Chaitra Navratri 2024 is around the corner. It’s a nine-day Hindu festival celebrated with enthusiasm across India. Also, it will be celebrated annually from the first day of the Luni-Solar calendar, starting on April 9 and ending on April 17. The nine-day Hindu festival is dedicated to worshipping Goddess Durga and is marked by fasting, prayers, and vibrant celebrations.
However, managing diabetes can be challenging for individuals, so it becomes crucial for them to make mindful choices that won’t spike their blood sugar levels while fasting. Here’s a comprehensive guide to healthy Navratri food for diabetics while adhering to dietary restrictions.
Also read: Can Diabetics Fast During Navratri?
Here’s a list of healthy Navratri food for diabetics. Let’s find out the food items and their glycemic index.
| S.No. | Food Item | Glycemic Index |
|---|---|---|
| 1. | Buckwheat (Kuttu) Flour | 40 |
| 2. | Roasted phool makhana | 24-35 |
| 3. | Paneer | 30 |
| 4. | Water Chestnut (Singhara) | 35-45 |
| 5. | Spinach | 15 |
| 6. | Pumpkin | 75 |
| 7. | Bottle Gourd | 15 |
| 8. | Green Apples | 39 |
| 9. | Pears | 29-39 |
| 10. | Berries | 28-40 |
| 11. | Nuts and Seeds | 25-40 |
| 12. | Kiwi | 52 |
| 13. | Avocado | 40 |
| 14. | Coconut Water | 54 |
| 15. | Herbal Teas | 50 |
| 16. | Buttermilk (Lassi) | 35 |
| 17. | Tofu | 15 |
| 18. | Legumes (e.g., Chickpeas) | 10 |
| 19. | Dates | 42 |
| 20. | Figs | 35 |
Did you know that low glycemic values range from 1 to 55, mid-glycemic values range from 59 to 69, and high-glycemic values range above 70?
Also read: Top 15 Picks: List Of Vitamin B2 Foods
There are a few tips for diabetes patients on how to enjoy the festival and manage their blood sugar spikes with the Navratri Food For Diabetics.
Incorporate Low-Glycemic Foods: First and foremost, add low-glycemic foods to your diet during fasting days, as they have a slower impact on blood sugar levels. In addition, include Buckwheat (Kuttu) Flour, water chestnut (singhara), and amaranth (rajgira) flour in your diet as a substitute for wheat during the holy days of Navratri. Moreover, Buckwheat Flour is suitable for diabetics due to its low GI properties.
Stay Hydrated: Stay hydrated by drinking lots of fluids, herbal teas, buttermilk (lassi), and coconut water that are low in sugar content. Additionally, keeping yourself hydrated supports overall well-being and can help control cravings during fasting periods.
Try Including Protein-Rich Sources: Protein-rich foods such as low-fat dairy products, tofu, and legumes can help maintain muscle mass and stabilise blood sugar levels. These foods can be incorporated into fasting meals as soups, salads, or main dishes.
Mindful Portion Control: While fasting, it is essential to control portion sizes. Also, try not to overeat, as it can lead to a blood sugar spike. Plan your snacks and meals in advance and eat in smaller portions while fasting.
Choose Fibre-Rich Foods: Incorporate fibre-rich food while fasting. It has a low glycemic index, keeping your blood sugar levels in control and, in addition, keeping your tummy full for longer. Include plenty of vegetables such as spinach, pumpkin, and bottle gourd in your Navratri meals. Additionally, consume fruits like apples, pears, and berries in moderation, as they provide fibre along with essential vitamins and minerals.
Healthy Fats Must Be Included: This may include a bunch of options, such as nuts, seeds, and avocado, and these options must be added to your fasting recipes as a topping or included for cooking purposes.
Also read: The Complete Guide to Vitamin B-Rich Foods: Top 20 Picks
Well, the decision to fast during Navratri completely depends on the patient’s health status, medications, and overall management of his or her condition. However, the proper food items with a low glycemic index must be incorporated into the meals and snacks. Additionally, fasting during Navratri involves abstaining from certain foods for a specified period, usually from sunrise to sunset, and consuming only specific foods allowed during the fast. Moreover, it’s essential to consult a healthcare provider if you’re on certain medications or hypoglycemic agents.
Here are some considerations for diabetes patients while fasting:
Blood Sugar Monitoring: Are you someone with diabetes? It’s up to you whether you decide to fast during Navratri; it’s crucial to monitor blood sugar levels regularly throughout the fasting period. This monitoring helps to ensure that blood sugar levels remain under control and doesn’t spike.
Monitor Symptoms: It’s essential for individuals with diabetes to be aware of any symptoms of hypo- or hyperglycemia during fasting and to take appropriate action if needed. Symptoms may include dizziness, sweating, confusion, weakness, or palpitations.
Consult With a Healthcare Provider: Before deciding to fast, monitor your blood sugar levels and make an appointment with a healthcare provider for proper guidance and to discuss the potential risks and benefits of fasting during Navratri.
Also read: Top 20 Vitamin C Rich Foods: A Comprehensive Guide
Chaitra Navratri is a time for spiritual reflection, celebration and fasting. However, for individuals managing diabetes, it’s essential to eat mindfully and keep the portion size in check. In addition, incorporating healthy Navratri food for diabetics, which are low-GI foods, can be beneficial. Also, by prioritising fibre, low-fat dairy products, and protein and practising portion control, diabetics can enjoy Navratri while keeping their blood sugar levels under control. Moreover, with careful planning and smart food preferences, Navratri can be a joyous and healthful occasion for everyone, including those with diabetes.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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