Sweets are an integral part of any festival. During Diwali, people satisfy their sweet tooth by indulging in calorie and sugar laden sweets. But, a diabetic will have to be extra careful about what goes into his/her mouth. Minal Shah, Senior Nutrition Therapist, Fortis Hospital, Mulund, unearths few healthy tricks which a person suffering from diabetes can keep in mind.
- You should control your portions: If you are a diabetic, portion size will matter for you the most. So, avoid going overboard.
- You should incorporate sugar substitutes like dry fruits and fruits: Shah says, “Sugar, honey and jaggery are equally high in terms of Glycemic Index and they will increase your blood sugar. Hence, if you are a diabetic, eat sweets and desserts prepared with sugar substitutes like dates, raisins, apricots or fruits in restricted quantities (you can speak to your expert regarding the amount in which you should include them in your diet).”
- You should add these powerful spices: “Diwali desserts are rich in spices like elichi (cardamom), lavang (clove), dalchini (cinnamon), jaiphal (nutmeg) and many more, which can enhance the taste of the desserts in absence of sugar,” says Shah.
- You should watch your cooking method: “Other than sugar, the fat content of the food preparation should also be taken into consideration. Avoid frying and opt for baking and roasting,” says Shah.
- Low-fat Milk is a better option over full cream milk: “Small changes will definitely make a lot of difference over the period of the festival. Making these treats at home also plays a major role in controlling the diet, as the recipes can be modified according to the individual requirements,” says Shah.
- You should choose properly: “Opt for protein-rich food items or low-fat delicacies – kheer, paneer, mohan thal, dhokla, roasted chiwda, over barfi, kaju katli, anarsa, shankarpale and other deep-fried or high-fat snacks,” explains Shah.
- You should opt for healthy fats: “Include healthy fats like sesame seeds, almonds, walnuts and pistachios, instead of unhealthy fats like dalda (hydrogenated vegetable oil) and cashew nuts. Eat at regular intervals, that is before visiting friends and family to avoid over-eating and manage portion size. Ensure adequate hydration and try to exercise for an hour to keep your blood sugar levels in check,” highlights Shah.
Shah has also dished out two easy-to-make and healthy recipes which diabetics can go for. Enjoy your Diwali and stay in top shape.
1: Choco shots
Nutritional value: Energy – 250 Kcal, protein – 6.5 gm, carbohydrate – 13 gm and Fat – 18 gm
60 gms dates
10 gms almonds
10 gms pistachios
5 gms walnuts
20 gms dark chocolate
Crushed cornflakes for coating
Sugar-free as required
• Coarsely chop all the dry fruits and mix the dry fruits with the dates.
• Roll the mixture into small balls and coat the balls over the melted chocolate.
• Then you can coat with crushed cornflakes.
Nutritional value: Energy – 390 Kcal, protein – 9 gm, carbohydrate – 50 gm and Fat – 17 gm
20 gms bajra flour
20 gms wheat flour
20 gms oats
10 gms flax seeds
10 gms gingelly seeds
5 gms kasurimethi
1/2 tsp red chilli powder
1/2 tsp cumin powder
10 gms oil
• Dry roast oats, gingelly seeds and flax seeds.
• Mix all the flours and add kasurimethi, cumin powder and red chilli powder.
• Knead the dough and roll out into rotis and cut them into strips.
• You should bake that for 20 minutes at 180-degree Celsius and then remove it out.
• The sticks can be served with your choice of dips.
Published: November 7, 2018 7:12 pm