Pune: While fasting on Janmashtami is a revered practice, for people with diabetes, pre-diabetes, or unstable blood sugar levels, fasting can be risky. The long gap without food, and then traditional high-sugar prasad like 'makhan mishri, peda', or sweetened milk, can cause sudden highs and lows in glucose levels. This can lead to dizziness, fatigue, or even serious complications, said a medical expert.
It's important to be aware of potential dangers and take necessary precautions as ignoring your body’s needs during the fast can lead to dehydration, acidity and fatigue, said Dr Naresh Purohit, Advisor - National Programme for Prevention and Control of Diabetes.
Noted Epidemiologist Dr Purohit said through a release that after all Krishna's teaching is balance and joy and taking care of your body as well as your worship. Therefore during fasting the first step is to focus on your pre-fast meal. It should be balanced, with complex carbohydrates like oats, brown rice, whole-grain chapati, or pasta for slow energy release; lean protein such as paneer, curd, or lentils; and healthy fats like nuts or seeds.
Don’t forget to keep yourself hydrated. Water is your best friend when fasting, said the release.
He pointed out that drinking enough fluids before and during the fast is vital. Opt for coconut water, lemon water without sugar, or plain buttermilk to maintain electrolyte balance.
He cautioned to go slow on sweets and avoid overeating. Janmashtami prasads are delicious but often loaded with sugar. While it’s okay to enjoy makhan mishri or peda in small portions, he suggests having them with a source of protein, like nuts or paneer to reduce the sugar spike.
He said that when it is time to break the fast, avoid heavy, greasy meals right away. Instead, start light, a few pieces of fruit, a handful of nuts, or some paneer, and then move on to your main meal after 30–45 minutes.
He urged to choose low-GI fasting foods. If a person is allowed to eat during the fast, go for low-glycemic index (GI) foods like sweet potato, or kuttu roti. This keeps you safe from rapid sugar spikes and provides steady energy.
He averred that heavy meals after fasting can cause a sharp blood sugar rise. Eat slowly, chew well, and keep portions moderate.
