In the world of managing diabetes, I have observed a daily struggle—patients’ battle. Sugar tempts. Health is at stake. I have seen this struggle in clinics, kitchens, and many people’s lives. It’s a fight that goes beyond blood sugar readings, reaching into the heart of human determination and societal pressures.
The scene repeats itself with heartbreaking regularity. A patient enters, family in tow. Tension fills the room. Eyes tell tales of frustration and helplessness before words are spoken. “Doctor,” they plead, “make them listen.” The patient sits, sometimes silent, sometimes defiant. Loved ones recount a litany of dietary sins: midnight binges, hidden sweets, and portions fit for giants. “We’ve tried everything,” they insist. Yet the struggle persists, evidence of the complex interplay between biology, psychology, and a world designed to derail even the most determined health goals.
This complex war between knowledge and temptation, between medical advice and personal choice, is at the heart of diabetes management. As doctors, we often forget that our patients are people first – individuals with desires, habits, and a lifetime of relationships with food that can’t be undone with a simple prescription or a stern talking-to.
We forget that change is hard and that food is more than fuel—comfort, celebration, culture, and connection. Asking someone to change their eating habits isn’t just about altering their diet; it’s about reshaping their entire relationship with food and, by extension, their life.
How do we bridge this gap between what patients know they should do and what they do? How do we help them navigate a world where temptation lurks around every corner, social gatherings revolve around food, and stress and emotional eating are the norm?
It may start with empathy. With the understanding that behind every high glucose reading is a person struggling with change. It could be about reframing the conversation. Instead of restrictions and rules, we talk about small, sustainable changes. We celebrate victories, no matter how small.
Perhaps it’s about involving the whole family in the journey—not as enforcers but as supporters and partners. Because it’s not about winning an argument or enforcing compliance; it’s about helping our patients live their best, healthiest lives.
Here’s what I’ve learned over the years
1. Mindful eating matters. Slow down. Savour each bite. Your brain needs time to register fullness.
2. Plan. Meal preparation isn’t just for fitness influencers. It’s a powerful weapon against impulsive eating.
3. Distraction works. Cravings often pass if you give them time. Take a walk, call a friend, or engage in a hobby.
4. Stay hydrated. Sometimes, thirst masquerades as hunger.
5. Sleep well. Fatigue is a notorious accomplice to overeating.
6. Embrace protein and fibre. They’re the dynamic duo of satiety.
7. Don’t ban foods. Restriction often leads to rebellion. You can allow occasional treats in moderation.
8. Use smaller plates. It’s a simple trick, but it works.
9. Practice portion awareness. A serving of meat should be the size of your palm, and a serving of carbs should be in your cupped hand.
10. Find healthy swaps. Craving ice cream? You can try frozen Greek yoghurt with berries.
But it’s not just about the patient. The family plays a crucial role in this journey.
Here’s how they can help.
1. Be a partner, not a police officer. No one likes to be constantly monitored.
2. Learn together. Attend appointments. Ask questions. Knowledge is power and shared knowledge is empowerment.
3. Make healthy changes in a family affair. Don’t single out the person with diabetes.
4. Cook together. Explore new, diabetes-friendly recipes as a team.
5. Be active together. A post-dinner walk can become a cherished family tradition.
6. Celebrate non-food rewards. Break the association between treats and sweets.
7. Keep temptations out of sight. If it’s in the house, it can be eaten.
8. Practice empathy. Diabetes management is challenging. Could you acknowledge the struggle?
9. Offer specific help. “How can I support you today?” is more effective than general offers.
10. Be patient. Change takes time. Celebrate small victories.
The goal isn’t to create a perfect diabetic robot. It’s to support loved ones in living their best, healthiest lives.
For my patients in Bengaluru, where food is an integral part of culture and celebration, I often suggest alternatives that allow them to enjoy familiar flavours without spiking their blood sugar.
1. Roti alternatives
Besan (chickpea flour) roti, Jowar (sorghum) roti, Bajra (pearl millet) roti, Almond flour roti
2. Rice substitutes
Ragi, Cauliflower rice, Quinoa, Foxtail millet, Shirataki rice
3. Sweet treats
Roasted makhana (fox nuts) with cinnamon, Chana dal chikki with stevia, Ragi ladoo with dates (in moderation), Besan barfi with artificial sweetener
4. Snacks
Roasted chana, Sprouts chaat, Cucumber and mint raita, Paneer tikka
5. Beverages
Nimbu pani with stevia, Jeera water, Methi seeds water, Cinnamon and fenugreek tea
It’s not just about substitution. It’s about reimagining. Think of dal without rice but with a side of roasted vegetables. Envision upma made with grated cauliflower instead of rava. Picture bhindi masala served over zucchini noodles.
The key is to focus on what you can have, not what you can’t. Embrace the richness of spices. They add flavour without calories. Celebrate the diversity of lentils and beans. They’re packed with protein and fibre. Rediscover the joy of seasonal vegetables. They’re nature’s low-carb bounty.
I offer these strategies when patients are surrounded by temptation at social gatherings, weddings, and birthday parties.
1. Eat a small, protein-rich snack before social gatherings.
2. Sip water between bites. It slows eating and creates a feeling of fullness.
3. Use the ‘half-plate’ rule. Fill half your plate with non-starchy vegetables.
4. Contribute to a diabetes-friendly dish. It ensures you have a safe option.
5. Savour each bite. Concentrate on textures and spices, not just sweetness.
6. Position yourself away from tempting foods. Out of sight, out of mind.
7. Allow yourself a small taste of tempting foods. Sometimes, a bite is enough.
8. Engage in conversation. Be the storyteller. Keep your mouth busy with words, not food.
9. Volunteer to serve or help in the kitchen. Busy hands need help to reach for snacks.
10. Picture your glucose meter showing ideal numbers. Make it a mental screensaver.
11. Propose a group walk after eating. It aids digestion and regulates blood sugar.
12. Use extra spices or a dash of lemon. It can make plain foods more satisfying.
Social gatherings are about connection, not just consumption. Focus on the joy of company and shared moments, not just the food. Each healthy choice you make is an act of self-care and resilience. You’re not just managing diabetes; you’re prioritizing your well-being and setting an inspiring example for others.
Progress trumps perfection. Be patient with yourself as you develop new habits. Celebrate small victories and learn from setbacks. Managing diabetes isn’t just about controlling sugar levels; it’s about savouring life’s genuine sweetness. Your health is the ultimate reward – cherish it.
2 comments
Thanks Doctor. Noted!!
YOU ARE WELCOME,SUNIL !