Sweets and snacks may be part of the Diwali plate, but this Christmas season, experts have recommended mindful eating, especially for those with prediabetes and diabetes.

For diabetics, enjoying these seasonal treats without spiking blood sugar can be a challenging balance. Dr Piyush Lodha, an endocrinologist at Ruby Hall Clinic, Pune, offered some practical strategies to help diabetics navigate these temptations without compromising their health.

A major challenge faced by diabetics is the abundance of sweets during Diwali, which can lead to sudden spikes in blood sugar. “Choosing sweets with a low glycemic index (GI) is crucial,” Dr Lodha explained. “Lower GI foods release glucose gradually, preventing sharp spikes in blood sugar levels.”

Understanding which treats fall into this category can enable diabetics to make safer choices.

Dr. Lodha suggested portion control as a way to manage these social situations: “Taking small bites or sharing portions can help diabetics feel included in the celebration without going overboard.”

This not only satisfies cravings in moderation but also reduces the guilt associated with indulging.

In addition to portion control, it is important to plan balanced meals.

By combining meals with protein, healthy fats and fiber, diabetics can better manage blood sugar.

Dr. Lodha recommended meal prep: “If you know you’re going to eat sweets, plan the rest of your meal to include fiber-rich vegetables and protein-rich foods. This helps maintain stable blood sugar throughout the day.”

Diabetics should also consider healthier alternatives to traditional sweets. The market now has sugar-free or low-sugar options, often made with natural sweeteners.

“Alternatives like stevia or erythritol are safer choices, while nut-based treats offer protein and healthy fats without sugar overload,” says Dr. Lodha.

Physical activity is another important part of blood sugar management during the festivities.

“Staying active can offset the extra calories from sweets,” Dr Lodha explained, adding, “simple activities like family walks or group games help maintain blood sugar balance and allow mindful enjoyment of the festival.”

The expert encouraged individuals to consult with healthcare providers for personal advice and stressed that moderation and planning are key to enjoying the festivities safely.