As per World Health Organization (WHO), about 830 million people worldwide have diabetes, the majority living in low-and middle-income countries. As winters intensify, health experts have warned that cold weather triggers hormonal changes, which thereby increase insulin resistance and blood sugar levels.

Amidst this, doctors suggest eating foods that are low in glycemic index, meaning foods that rank on a scale from 0 to 100, where the low end of the scale has foods that have little effect on blood sugar levels. The high end of the scale has foods that have a big effect on blood sugar levels.

Here Are Food Items With Low Glycemic Index That You Can Incorporate In Your Diet

Pumpkin

This bright yellow and orange-coloured vegetable is loaded with fibre and antioxidants and is a great choice for blood sugar regulation. It is high in carbs known as polysaccharides that have the most potential for blood sugar regulation.

Also, pumpkin seeds are loaded with healthy fats and protein, which make them an excellent choice for blood sugar management.

Okra

Okra is a rich source of blood sugar-lowering compounds like polysaccharides and flavonoid antioxidants. Okra seeds are also super beneficial as a natural remedy for diabetes due to their potent blood sugar-lowering properties. Flavonoids like isoquercitrin and quercetin 3-O-gentiobioside in this winter delicacy help reduce blood sugar by inhibiting certain enzymes.

Flaxseeds

Rich in fibre and healthy fats, flaxseeds are a winter delight that keep you warm as well as regulate your blood sugar levels.

According to studies, those with type 2 diabetes consuming around 200 gms of yogurt with flaxseed daily would experience significant reductions in HbA1c, a marker of long-term blood sugar regulation.

Berries

Winter is the best time to spot and eat colourful berries—strawberries, blueberries, and blackberries. They are a powerhouse of fibre, vitamins, minerals, and antioxidants—all of which make them an excellent choice for people with blood sugar management issues.

Research says consuming berries along with a high-carb meal significantly reduces postmeal insulin and blood sugar in adults with prediabetes.

Oats

One of the favourite breakfasts across the world, oats and oatmeal is a wonder food for improving your blood sugar levels. It is high in soluble fibre, and so, can significantly reduce blood sugar levels.

In winter, when it becomes difficult to manage weight, oats help in doing that as well.

Eggs

Eggs are among the best sources of protein, healthy fats, vitamins, minerals, and antioxidants—all of which help in bettering blood sugar regulation.

According to experts, those who are overweight or obese and either prediabetic or have type 2 diabetes should eat at least one egg a day to significantly reduce fasting blood sugar by 4.4 per cent and improve their insulin sensitivity.

Our sleep can be influenced by what we eat, especially the quantity and timing of the food intake before bedtime; however, food is not the primary regulator of our sleep-wake cycle.

A large, heavy or fat-rich meal close to bedtime can prolong digestion and worsen acid reflux, which may fragment sleep. In contrast, a small, easily digested snack may be useful when someone is genuinely hungry before bed.

Certain foods containing tryptophan, which is a building block for serotonin, subsequently help in the production of melatonin in the body. Melatonin is the key regulator of our body’s sleep cycle. However, the effects of food-derived melatonin on human sleep are modest and less predictable than the body's own circadian melatonin secretion.

Emerging evidence shows that the timing of meals itself is relevant to circadian health. Later eating patterns are associated with poorer sleep outcomes.

Nutrients for promoting restorative sleep

Magnesium supports neuromuscular function and several pathways relevant to relaxation and sleep regulation. Scientific studies associate adequate magnesium status with better sleep, and studies have found a small improvement in insomnia symptoms with magnesium bisglycinate, particularly among people with lower dietary magnesium intake.

Tryptophan is an essential amino acid and a precursor of serotonin and melatonin. Evidence suggests that increasing tryptophan availability can modestly improve sleep, although the dose and specific population that will benefit remains controversial.

Carbohydrates may influence the availability of tryptophan to the brain. High-quality carbohydrates and fibre have generally been associated with better sleep, although the relationship is not straightforward. However this does not imply that eating a large amount of sugar before bed is beneficial.

Also read: Why Do We Feel Dull After Lunch? Simple Ways To Beat Mid-day Slump Without Caffeine

Benefits of different nighttime snacks

Tart cherry juice with chia seeds

Tart cherries contain melatonin and polyphenols, and small clinical studies have reported improvements in sleep duration and efficiency. Chia seeds contribute fibre and magnesium, but there is no strong evidence that chia seeds itself is a sleep-promoting food. The juice portion should be kept modest, especially for someone with diabetes or glucose intolerance.

Warm nutmeg milk

Milk provides protein and tryptophan. However, there is no convincing clinical evidence that nutmeg itself improves sleep. Consuming concentrated or large quantities of nutmeg can cause more harm than good.

Pumpkin seeds with banana

This combination is biologically plausible as a light evening snack, as it is nutritionally well balanced. The pumpkin seeds provide magnesium and tryptophan, while the banana provides carbohydrate and potassium. However, the pumpkin seeds are calorie-dense, and so the serving should be kept moderate

Greek yoghurt with raw honey

Greek yoghurt, like milk, provides protein and tryptophan. Fermented dairy foods are associated with favourable dietary patterns, although direct evidence that Greek yoghurt itself improves sleep is limited. A small amount of honey provides carbohydrate, which may potentially assist tryptophan availability.

