It’s Navratri time, and celebrations are in full swing. From garba and dandiya nights to Durga Pujo pandals, everyone is gearing up to celebrate. However, during Shardiya Navratri, many devotees observe fasting as a ritual. But fasting becomes a challenge when it comes to people with diabetes, as it needs careful planning as it is not advised to stay without food for long.
Also, during Navratri, sudden intake of high-calorie meals like fried foods can lead to a rise in blood sugar levels. So how can someone with diabetes fast safely during Navratri? We spoke to an expert who shares the right approach to help you fast without spiking your blood sugar.
Dr. Saptarshi Bhattacharya, Senior Consultant in Endocrinology at Indraprastha Apollo Hospitals, shares tips on how to fast safely.
What you must follow during Navratri fasting: Do’s
Though fasting during Navratri holds spiritual significance, before you decide to keep a fast, you must consult a doctor to know if it’s safe for you. People with diabetes need to be extra cautious as there is a need to keep a check on blood sugar levels and if your medicines or insulin need adjustment during fasting. “People with diabetes should never start a fast without discussing it with their doctor,” says Dr. Bhattacharya. “Your medication or insulin may need to be adjusted to avoid complications,” he further said.
Eating small, balanced meals throughout the day, after puja, mid-day, evening, and night is better than one or two heavy meals. Having complex carbohydrates like buckwheat (kuttu), amaranth (rajgira), and samak rice can help release sugar slowly and keep you full for long.
“Including protein in your meals, like curd, paneer, or nuts, helps prevent sudden sugar spikes,” Dr. Bhattacharya adds. He further explains that keeping yourself hydrated can help so drink lots of water, unsweetened coconut water, lemon water, or buttermilk. He further advises to regularly monitor your blood sugar, especially if you feel dizzy, or weak. “Listen to your body. Do not take any chances or risks if you feel unwell,” he said.
What you must NOT follow during Navratri fasting: Don’ts
Navratri is a time when high-calorie foods like kuttu ke pakode, sabudana vada, kheer, halwa and other high-calorie foods are all we can think of. But, people with diabetes must stay away from these. Dr. Bhattacharya explains, one must avoid deep-fried snacks, sabudana vadas, and sweets like halwa or kheer, as these can sharply raise blood sugar. Do not skip your diabetes medicines or insulin unless your doctor advises otherwise.
“Fasting for too long without food can be dangerous for people with diabetes,” warns Dr. Bhattacharya. “If you feel weak or dizzy, break your fast immediately with a light, healthy option.” While fruits are allowed, limit high-sugar options like bananas, chikoo, and mangoes. Choose lower-sugar fruits such as apples or pears. Avoid packaged ‘fasting snacks,’ as many are fried and high in salt and carbs.
What to eat and what to avoid during Navratri fasting
As per Dr. Bhattacharya, people with diabetes must include foods include samak rice khichdi with vegetables, kuttu or rajgira rotis with curd, roasted makhana as a snack, fresh fruits in moderation, and paneer or lauki sabzi cooked in minimal oil. Foods to avoid include fried potato chips, puris, pakoras, sweets, foods that are jaggery-rich , sweetened drinks, too much sabudana, and ready-to-eat fasting snacks.
“Fasting with diabetes is possible if you eat right, stay hydrated, and monitor your sugar levels regularly,” says Dr. Bhattacharya. “Your health should always come first and never hesitate to break the fast if you feel unwell,” he further added.