Navratri & Dietary Advice for Diabetes 

Navratri is a Hindu festival that honours Goddess Durga and her nine manifestations.

These nine days are highly auspicious with everyone seeking to earn the blessings of Goddess Durga through devotion and piety.

Fasting is a key aspect of Navratri, symbolizing devotion to the goddess. While some observe the fast for all nine days, others choose to fast during a couple of days, either at the beginning or the end of the festival.

Fasting during Navratri involves abstaining from certain foods and following specific rituals. Below are lists of foods to include and avoid while fasting during Navratri. Please keep in mind that fasting rules may vary slightly across different communities and regions, so these lists should be considered as general guidelines rather than strict rules.

Food Allowed to Eat
Water chestnut flour	Cumin powder	Potatoes  Sweet potatoes	All fruit
Buckwheat flour (kuttu)	Black pepper/salt	Yam/Plantain	Dried Fruit
Amaranth flour	Rock salt	Different vegetables (can vary from family to family)	Nuts
Millet flour	Cardamon, cloves, cinnamon, red chilli powder, mango powder		Milk /yoghurt, paneer
Tapioca	Curry leaves, coriander and mint leaves		Tea
Lotus seeds/fox nuts

Foods to be Avoided
Cereal, Lentils and legumes	Turmeric	Onion	Alcohol
Rice/rice flour	Asafoetida	Garlic	Coffee
Wheat flour	Fenugreek seeds
Semolina	Garam masala /coriander powder
Gram flour	Table salt
Meat

For someone with diabetes, fasting can affect blood sugar levels. A sudden change in dietary habits may lead to fluctuations in blood glucose. On one hand, irregular meal patterns can cause episodes of hypoglycaemia, while on the other hand, the festive atmosphere and social gatherings may result in people with diabetes consuming unhealthy, high-fat, calorie-dense foods at irregular times, potentially leading to hyperglycaemia.

The first step would be to consult the diabetes care team to prevent medical complications and improve glycaemic management. This conversation about fasting should take place before the fast begins. It’s important to clarify the individual’s specific approach to fasting, including the duration of the fast, and snacks during the day, acceptance of sublingual foods, and the option to break the fast in case of significant discomfort. It’s important that the care team understands the specific fasting practices being observed, including the types of foods consumed during the fast according to religious and cultural traditions.

Since fasting practices can vary widely between communities—allowing different types of foods, cooking methods, and eating schedules, with some people having one or two major meals while others consume certain foods like fruits, vegetables, and dairy products more frequently—it is essential for healthcare providers to discuss in detail how the Navratri fast is being observed.

For those with diabetes, the typical pattern of breaking the fast with a large meal should be replaced with smaller, more frequent meals, snacks, or beverages made from the foods permitted during fasting.

The plate model during Navratri should be incorporated. All food groups should be included with carbohydrates distributed wisely and evenly throughout the day. It should emphasize complex carbohydrates with a low glycaemic index, along with proteins, unprocessed grains, fruits, and nuts to help stabilize blood sugar levels.

Carbohydrates: Rather than having kuttu puri (Buckwheat puri) and aloo chips opting for rotis made form the grains allowed, baked tikkis from sabudana or baked potatoes, samak rice (millet) . 

Protein: 

Meat, as well as lentils and legumes, should be avoided during the fast. To meet protein needs, it is essential to include dairy products such as milk, yogurt, paneer, and naturally flavoured milk with Indian spices, lassi, chaach, mattha, vegetable raita, and paneer dishes. Additionally, a serving of nuts should be included.

Fruit and vegetables: 

Aim to maintain 30–40 grams of fibre per day during both fasting and feasting periods. However, it’s important to consume fruits and vegetables whole, rather than in the form of juices and shakes.

Hydration:

Adequate fluid intake is essential to keep the body hydrated and prevent dehydration. In addition to water, options like coconut water and herbal teas can be included.

Control Sugar Consumption: 

Evenings often bring celebrations that include dancing and feasting. While the temptation to indulge in sweets during festivals is strong, it’s important to choose healthier options like dates, dried figs, or mulberries to satisfy your sweet tooth.

Portion Control: 

Be mindful of portion sizes to avoid overeating.

Cooking Techniques:

Opt for healthier cooking methods such as baking, grilling, or air frying instead of deep-frying.

No religion mandates fasting for vulnerable groups. However, individuals with well-controlled diabetes who choose to participate in fasting, in keeping with their religious and cultural beliefs, can do so safely with the right dietary planning and proper lifestyle adjustments.

Note: 

You can also download an example Navratri meal plan for diabetes.

References: 

Gupta L, Khandelwal D, Singla R, Gupta P, Kalra S. Pragmatic dietary advice for diabetes during Navratris. Indian J Endocrinol Metab. 2017 Jan-Feb;21(1):231-237. doi: 10.4103/2230-8210.196009. PMID: 28217524; PMCID: PMC5240068.

Kalra S, Bajaj S, Gupta Y, Agarwal P, Singh SK, Julka S, Chawla R, Agrawal N. Fasts, feasts and festivals in diabetes-1: Glycemic management during Hindu fasts. Indian J Endocrinol Metab. 2015 Mar-Apr;19(2):198-203. doi: 10.4103/2230-8210.149314. PMID: 25729681; PMCID: PMC4319259.