For many, the festive season, followed by the great Indian wedding season, is especially the perfect excuse to indulge in mouth-watering delicacies. sweet, And why not! After all, no special occasion is complete without eating a slew of sumptuous Indian sweets. At the same time, it is also important to remember that indiscriminate consumption of sweets during this time can lead to an increase in the blood. blood sugar level, harming your overall health. So, should you give up on these sweet treats altogether? Not necessary!
Dietician and diabetes educator Garima Goel recently shared on Instagram how you can consume sweets this season without risking your blood sugar levels. “This festive season, don’t give up on sweets. eat them wisely, regularly monitor your sugar level, And enjoy your sweets,” she said, sharing some simple and smart ways to eat sweets.
Add Healthy Fats to Your Desserts
Expert suggested adding some healthy fats like Mad And seeds for your dessert. “Most sweets are made up of refined carbohydrates which have a high glycemic index. Adding some nuts and seeds will lower the glycemic index, and they are also rich in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). You can add seeds like almonds, walnuts, cashews and pumpkin seeds, chia seedsAnd sunflower seeds,” she said.
Include protein in your diet
Proteins, like fats, lower the glycemic index of a food, Goyal said, adding that some of the ways to include protein in your diet include consuming paneer tikka, soybeans. chaposoy snacks, or even grilled and roasted chicken, “Also, make sure you have protein at every meal of the day. This can be in the form of dairy products, legumesOr nuts and seeds,” she said.
change your base
“It is time for you to cut down on maida (refined wheat flour) completely,” said the expert. She suggested using whole grain cereals and Millet Instead of making sweets.
eat home made sweets
to manage your blood SugarMake your own sweets at home. “Don’t go for what is available in sweet shops because they are very high in sugar and all purpose flour.”
Add nuts to your desserts (Source: Getty Images/Thinkstock)
avoid refined sugar
“It’s time for you to change your sugar because we can’t give up on sweets completely. So, what about changing the type of sugar you use? Goyal said. You can go for stevia, sugar-free or natural sweeteners like black raisins, sugar substitutes like regular raisins. Maple syrupapple sauce, etc., she suggested.
stay hydrated
Make sure you drink at least 12-15 glasses of water as the lack of water in the body increases sugar cravings,
don’t cut down on fiber
Even if you have consumed sweets, the expert says not to cut back on the fiber in your diet. “Make sure you have about 25-30 grams of fiber each day in fresh form. fruits and vegetablessoup or salad,” she said, adding fiber will help lower your high blood sugar levels.
Monitor your sugar level regularly
Checking your sugar levels regularly will help you know what your body is telling you and help you enjoy sweets accordingly.
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