NEW DELHI : Festive celebrations are often incomplete without sweets, savouries and elaborate family meals. But for people living with diabetes, the abundance of festive food can also raise questions about how to enjoy celebrations without disrupting their routine.
According to Ms Umashakthy, M.Sc., Registered Dietitian, D.N&D, Pg.DDE, Dietitian, Assistant Manager and Diabetes Educator at Dr Mohan’s Diabetes Specialities Centre, Gopalapuram Head Office, Chennai, managing festive eating is less about completely avoiding favourite foods and more about being mindful of portions, meal balance and overall intake.
Diabetes does not mean giving up festive foods
People with diabetes do not necessarily have to stay away from every traditional sweet or festive dish. Instead, portion control can help them enjoy these foods without turning one indulgence into an entire day of overeating.
Festive sweets are often rich in carbohydrates and sugar, so having a small portion and eating it slowly can be a more mindful approach. Umashakthy also recommends being conscious of the total amount of sweets consumed rather than repeatedly reaching for them throughout the day.
Balance the plate, not just the dessert
A festive meal can include more than sweets and refined carbohydrates. Including vegetables, protein and fibre can help create a more balanced meal.
Dal, sprouts, eggs, lean meats and tofu are some protein options that can be included depending on individual food preferences. Adding vegetables alongside festive dishes can also help make the overall meal more balanced.
The idea is not to label festive foods as completely “good” or “bad”, but to look at how they fit into the entire meal.
Healthier ingredients still need portion control
There is often a tendency to assume that a sweet or snack automatically becomes unlimited once it is made with ingredients such as millets, whole grains, nuts or seeds.
But choosing these ingredients does not remove the need to consider portion size. For someone managing diabetes, the quantity eaten and the overall composition of the meal remain important.
Don’t skip meals before a celebration
Trying to “save calories” for a festive meal by skipping an earlier meal can also make it harder to eat mindfully later.
Instead, maintaining regular meal timings can help prevent excessive hunger. Umashakthy suggests continuing with balanced meals that include vegetables and protein, while choosing water instead of sugary beverages where possible.
Enjoy sweets mindfully
Festive sweets are often eaten alongside conversations, celebrations and family gatherings, which can make it easy to lose track of how much has been consumed.
Having a small serving, eating it slowly and being aware of the total number of sweets eaten during the day can help. The focus should be on enjoying the food rather than continuing to snack simply because it is available.
Keep moving and stay consistent with diabetes care
Festive routines can also mean less physical activity. Staying active and taking a walk after meals, where appropriate, can help people maintain some movement during celebrations.
Most importantly, festive eating should not mean stopping prescribed diabetes medication or changing doses independently. Any changes to medication should be discussed with a healthcare professional.
For people with diabetes, festive eating does not have to be an all-or-nothing choice. As Umashakthy’s guidance suggests, mindful portions, balanced meals, regular meal timings and awareness of overall intake can allow people to participate in celebrations while continuing to care for their health.
The aim is not to take the joy out of festive food. It is to enjoy it with a little more awareness.
