Cold weather can make one crave comfort food and disrupt the daily exercise routine for many. In diabetics, extra calories and lack of exercise can seriously affect blood sugar levels. If you have diabetes, it is important to develop a healthy routine during the winter season and avoid any health issues.
Planning a new regimen for the winters ahead of time can help manage diabetes. This not only gives you enough time to decide on healthy snacks, but also prepares you for a training plan that suits you.
For those cravings in between, diabetics can opt for dried fruits such as almonds and walnuts, while hot soups are perfect as an evening snack. Diabetics should also make sure to include a high-protein meal in their routine to keep them full.
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If you’re still unsure how to manage your blood sugar levels in winter, Kanika Malhotra, Celebrity Nutritionist and Weight Loss Specialist HT Digital shares some useful tips.
Why diabetes management becomes difficult in the winter season
“Diabetes management may need to be changed once the temperature starts to drop. This is because diabetes can be more difficult to treat in winter than in summer, as low temperatures combined with comfort foods (fried and unhealthy snacks) make it harder to cling can add to your meal plan as well as your daily exercise plan, “says Malhotra.
If you’re one of those people who loves to curl up on the couch and watch your favorite series, you need to take extra precautions to ensure the pounds don’t pile up.
“Extra snacks, hearty comfort meals, and a lack of physical activity can lead to weight gain. Make a plan for this not to happen, ”says Malhotra.
Carrots and cucumbers are also rich in vitamins and antioxidants and will help boost your immunity. (Pixabay)
The nutritionist advises people with diabetes to choose low-calorie and low-carbohydrate snacks such as raw vegetables, popcorn or hard-boiled eggs. “Dried fruits such as almonds, walnuts, figs and pine nuts also help to keep the body warm,” says the wellness expert.
People also love drinking tea and coffee all day in cold weather, but diabetics need to look for healthy alternatives.
“Make a habit of sitting down and drinking sugar-free beverages at work or leisure, such as green tea, jasmine tea, chamomile tea, ginger tea, etc., as they help burn extra fat and make the digestive process easier,” says the nutritionist.
Soups and salads for evening hunger
Malhotra suggests making soups and healthy warm vegetable salads to satisfy cravings in the evening.
“Try brewing some hot, clear soups for dinner to relieve hunger, especially in the evening. A healthy, warm, two-protein vegetable salad is also an amazing evening option for filling up when the clock strikes 5:00, ”says Malhotra.
Chicken Corn Soup (Whirlpool of India)
Egg whites for dinner
A high protein meal like cottage cheese, chicken, eggs, lentils at night will help you stay full, says Malhotra. She also suggests including 1 teaspoon of Desighee in the diet for people with diabetes every day. “Not only does it provide immunity, but it also helps keep your body warm and nourished,” she says.
Walk
Try not to let the cold weather prevent you from moving and get in the way of your daily exercise regimen.
Remember that the goal is to be fit with five days of physical activity per week all year round. Your warm weather physical activities may stop working if the temperature is below freezing. So think about others Options that will help you meet your activity goals over the winter months, ”says Malhotra.
She advises including yoga in everyday life if going to the gym is uncomfortable.
Malhotra also suggests an amazing evening snack recipe to try in winter.
Broccoli and Almond Soup
ingredients
3/4 broccoli flower
6-7 almonds
3-4 peppercorns
Onion and bay leaf
method
Boil 3/4 broccoli flower for 5 minutes
Mix 6-7 almonds and 3-4 peppercorns into a mixture
Fry 1 finely chopped onion with 1 bay leaf until it is pinkish brown.
Keep it aside
Heat some olive oil in a pan
Add the sauteed onions
Drain and add the mixed broccoli and almond mixture
Add salt to taste
Add 200 ml of low-fat milk
Add a pinch of cornstarch
Let it boil
Hold on a low flame for 5 minutes
Add salt and pepper
Enjoy your delicacy.
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