Close X
Tuesday, October 1, 2024
ADVT 
Life

Diwali: A Healthy Celebration

By Ruby Bassi, 17 Oct, 2019 11:29 PM

    When you are attending a Diwali celebration and reach for a samosa, remember that is like eating four teaspoons of sugar and about three teaspoons of fat.

    Diwali is a festive celebration where families and friends get together and eat a variety of flavourful food such as pakoray, samosa, jalebi, gulab jamun, butter chicken, shahi paneer, dal makhani and even mango shakes. Eating in moderation and choosing healthier options will help you and your family to reduce your risk of disease such as diabetes and heart disease. South Asians are 2-3x more likely to get heart disease and diabetes.

    So when you are attending a Diwiali celebration and reach for a samosa, remember that is like eating four teaspoons of sugar and about three teaspoons of fat. Pick up three pakoras and you are adding three more teaspoons of sugar and one more teaspoon of fat. Add something sweet and deep fried like a jalebi, and you are looking at six more teaspoons of sugar and almost three teaspoons of fat. Grab a cup of sweet chai made with homogenized milk, you are drinking three teaspoons of sugar and one teaspoon of fat. This appetizer meal contains a grand total of sixteen teaspoons of sugar and eight teaspoons of fat.

    During Diwali consider these healthy tips to reduce your intake of sugar and fat:  

    • Balance your plate - half of your plate should be fruits and vegetables
    • If you choose to eat foods high in fat and sugar remember to take smaller portions and eat in moderation
    • Make water your choice of drink and cut back on sugary beverages
    • Eat a healthy snack before you leave home like an apple

    Eating foods high in unhealthy carbohydrates and unhealthy fats can take a toll on your body. Carbohydrates are used as fuel for our body, when eaten they are converted into energy. There are two types of carbohydrates: simple and complex. When simple carbohydrates are eaten in excess they can lead to diabetes, high cholesterol and weight gain. Simple carbohydrates are found in sweets, potatoes, roti, white pasta and noodles, pizza, white atta flour and rice. These foods spike blood sugar and digest quickly, leaving you hungry shortly after. Complex carbohydrates are found in whole grains, vegetables, dals, nuts and seeds. They are high in fibre so they digest slowly, thus helping control blood sugars, managing weight and may also lower cholesterol.

    Fat is important for good health but remember not all fats are the same. Eat fats that are high in unsaturated fat to keep your heart healthy. Examples of unsaturated fats are canola, olive and mustard oil, nuts, and avocados. Avoid or limit fats that are high in saturated fats and trans fats to reduce your risk of heart disease. Examples of saturated fats include butter, cheese, coconut oil, ghee, buttermilk, and sour cream. Dishes that are high in saturated fat use cream such as in butter chicken, dal makhani and shahi paneer, and fried and processed food.

    Making small changes to your diet can make a huge impact on your health. This information is not to deter you from enjoying the auspicious festivities, but a reminder to consume the foods we enjoy in moderation. Have a healthy and happy Diwali!

    ABOUT THE AUTHOR

    Ruby Bassi is a Registered Dietitian at South Asian Health Institute Fraser Health Authority (SAHI). The Institute is working to raise awareness and educate the community that self- management can be used as a preventative tool to living a healthy lifestyle.

    MORE Life ARTICLES

    Early maturity heightens depression risk in boys too

    Early maturity heightens depression risk in boys too
    Entering puberty ahead of their peers increases depression risk over time in both sexes - not just in girls as commonly thought, new research shows....

    Early maturity heightens depression risk in boys too

    Gift Guide: Dragons, Aliens, Robots And Superheroes For The Gamer On Your List

    Gift Guide: Dragons, Aliens, Robots And Superheroes For The Gamer On Your List
    Sony's PlayStation 4 video-game console has built an impressive lead over its competitors. That's good news for holiday shoppers because it has driven Microsoft and Nintendo to offer more budget-friendly holiday deals on their consoles.

    Gift Guide: Dragons, Aliens, Robots And Superheroes For The Gamer On Your List

    A Fresh Selection Of Christmas-theme Picture Books For Kids

    A Fresh Selection Of Christmas-theme Picture Books For Kids
    NEW YORK — Looking to keep the kids entertained during long holiday car rides or dinners? Tell all your gift-buying elves to wrap up a book.

    A Fresh Selection Of Christmas-theme Picture Books For Kids

    Shake Up Pet Gift Giving With Unique Holiday Options: Camera Mount For Dogs, Ugly Sweaters

    Shake Up Pet Gift Giving With Unique Holiday Options: Camera Mount For Dogs, Ugly Sweaters
    Pet owners looking to launch the next Internet sensation or just longing for a new view of their dog's dashing and digging won't have to shop for long to find the perfect holiday gift.

    Shake Up Pet Gift Giving With Unique Holiday Options: Camera Mount For Dogs, Ugly Sweaters

    Right At Home: Too Much Stuff? This Holiday, Consider Gifts To Use - And Use Up

    Right At Home: Too Much Stuff? This Holiday, Consider Gifts To Use - And Use Up
    The holiday catalogues and gift guides are starting to pour in, full of wonderful stuff to wrap for friends and family. But what about those who don't really want more stuff?

    Right At Home: Too Much Stuff? This Holiday, Consider Gifts To Use - And Use Up

    Revlon Seeks To Heat Up Its Brand Recognition With New 'LOVE IS ON' Campaign

    Revlon Seeks To Heat Up Its Brand Recognition With New 'LOVE IS ON' Campaign
    Revlon is looking for love to spice up its brand recognition. The beauty products maker is launching its global "Love is On" marketing campaign, hoping to regain its lofty spot in the pecking order of cosmetic brands.

    Revlon Seeks To Heat Up Its Brand Recognition With New 'LOVE IS ON' Campaign