Karwa Chauth is considered an important Indian festival which involves a day-long fast, traditionally observed by married women. Now also observed by some men to support their partners, the fast is broken only after the moon rises. It usually lasts for 12-15 hours, with people not eating or drinking anything during this period.
While Karwa Chauth fasting is a traditional practice and is usually considered food for detoxification, if not done right, it can pose several complications, especially for people with existing health conditions. A drop in blood sugar levels is one such issue. Dr. Ankita Tiwari, Consultant – Diabetes & Endocrinology, Manipal Hospital Bhubaneshwar, informs, “When you fast, the body does not get its regular food source of glucose i.e., no carbs to digest which can result in lowering blood sugar. This natural response will not create an issue when one is not a diabetic, but people with conditions like diabetes, especially those on medication can likely develop a risk of hypoglycemia (which simply means low blood sugar).”
The hormonal changes that occur in the body while fasting also impact blood sugar levels. “It is a known fact that fasting influences insulin and glucagon – both hormones that help regulate blood sugar. For some people, any shift in meal patterns can disrupt their usual blood sugar control management,” she adds.
Tips to maintain blood sugar levels while fasting
It is extremely important to assess your health before keeping the fast. “Those individuals living with diabetes who wish to incorporate fasting must align their plans with their diabetologist or nutritionist/dietician so that they can prepare in advance,” suggests Dr. Tiwari.
Jinal Patel, Dietitian, Zynova Shalby Hospital Mumbai, says, “If you are diabetic and want to fast then you should try consulting a doctor before you start. Your doctor may assess your health and blood sugar levels and suggest recommendations accordingly.”
Experts share the following tips:
Stay hydrated
Drink an adequate amount of water during non-fasting duration. Dehydration can affect blood sugar levels.
Check blood sugar level
Monitor the blood sugar before fasting and after fasting so that if there are any fluctuations, necessary steps can be taken to bring blood sugar under control.
Eat balanced food before and after fasting
What you eat before and after the fast makes a huge difference when it comes to Karwa Chauth fasting. “Remember to eat a balanced meal. Your plate should have carbohydrates, proteins, fruits, food high in fibre content and healthy fats before you start the fast (commonly known as Sargi in Hindi) and after finishing your fast. Fibre-rich foods including whole grains, millet, and legumes, help regulate blood sugar levels by slowing down the process of digestion and absorption,” informs Dr. Tiwari.
Patel says, “Opt for healthy and fulfilling options like whole grains, vegetables, fruits and lentils to maintain your sugar levels.”
“If you start to feel uneasy or your blood sugar levels start to fluctuate then do not hesitate to break your fast. Always listen to your body and avoid doing things that can affect your overall health,” she adds.
Post-fast nutrition
While blood sugar levels can drop while fasting, they can also increase if excessive carbohydrates are consumed after breaking the fast. “Long periods between meals can cause stress on the body. When one resorts to consuming excessive amounts of carbohydrate foods immediately after breaking a fast, it may lead to high blood sugar levels,” says Dr. Tiwari.
To prevent this, one must cut out sugar-intense foods and beverages that can spike blood glucose quickly. Dr. Tiwari suggests the following foods that one can opt for:
1. Protein-packed foods including legumes (lentils, chickpeas, black beans), quinoa, tofu, tempeh, dahi or curd (without any added sweetener), paneer, nuts and seeds, edamame, seitan and protein-rich whole grains like amaranth and buckwheat are some of the options. They can help balance blood sugar and keep you satisfied longer.
2. Complex carbohydrates such as millet, brown rice, quinoa or whole wheat chapati that are digested slower than simple carbohydrates.
3. Healthy fats such as nuts, seeds or avocado because fat helps with staying full and curbing blood sugar levels.
4. High-fibre vegetables, especially no-starchy options like leafy greens, spinach (palak), fenugreek leaves (methi), mustard greens (sarson), broccoli, bottle gourd (lauki), bitter gourd (karela), cucumbers (kheera), radishes (mooli) and drumsticks, are very low in calories and fibrous.
One should not opt for heavy meal options since consuming large portions after fasting or before fasting, can affect metabolism. “Eat in small portion size. This can help avoid overeating and ensure to have balanced meals,” suggests Patel.
“Avoid eating foods that are oily, spicy and processed like pakoda, noodles, chips, fries, samosa, cutlet, chat, kachori, bhel puri, and pav bhaji. Go for light food options like khichdi, soups, salads, sprouts, porridge and raita,” she concludes.
Also Read: A guide to festive nutrition