Cold weather can make you crave comfort food and disrupt the daily workout routine for many. For people with diabetes, the extra calories and lack of exercise can affect blood sugar levels. If you have diabetes, it’s crucial to develop a healthy winter routine and avoid health issues.
Planning a new diet for winters in advance can help manage diabetes. This will not only give you plenty of time to decide on healthy snacks, but will also set you up for a workout routine that is right for you.
For cravings between meals, people with diabetes can opt for dried fruits like almonds and walnuts, while hot soups are perfect as an evening snack. Additionally, diabetics should make sure to include a high protein meal in their routine to keep them full.
ALSO READ: Should People With Diabetes Avoid Eating All Fruits? Dietitian Shatters Myths
If you still don’t know how to control your blood sugar in the winter, Kanika Malhotra, celebrity nutritionist and weight loss specialist, shares some helpful tips with HT Digital.
Why managing diabetes gets tricky in winter
âThe management of diabetes may need to change once the temperature starts to drop. This is because diabetes can be difficult to manage during winters than during summers, as low temperatures combined with comfort foods (read fried and unhealthy snacks) can make it difficult to stay on your meal plan as well as to your daily workout schedule, âsays Malhotra.
If you’re one of those people who likes to curl up on the couch watching your favorite show, you need to take extra care to make sure the pounds don’t pile on.
âExtra snacks, hearty comfort meals and a lack of physical activity can lead to weight gain. Make a plan so that doesn’t happen,â says Malhotra.
The nutritionist advises people with diabetes to choose low-calorie, low-carb snacks, such as raw vegetables, popcorn, or hard-boiled eggs. “Dried fruits like almonds, walnuts, figs, pine nuts also help keep the body warm,” explains the wellness expert.
People also enjoy sipping tea and coffee throughout the day in cold weather, but diabetics should be sure to choose healthy alternatives.
“Make a habit of sipping sugar-free drinks when sitting at work or in your leisure time like green tea, jasmine tea, chamomile tea, ginger tea, etc. as they help burn extra fats and aid the digestion process, “says the nutritionist.
Soups and salads for those evening hunger pangs
Malhotra suggests making warm and healthy soups and vegetable salads to satiate evening cravings.
âTry making light and warm soups for supper to relieve hunger pangs, especially in the evening. A warm and healthy vegetable salad with two egg whites is also a great option in the evening to keep you full when l The clock strikes 5:00, âsays Malhotra.
Protein for dinner
A high-protein meal like cottage cheese, chicken, eggs, and lentils in the evening will help keep you full, says Malhotra. She also suggests adding 1 teaspoon of desi ghee to the diet of people with diabetes daily. âThis not only provides immunity, but also helps keep your body warm and nourished,â she says.
Go for a walk
Try not to let the cold get in the way and get in the way of your daily workout routine.
âRemember, the goal is to be in good shape all year round with five days of physical activity per week. Your physical activities in hot weather may no longer work when the temperature is below freezing, so think about it. to other options to help you meet your activity goals during the winter months, âsays Malhotra.
She advises including yoga in the daily routine if going to the gym is impractical.
Malhotra also suggests an amazing evening snack recipe that you can try in the winter.
Broccoli soup with almonds
3 / 4th broccoli flower
Onion and bay leaf
Boil 3/4 of the broccoli flower for 5 minutes
Mix 6-7 almonds and 3-4 peppercorns to form a mixture
SautÃ© 1 finely chopped onion with 1 bay leaf until pinkish brown.
Keep it aside
Heat a little olive oil in a pan
Add the sautÃ©ed onions
Filter and add the broccoli and almond mixture
Add salt to taste
Add 200 ml of skimmed milk
Add a pinch of cornstarch
Give it a boil
Keep on low heat for 5 minutes
Add salt and pepper
Enjoy your delicacy.
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