Diwali 2022 Healthy Eating: What is a festival without good food? And in India, sweets and snacks are an essential part of all celebrations, and Diwali is no different. While they satisfy our taste buds, health issues can occur after a few days during festivals, so it is necessary to be cautious. But does that mean we have to say no to all our favorite foods? No! Dr. Swati Bhushan, Clinical Nutritionist, Fortis Hiranandani Hospital, Vashi, Navi Mumbai, shared, “Sweet and snacks are an essential part of Diwali celebrations and should be enjoyed to make the festive season memorable. If accompanied by healthy ingredients and prepared by following healthy cooking practices, consumed in moderation, and making healthy choices, blood sugar, weight, and cholesterol levels will be controlled.”
Diwali 2022: What are healthy alternatives to sweets?
Speaking to Zee News English, Dr Bhushan gave the following advice:
Prepare sweets at home from whole grains like whole wheat, buckwheat, ragi, quinoa, bajra, bajra, jowar etc.
Lentils and lentils can also be used to make sweets and this will add protein to the diet.
Almonds, walnuts, flaxseed, sunflower seeds, pumpkin seeds and sesame seeds – can be added in limited amounts to get the benefits of omega-3 fatty acids and other nutrients.
– Sugar to be avoided as they add empty calories and can be substituted with dates (dates), black currants, figs – these have immense nutritional benefits.
Cut it in ghee and butter.
Use limited amount of refined oil and use methods like steaming, baking or roasting instead of deep frying.
Pointing to the fact that Indian sweets are full of fat and deep frying can spoil them, Dr Bhushan says, “If you can’t avoid sweets, go for unfried ones instead of fried sweets.” Eat sweets that are made, and remember to have them in moderation.”
Also read: Diwali Sweets For Diabetics: 5 Easy Sugar-Free Recipes For People With High Blood Sugar
Do’s and Don’ts of Diwali Bingeing
Dr. Swati Bhushan mentions these important points:
– if you can not avoid high-calorie sweets, take them in moderation; Avoid overeating!
Keep yourself well hydrated. Water flushes out toxins from the body, naturally suppresses appetite and helps the body metabolize stored fat.
Eat fruits and vegetables as they are rich in antioxidants and will protect your body from harmful free radicals produced by fried foods and unhealthy snacks.
Diwali 2022: Tips for Diabetics
To protect yourself from weight gain and blood sugar fluctuations, Dr. Bhushan suggests:
Avoid fasting and feasting. Stick to your regular, healthy eating pattern with fixed meal times.
If you want to eat sweets, then take only a small amount which is made of sugar substitute.
Stay away from maida, cornflour and rice flour as they get digested quickly.
– Eat fruits and vegetables – They contain fiber and protein which will counter the harmful effects of festive snacks and sweets.
What are the harmful effects of sugar?
“Consuming too much sugar can be reflected in the form of indigestion, constipation, weight gain, increased blood sugar levels, increased triglyceride levels, skin problems like acne and inflammation in our body after the festive season. For this, control your portion sizes. And choose wisely,” says Dr. Bhushan.