Balancing tradition and health: A diabetic’s guide to Onam feast

Onam, Kerala’s harvest festival and a symbol of unity, is a joyous celebration of the State’s rich cultural heritage. From colourful Pookkalams (floral carpets) to traditional folk arts and, above all, the much-awaited Onam feast, the festival embodies prosperity and togetherness. Yet, for people with diabetes, this lavish spread can turn into a double-edged sword.

A traditional Onam sadya often has more than 20 dishes, comprising rice, curries, fried items, and a variety of sweets, all of which can cause a sudden spike in blood sugar levels. True prosperity, however, is not just about wealth and food, but also about health. The good news is that you can enjoy the flavours of the feast while keeping blood sugar, heart health and overall well-being in balance. Here's how to go about it. 

Feasting with caution during Onam
Sadya is all about community and celebration, and with a few mindful choices, you can enjoy the feast diabetes-friendly rather than skipping it altogether.
Control the quantity:
Begin with a small portion of rice, paired with fibre-rich curries like aviyal, olan and thoran.
Eat slowly and mindfully:
Savour each dish at a consistent pace. Eating this way gives a feeling of fullness with smaller portions and prevents sudden glucose spikes.

Balance your plate:
Combine rice with protein-rich options such as sambar, lentil, or curd-based dishes to lower the glycemic impact.
Avoid overindulgence:
There’s no need to completely skip payasam. Enjoy it in moderation to relish the taste without excess sugar intake.

Smart alternatives for a diabetes-friendly feast
You can retain the authentic flavours of the feast while making it healthier with a few simple substitutions and restrictions:
1) Replace white rice with red or brown rice for more fibre and a lower glycemic index.
2) Prepare payasam with limited jaggery, natural sweeteners or sugar substitutes and use toned or low-fat milk.
3) Add more stir-fried vegetables, salads and pulses to boost fibre and protein.
4) Wherever possible, replace fried items with steamed versions.

4) Limit pickles, pappadam and fried snacks.
5) Choose buttermilk, tender coconut water or plain water instead of sugary drinks.
6) Monitor blood sugar and blood pressure regularly during the festive week.

Stay active during celebrations
Onam is not just about food but also about bonding, social interactions like games and traditions too. Physical activity plays a key role in balancing festive indulgence:
1) Start the day with a walk, yoga or stretching.
2) Join in traditional festivities like tug of war, boat races or folk dances.
3) After the feast, go for a short walk instead of lying down. This helps digestion and stabilises blood sugar.
4) Safeguard your heart and blood pressure