Festive feasting without the sugar spike: Doctor recommends 5 smart swaps

During festive seasons, especially Christmas and New Year’s Eve, we often see sharp glucose spikes due to frequent parties, sugary desserts, and different food timings. Dr. Kaushik Saha, Prof and HOD, KPC Medical College, Director, ADEA Diabetes Centre, and Diabetologist and Consultant at Suraksha Clinic and Diagnostics, emphasizes that during this time our goal is not to avoid celebrations, but to choose suitable alternatives while preserving the festive mood. Dr. Saha recommends five alternatives that are delicious as well as healthy and, if consumed in moderation, can control blood sugar spikes.Grilled or baked lean proteins instead of fried startersIt is a better and healthier habit to take grilled or tandoor preparations such as fish, paneer, or chicken tikka in place of samosas, pakodas, and other deep-fried snacks as starters. These lean protein portions before carbs improve satiety and limit the intake of high-glycemic food in the main course. Whole grains and millets in place of white rice and refined flourDr. Saha prefers, in the main course, to have phulka, millet-based items (jowar, bajra, ragi), or multigrain chapatti in place of puri, naan, or large servings of rice and pasta. Whole grains and millets have a lower glycaemic index and high fibre, which suppress high sugar excursions during these festive times.Nut- and seed-based sweets in dessertDr. Saha recommends having small portions of dry fruits, nut- and seed-based ladoos or barfi made of almonds, walnuts, pistachios, and figs in place of traditional fried, sugar-coated sweets to maintain glycaemic control while also enjoying the festive season.Fruit-forward, smart-sweetened desserts instead of pastries and rich cakesIn desserts, we often take a lot of high-glycaemic, sweet-based items, especially during the festive season. In this respect, we can have baked apples and pears with cinnamon and small pieces of nut-based bars or fruit custard with minimal added sugar in place of frosted pastries, dense plum cakes, and fudges. Thick curd or Greek yogurt instead of ice cream and rabriAt last, we always take ice cream and rabri at the end of any meal to satisfy our taste buds. In this aspect, if we take thick curd or Greek yogurt with pomegranate at the end, we can control our sugar without compromising our enjoyment this festive season.In the end, we should avoid sugary drinks and fruit juices with added sugar, and preferably start with protein-based soups to cut down food cravings. A 10–20-minute walk after a meal further helps reduce postprandial sugar spikes.