The end of the year is the time for family gatherings, Christmas parties, company parties and New Year's Eve. Rich food, sweets, fried foods and alcoholic beverages easily cause many people to overeat.
For people with prediabetes, this is a particularly sensitive period, because just a few uncontrolled meals can cause blood sugar to spike.
According to Dr. Kaushik Saha, Professor and Head of the Department of KPC Medical School, Director of ADEA Diabetes Center (Kolkata, India), prediabetes is a warning stage before it actually progresses to diabetes.
This is a condition in which blood sugar is higher than normal but not enough to diagnose diabetes, usually at 100125 mg/dl when hungry, said Mr. Saha.
However, the good news is that prediabetes can be completely controlled and reversed with a healthy diet, exercise and lifestyle. According to Dr. Saha, it is important to know how to balance and choose intelligently.
Prioritizing conscious eating and portion control is the top principle. Before attending a party, you should snack on foods rich in protein and fiber such as yogurt, eggs or beans to avoid feeling hungry.
When eating, apply the "half - a quarter - a quarter" rule: half a plate is vegetables, a quarter is protein and a quarter is starch. Desserts should be enjoyed in small quantities to satisfy cravings.
Choosing foods with a low glycemic index helps limit increased blood sugar after eating. Beans, whole grains and non-starchy vegetables are more suitable choices than white rice or refined bread.
Prioritize lean protein and healthy fats such as fish, chicken, lentils, olive oil, nuts that help slow down the absorption of carbohydrates, create a feeling of fullness for a long time and stabilize blood sugar. Start your meals with vegetables and protein before eating starch or sweets.
The doctor also recommends choosing grilled, steamed dishes instead of fried, and drinking enough water or unsweetened herbal tea throughout the holiday.
After meals, a 1030 minute light walk can significantly reduce post-meal blood sugar. In addition, getting 78 hours of sleep a day plays an important role in maintaining metabolic balance.
On the other hand, people with prediabetes should limit alcohol, avoid drinking it when hungry or mixing it with sweets.
Processed foods, cakes, sugary drinks, and skipping meals to spend calories at parties are all habits to avoid.
The goal is not extreme restraint, but smart control, Dr. Saha emphasized.
With the right choice, people with prediabetes can completely enjoy the festive atmosphere while still protecting their long-term health.
(The article is for reference only, not a replacement for professional advice. Always consult a doctor or medical professional if you have any questions).
