Harvest Festivals: Tips For Diabetics
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Harvest festivals
Lohri (Jan 13) & Makar Sakranti (Jan 14) are harvest festivals celebrated in India. Diabetics need to take extra care of their diet to prevent blood sugar spikes.
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Diabetes management
DR V MOHAN, Chief of Diabetology, Dr Mohan's Diabetes Specialities Centre, suggests tips that can help diabetics manage their condition effectively.
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Whole grains
Switch to whole grain cereals like brown rice, whole wheat and millets. Stay away from deep fried foods and sugary delicacies as much as possible.
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Load up on veggies
Have at least four servings of vegetables, including green leafy vegetables every day. They will provide you with beneficial vitamins, minerals and fibre.
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Eat fruits
People who don't have diabetes can eat three to four fruits per day. Diabetics can have one or two fruits in a day, but do check with your doctor about it first.
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Plan your meals
Follow the classic rule of having heavy breakfast, comparatively light lunch and an even lighter dinner.
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Plate principle
Fill 1/2 of your plate with veggies, 1/4 of it with plant-based protein like chickpeas, moong dal or rajma, and the remaining 1/4 of it with carbs like rice or wheat.
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Avoid sugary foods
Peanuts, gud chakki and sesame chakki are found in abundance during Lohri. Diabetics need to limit their consumption to just one in a day, or avoid them.
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Control cravings
Replace sweets and desserts with fruit. Have only small servings, say once a week. Stay away from sugary juices and aerated drinks.
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