Experts Say Smarter Sugar Decisions Can Protect Against Diabetes and Glucose Imbalance

No festival or celebration can be complete without sweets and desserts. Food in India is celebrated - especially mithai - regardless of whether it is Diwali, Eid, or Christmas. The thing is that most of the usual sweets are full of sugar, ghee, and processed ingredients, which can skyrocket your calorie and glucose levels. That is why the level of sugar can always shoot up at this time of the year. And so, when you consume sweets that are dipped in sugar syrup or prepared using heavy quantities of ghee and oil, your body intakes huge quantities of easy-to-digest carbohydrates in a brief span of time. This makes the level of sugar in your blood abruptly increase. However, not every sweet is so effective, and there are healthier substitutes to syrup-soaked

sweets. “Natural sweets like those prepared using dates, figs, or nuts, will be rich in fibre and wholesome fats that delay the interference of sugar levels in the bloodstream and lower spikes,” Dr Shehla Shaikh, Consultant Endocrinologist, Saifee Hospital, told Times Now.

What to do if you like traditional sweets?

According to Dr Shaikh, if you like to indulge in traditional sweets, moderation is the key. “Eat a small portion, eat it to the full, and leave it at that. Do not have boxes of sweets in front of you; this will lead to you consuming more. What is not seen is often what is not thought of,” she added. Also, you need to make smarter decisions regarding sweetmeats. “Substitute refined sugar with jaggery, honey, or natural sweeteners. Attempt to prepare desserts with dates, figs, and nuts. There are now also a large number of stores that sell natural sugar-free or low-sugar alternatives,” she added.

How to control sugar intake if you have diabetes?

n case of diabetic patients, experts say that while a bite of sweet may not do much harm as long as you are light in the next meal and remain active, if you feel ill, immediately call your doctor. Also, include a small walk after eating sweets for at least 10 to 15 minutes, as it assists in calorie burning and regulates the sugar levels. “Partake in the festivals, spend time with people you love and savour happiness, but do not forget that wisdom in all things is the true sweetness of life,” said Dr Shaikh.

Hydration helps in balance

Hydration is a contributing factor to good health. Water aids in maintaining your blood sugar level and sweeping excess glucose out of your body. Experts recommend totally avoiding sweetened beverages and replacing them with healthier versions like flavoured water, coconut water, or even green tea. “The thing is, our bodies are not designed to process an immediate overload of sugar. When you drink sweet beverages in large amounts, the level of blood glucose increases very fast, and the pancreas overworks to produce insulin over time. This leads to insulin resistance, which is a primary cause of diabetes and other metabolic issues,” said Dr Piyush Lodha, Endocrinologist, Ruby Hall Clinic.

Exercise is the key

While you may like to eat a little extra for Diwali, do not forget to move. “Even walking a little after a great meal will work miracles in maintaining your sugar level. Light physical exercise can make your body use glucose more effectively; even 15 to 20 minutes of this activity is good enough,” added Dr Lodha. “Always listen to your body. When you are feeling sluggish or thirsty, it could be an indication that you have high and low sugar levels,” he said.