Diwali is all about togetherness, twinkling lights, laughter, and, of course, sweets! From laddoos and barfis to kaju katli and gulab jamuns, the festival is filled with delicious treats. But for people with diabetes, overindulging in these goodies can quickly spike blood sugar levels and cause health issues. Experts say the trick is to enjoy the festivities mindfully, savour the sweets, but keep your health in check.
Dr. Shovana Veshnavi, Principal Consultant of Internal Medicine at Max Super Speciality Hospital, Noida, shares practical tips to help you strike a balance between indulgence and wellness this festive season.
Mindful portion control
Diwali is about celebrating, not restricting yourself entirely. Dr. Veshnavi explains, “The idea is to enjoy your favourite sweets thoughtfully and in moderation. Instead of sampling from several mithais, choose one or two favourites and stick to small portions. This simple step can make a big difference in controlling sugar levels.”
Healthier sweet alternatives
One way to enjoy festive treats without spiking blood sugar is by opting for sweets made with natural sweeteners like jaggery or stevia instead of refined sugar. “Homemade mithai is the best option,” says Dr. Veshnavi. “It allows you to monitor ingredients, control sugar and fat content, and avoid preservatives commonly found in store-bought sweets. Even small swaps, like using A2 ghee, can make a difference.”
Balance your meals
To prevent sudden sugar spikes, it’s important to balance indulgent foods with nutrient-rich options. Vegetables, pulses, and whole grains provide fiber, which helps slow down sugar absorption and keeps you fuller for longer. Dr. Veshnavi advises, “Pairing sweets with high-fiber foods or a protein-rich meal helps stabilize glucose levels. Drinking plenty of water also supports digestion and controls appetite.” She adds, “Avoid waiting too long to eat and then overindulging, as it can throw your blood sugar off balance.”
Stay active
Adding light physical activity into your routine can help regulate sugar levels. “A short walk after each meal improves digestion and supports glucose control,” says Dr. Veshnavi. “Even a 10–15 minute stroll around the house or neighborhood can make a significant difference during the festival season,” she added.
Keep medications and monitoring on track
For people managing diabetes with medication, it’s vital not to skip doses. Regular monitoring of blood glucose levels allows timely adjustments to diet and activity. “Maintaining a consistent schedule for meals and medications helps your body’s natural rhythm, which is especially important during Diwali,” Dr. Veshnavi explains.
Prioritise sleep
Adequate rest is another important factor in blood sugar management. Late nights, irregular sleep, and high-stress celebrations can affect glucose levels. “Even during festivities, try to get proper sleep and keep meal timings regular. Your body will thank you,” she adds.
This Diwali, enjoying sweets and delicacies doesn’t have to come at the cost of your health. As Dr. Veshnavi says, “With thoughtful choices, you can enjoy all the joys of the festival and still take care of your health.”