Navratri is a festival celebrated with great enthusiasm and devotion across India. Many people observe fasting during this time, and for those with diabetes, it can present some unique challenges. Managing blood sugar levels while adhering to the traditional customs of fasting requires careful planning and mindful eating.

To offer expert advice on this subject, OnlyMyHealth team spoke with Pooja Shah Bhave, Consultant Clinical Dietician and Certified Diabetes Educator, Faculty – LSI, Mumbai. She shared some valuable insights into how diabetics can fast during Navratri without compromising their health.

Types of Fasting During Navratri

“Many people observe a fast during Navratri. Some follow a complete dry fast, known as a nirjala fast, where they don’t eat any food or even drink water. Others follow a fast where they consume certain permissible foods,” explains Pooja Shah Bhave.

When it comes to fasting for people with diabetes, it’s important to understand what type of fasting one is following. While many prefer consuming root vegetables like potatoes, sweet potatoes, or yams, certain foods can cause a rapid spike in blood sugar levels if not monitored carefully.

Also read: Navratri 2024: Top 10 Surprising Health Benefits of Fasting for 9 Days

Foods to Avoid for Diabetics During Navratri

“Sabudana khichdi is a popular dish during fasting, but for diabetics, it’s best to avoid sabudana entirely,” says Bhave. “Sabudana is made from tapioca root, which is high in starch. If consumed regularly over nine days, it can cause blood sugar levels to skyrocket.”

Additionally, she advises reducing the intake of potatoes and steering clear of bananas and chikoo (sapodilla). These foods can contribute to significant blood sugar fluctuations during the fast, which is particularly risky for diabetics.

Healthy Alternatives for Diabetics During Navratri

So, what can diabetics eat during Navratri? Bhave suggests incorporating certain millets into the diet. “Baniyad millet is an excellent option as it is low on the glycemic index, meaning it doesn’t cause a major spike in blood sugar levels. Sweet potato is a better choice than regular potatoes because it has a moderate glycemic index,” she says.

Another nutritious option is rajgira, also known as amaranth seeds. Instead of consuming amaranth in the form of ladoos, Bhave recommends using the seeds whole. “You can add them to curd or milk and sprinkle a little fruit or dry fruit powder for added flavour,” she suggests.

Singhada (water chestnut) flour is another great option. “You can use singhada flour to make thalipeeth or rotis. It’s rich in minerals and nutrients and doesn’t cause a spike in blood sugar levels,” she adds.

Nuts and dry fruits are also excellent additions to a diabetic’s Navratri diet. “Include a variety of nuts, especially groundnuts, throughout the day,” Bhave advises. “Fresh fruits, apart from bananas and chikoo, can also be consumed but should be eaten between meals to avoid spikes in blood sugar.”

Also read: How Does Counting Glycaemic Index (GI) Of Foods Improve Diabetes Management

Additional Tips for Diabetics During Fasting

Bhave emphasises the importance of adding milk or curd to every meal. “Dairy products like milk or curd add protein, which helps lower the glycemic index of your meals,” she explains.

It’s also essential to stay active during fasting. “Continue your exercise routine even during the fast. However, avoid overconsumption or binge-eating fast-friendly foods, as they are often high in taste but can disrupt blood sugar control.”

Eating smaller, frequent meals is key. “Have four to five light meals throughout the day, rather than large portions at once,” Bhave recommends.

Dry Fasting and Diabetes: Proceed with Caution

For those with diabetes who wish to try dry fasting (nirjala fast), extra precautions are necessary. “If you’re attempting a dry fast for the first time, I advise starting with just half a day or a single day,” says Bhave. “Dry fasting for extended periods can dangerously lower blood sugar levels. If you notice any symptoms of low blood sugar, stop fasting immediately.”

She also highlights the importance of consulting a healthcare professional before beginning any fast. “If you’re on medication to control your blood sugar, you may need to adjust the dosage. Always consult your doctor before starting a fast, especially if you’re diabetic,” she said.

Conclusion

While fasting during Navratri can be spiritually rewarding, it’s essential for people with diabetes to be mindful of their food choices and the potential risks involved. “Pumpkin is another excellent vegetable to include during fasting, as it provides essential nutrients without drastically impacting blood sugar levels,” concludes Bhave.