Satisfy Your Sweet Tooth Smartly
Diabetes-Specific Nutrition offers a way for diabetics to enjoy sweets without the guilt. DSN products are formulated to be low in glycemic impact, making them ideal for replacing high-carb, sugar-laden desserts. Here are some tips for incorporating DSN and other diabetes-friendly ingredients into your festive treats:
DSN shakes: Instead of sugary milkshakes or smoothies, use a DSN shake mix as a base and blend in diabetes-friendly fruits like berries or figs
Sugar substitutes: Swap out refined sugar for alternatives like jaggery or dates based sweeteners in moderate amounts
Homemade sweets: When making traditional sweets, replace high-carb ingredients with DSN powder or low-GI flours such as almond or oat flour
Low-GI foods: Replace high-GI foods like basmati rice with brown rice and swap out regular wheat chapati for options like ragi, bajra or jowar bhakri to keep your meals diabetes-friendly
Diabetes-Friendly Dessert
Transforming popular festive desserts into diabetes-friendly versions is easier than you think. By incorporating Diabetes-Specific Nutrition (DSN) products, and low-glycemic ingredients, you can keep the festive spirit alive without affecting your blood sugar control:
Gajar Halwa: Gently simmer grated carrots in milk infused with fragrant cardamom and roasted almonds. Cook until the liquid evaporates, leaving behind a rich, creamy mixture. Garnish with a final sprinkling of toasted almonds for that perfect nutty crunch
Shir Sewain: Toast golden semiya in ghee, then simmer in milk and khoya until it thickens. Add a touch of saffron for color and flavor, and top with nuts for the perfect festive indulgence
Moong Dal Paysam: Slow-cook moong dal and rice together to create a creamy base. Enhance with ghee for richness, and finish with a generous mix of toasted nuts and warm milk for a comforting and nutrient-packed treat
Nuts Shrikhand: Transform thickened curd into a cooling treat by mixing in cardamom and a medley of almonds and pistachios. Serve chilled for a nutty, refreshing delight
Enjoying sweets that make you happy doesn’t have to come at the cost of your health.
By making mindful choices, managing your carbohydrate intake, and incorporating Diabetes-Specific Nutrition, you can indulge in sweet treats without guilt.
