One more laddoo please! Festive excess is easy to shrug off when the celebrations are in full swing, but the blood sugar spike may be harder to ignore. Days of indulging in sweets, fried snacks and heavy meals can push glucose levels up north, along with irregular sleep and reduced physical activity. The effects of festive overeating can linger long.
Glucose Spike
“Blood glucose levels can begin rising within 30-60 minutes of consuming carbohydrate-rich meals, often peaking within the first two hours.” says Dr Jaison P Sharma, Consultant Diabetologist, MD (Internal Medicine) Fellow Diabetes India. When sweets, refined carbohydrates and calorie-heavy foods become a daily indulgence, these repeated spikes can put additional pressure on the body to produce enough insulin.
Even a single day of overeating can temporarily disrupt blood sugar regulation. This pattern can extend over a week.
No Diabetes, Still at Risk?
These blood sugar spikes can be a common occurrence even among individuals without diabetes. People can experience temporary post-meal glucose elevations after consuming large quantities of refined carbohydrates and sweets. In healthy individuals, the pancreas typically compensates by releasing sufficient insulin to bring blood glucose levels back under control and prevent hyperglycemia.
Dr. Manohar K N, Lead Consultant, Internal Medicine and Diabetology, SPARSH Hospital, Bengaluru, cautions, “Persistently elevated blood sugar readings should not be dismissed as a temporary consequence of festive overeating.” They could indicate undiagnosed pre-diabetes or diabetes. People with pre-diabetes or insulin resistance may be less equipped to handle repeated carbohydrate-heavy meals. A family history of diabetes increases a person’s risk of developing the condition.
For people already living with diabetes, prolonged overeating can lead to sustained hyperglycemia if carbohydrate intake exceeds what their prescribed treatment regimen can adequately manage.
This may cause symptoms such as frequent urination, excessive thirst, fatigue and dehydration. Dr Manohar says, “There will be frequent elevations of glucose levels beyond the target level even though the patient thinks he is feeling fine.”
Indulgence Becomes Pattern
“The worst pitfalls are getting to the celebration very hungry, thinking that the little desserts are endless, not paying attention to the sweet beverages and having the vegetables and proteins disappear from the plates,” says dietician Gausiya Aziz, Consultant & HoD, Nutrition & Dietetics, SPARSH Hospital.
Skipping meals to save calories for dinner can intensify hunger. Grazing on mithai throughout the day increases overall carbohydrate intake making blood sugar management more challenging.
Back to Normal
Once the celebrations are over, it is important to go back to your normal, healthy eating habits and not try to find a unique recovery food. Simple combinations such as sabzi, dal, curd and roti or vegetables, fish and brown rice can help achieve this balance. Dt Gausiya explains that protein keeps one feeling fuller for longer, while fibre from vegetables, lentils, whole grains and whole fruits slows carbohydrate digestion. Choose water over sugary drinks and whole fruits over fruit juices to help manage blood sugar levels.
Feast Without the Fallout
Ultimately, festive indulgence need not come with a side of guilt. A balanced meal, regular physical activity and prescribed medication is far more effective than crash diets or quick fixes. The aim is not to undo a week of feasting overnight, but to ensure that the celebrations do not leave blood sugar paying the price!
Sweet Notes
Portion control: Cut back on oversized servings of sweets, refined carbohydrates and fried snacks.
Balanced meal: Fill half with non-starchy vegetables, a quarter with protein and the remaining quarter with carbohydrates.
Move after meals: A short walk after eating can help the body use glucose more effectively.
Hydrate: Choose water over sugary drinks and whole fruits over fruit juices.
Stick to a routine: Resume regular meal timings, adequate sleep and prescribed medication.
Monitor: People with diabetes should follow their recommended blood sugar testing schedule.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: deccanchronicle.com
