Healthy Navaratra Diet: Expert Tips to Manage Diabetes and Cholesterol | Pune News

PUNE: With the beginning of Navaratri, a series of fasts have started among citizens. Ahead of the nine-day festival, nutritionists and diabetes specialists in the city will share tips on how to maintain diabetes and cholesterol level We hope that people who are suffering from either of these issues can enjoy the festival with peace of mind.
Dr Sarika Satab, head of Noble Hospital's nutrition and diet department, told TOI, “Traditionally, fasting was aimed at detoxification, which meant avoiding difficult-to-digest foods and eating foods like lemon juice and buttermilk. We need to incorporate more water into our diets.” , soup, coconut water. For people with diabetes or high cholesterol, it's important to get plenty of protein and fiber through salads and raw vegetables and fruits. Drinking plenty of water will help you feel full during your fasting period. ”
Emphasizing the risks of overeating on junk food for adults as well as children, Dr. Anjali Shinde, Clinical Nutritionist at Ankura Hospital, said, “Obesity, especially among children, has increased significantly. It could have a negative impact.” – Being a child increases your risk of diabetes, high cholesterol levels, sleep apnea, difficulty sleeping, joint pain, hormonal imbalances, poor academic performance, and mental health disorders. During Navaratri, it becomes very difficult to ignore the famous and delicious sweet dishes. Parents have to come up with unique ideas to make snacks healthy. ”
So what should you eat to stay healthy during Navaratri? Dr Inshallah Mahedvi, Consultant Nutritionist at Motherhood Hospital, says, 'Add healthy alternatives and options to your festive menu. You can also enjoy Navaratri by incorporating a variety of vegetables, whole grains, lean proteins, fruits, and dairy products such as white or brown rice or millet to keep your carbohydrate levels stable. Most Indian dishes are often fried, but you can give these foods a healthy twist by steaming or grilling them with minimal oil.
Dr Swati Sanda, senior nutritionist at Jupiter Hospital, suggested eating fruits that are high in fiber instead of juices and tetra packs. She says, “To ensure you get the micronutrients like magnesium, omega-3 fatty acids, and chromium, you should choose nuts and seeds. It is necessary to ensure sufficient sleep and rest to cleanse. This is very important to ensure the positive effects of fasting.
In addition to liquid diets and fiber, you can also add protein and low-glycemic foods through indigenous foods. Rutuja Mahajan, Registered Dietitian and Consulting Dietitian at Chellaram Diabetes Research Institute, said, “During Navaratri, people with diabetes and high cholesterol should avoid low-glycemic foods such as cereals such as buckwheat (kuttu), amaranth (rajgira), and barnyard millet. “The emphasis should be on a balanced diet,” he said. Control blood sugar levels These cereals are rich in fiber and contain low-starchy vegetables, which help control blood sugar levels. It is also rich in micronutrients such as vitamins, calcium, and minerals, and you should limit your fruit intake to 100 grams per day. These fruits have a low GI and are rich in dietary fiber. When it comes to antioxidants, nuts and oilseeds are a better source of healthy fats like omega-3 and omega-6 than fruits like bananas, grapes, and custard apples. ”
GFX –
What the experts want from you
= Nuts and seeds for micronutrients like magnesium, omega-3 fatty acids, and chromium.
= Healthy starches include millet grains like Samaris (Bagal), Kuttu (Singada) and Amaranth (Rajgeera).
= good sleep and rest
= Cereals, i.e. low-glycemic foods such as buckwheat (kuttu) and millet (sama)
= Fiber-rich, low-starchy vegetables such as cucumbers, gourds, and pumpkins to improve digestion.
fruits to consume
Fruit intake should also be limited to 100 grams per day.
Fruits such as apples, pears, and guavas have a low GI and are rich in fiber, which contains good antioxidants.
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Obesity, especially among children, is increasing significantly. It can negatively impact a child's physical health and increase the risk of diabetes, high cholesterol levels, sleep apnea, difficulty sleeping, joint pain, hormonal imbalances, poor academic performance, and mental health disorders. there is.
Dr. Anjali Shinde | Yasukura Hospital Clinical Nutritionist