Mahashivratri Fasting Tips For People With Diabetes – Safe, Healthy, And Low-Sugar Foods To Have

Mahashivratri is a time of devotion and spiritual reflection, often observed with fasting. However, for people with diabetes, fasting can pose health risks if not managed properly. While fasting has been linked to benefits like reduced inflammation, improved heart health, and weight management, diabetics need to make mindful food choices to keep their blood sugar levels stable.

To understand how people with diabetes can fast without compromising their health, we spoke with Safia Livingston, Dietician, Minimal Access Smart Surgery Hospital (MASSH), New Delhi who provided expert guidance on how to prepare for the fast, manage sugar levels, and break the fast safely.

Preparation: What to Eat the Night Before“The best way to ensure a stable blood sugar level during fasting is to prepare your body the night before,” says Livingston. “A well-balanced meal should include non-starchy vegetables, protein, complex carbohydrates, and fibre.”

Opt for brown rice, millet, and whole wheat atta instead of refined flour (maida) and white rice. These complex carbs help slow digestion and steady glucose release, preventing sudden sugar dips during the fast.

Fasting Day: Essential Tips for Blood Sugar Management

1. Keep an Eye on Your Blood Sugar

Frequent monitoring is crucial. “Ensure your blood sugar stays within the range of 70-180 mg/dL,” advises Livingston. “If you experience dizziness, sweating, shaking, or confusion, check your blood sugar immediately.”

For levels below 70 mg/dL (hypoglycemia), she recommends consuming half a glass of freshly squeezed juice and rechecking after 15 minutes. Repeat if necessary until levels normalize.

2. Stay Hydrated the Right Way

“Dehydration can worsen blood sugar fluctuations,” warns Livingston. Instead of caffeinated drinks like tea and coffee, opt for water, coconut water, or unsweetened lassi (if kidney function is normal).

3. Choose High-Fibre, Low-Glycemic Foods

Including fibre-rich foods can help maintain stable glucose levels. Some good choices for fasting include:

- Soaked nuts like walnuts and almonds.

- Whole grains such as buckwheat (kuttu), rajgira (amaranth), and barley khichdi.

- Water chestnuts (singhada).

- A controlled portion (100g) of sweet potato.

- Makhana (fox nuts) and whole fruits instead of fruit juices.

“Whole fruits have fibre, which slows down sugar absorption,” says Livingston. “Stick to low-glycemic options like strawberries (GI 40), pears (GI 38), apples (GI 36), plums (GI 35), and cherries (GI 22). Eating them with the skin further boosts fibre intake.”

4. Take Short Walks After Eating

Physical activity plays a key role in managing blood sugar. “A 15-20 minute walk post-meal helps your body utilize the blood sugar effectively,” recommends Livingston.

Breaking the Fast: Avoid OverindulgenceOnce Mahashivratri fasting is over, it is important to break the fast mindfully. “Avoid heavy meals or high-sugar foods immediately after fasting,” warns Livingston. Instead, opt for low-glycemic foods like whole grains, protein-rich meals, and vegetables to help stabilize blood sugar.

By planning ahead and making conscious food choices, people with diabetes can safely participate in Mahashivratri fasting while honouring their devotion and maintaining their health.

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