Almond butter on sourdough

This provides a combination of carbohydrate, protein and healthy unsaturated fat. The carbohydrate component may support tryptophan availability, while the almond butter adds magnesium and protein.

Kiwi slices

A small study has found that eating two kiwi fruits about an hour before bed improved sleep onset, total sleep time and sleep efficiency. The mechanisms may involve antioxidants, serotonin and other bioactive compounds, but the evidence is still preliminary. It is naturally portion-controlled and relatively light, making it a practical evening option.

Chamomile-oat porridge

Oats provide complex carbohydrates, fibre and some magnesium, while chamomile has traditionally been used for relaxation. However, there isn’t strong evidence to call this combination a proven sleep therapy.

Walnuts

Walnuts contain melatonin, magnesium and healthy polyunsaturated fats, making them nutritionally interesting for sleep. A small handful is sufficient, as their high calorie and fat content makes large portions unnecessary before bed.

Also read: The Indian Vegetarian Paradox: Can A Vegetarian Diet Still Leave You At Risk Of Diabetes?

Ideal time for nighttime snack and right portion size

For most people, I would recommend about 1–2 hours before bedtime, and the snack should be genuinely small, and it should not be a second dinner. For calorie-conscious people, the amount should be roughly 100 to 200 calories, depending on the individual’s need, activity level and reason for eating. The goal is to take the edge off hunger without creating substantial digestive work.

Are there foods on this list that could potentially disrupt sleep, digestion or blood sugar when consumed late at night?

It is important to note that the portion and timing of the food, along with individual metabolic health conditions, determine the effect of food on sleep to a much larger extent than the type of food itself.

However, having cherry juice and honey can produce a significant glucose load, especially in diabetic patients. This requires caution. Nut butter, walnuts, and pumpkin seeds are calorie-dense and rich in fat and hence can feel heavy close to bedtime.

Most importantly, any large snack eaten close to lying down can worsen reflux, particularly in people who already have gastroesophageal reflux disease. It is better to avoid meals within approximately 2–3 hours of bedtime in patients with reflux symptoms.

Who should have a bedtime snack and who should avoid?

A bedtime snack is not necessary for everyone. It may be useful for someone who is genuinely hungry before bed, for people with increased energy requirements such as athletes during heavy training, or when a long gap between dinner and breakfast makes hunger interfere with sleep. In those situations, a small balanced snack can be preferable to going to bed uncomfortably hungry.

On the other hand, people with night-time reflux, significant indigestion, delayed gastric emptying, or difficulty controlling their calorie intake should generally avoid substantial food close to bedtime. People with diabetes should also individualise bedtime snacks according to their glucose-lowering therapy and glucose pattern rather than assuming that a bedtime snack is universally beneficial.

By Dr. Subho Sarkar, Consultant, Pulmonary & Sleep Medicine, Sir HN Reliance Foundation Hospital

In India, vegetarian food is often considered a healthier choice, and many people believe that avoiding meat automatically reduces their risk of lifestyle diseases.

The traditional Indian vegetarian diet, rich in lentils, vegetables, whole grains and legumes, has long been seen as a cornerstone of good health. Yet India faces a staggering diabetes epidemic, with over 101 million people living with diabetes and millions more at the pre-diabetic stage. This contradiction is often called the "Indian vegetarian paradox". As doctors, we need to look beyond whether someone eats vegetarian or non-vegetarian food and understand what actually goes into their daily meals.

A person can follow a completely vegetarian diet and still be at risk of developing type 2 diabetes. This does not mean that vegetarian food is unhealthy. The root of the paradox lies not in vegetarianism itself, but in what makes up the contemporary Indian plate.

Traditional diets relied on complex carbohydrates, high fibre and unrefined grains. Modern eating habits have shifted heavily towards refined carbohydrates such as polished white rice, white flour (maida) and packaged snacks. Indian vegetarian cooking also often includes generous amounts of oil, ghee, full-fat dairy and sugar in sweets and beverages.

How The Modern Indian Vegetarian Plate Can Affect Blood Sugar

Consider a typical Indian meal. A large serving of rice or chapati, accompanied by a small portion of dal and limited vegetables, may look like a regular home-cooked meal.

However, if this pattern is repeated every day, the overall carbohydrate intake can become quite high. When the diet is also low in fibre and protein, it triggers sharp spikes in blood glucose after meals. Over time, these repeated spikes overwhelm the pancreatic beta cells and accelerate insulin resistance, making blood glucose harder to manage, particularly in people who already have insulin resistance.

Interestingly, the ICMR-INDIAB dietary study published in Nature Medicine in 2025, which analysed dietary patterns among 18,090 Indian adults, highlighted the high consumption of low-quality carbohydrates and relatively low protein intake in Indian diets. Its analysis also suggested that replacing a portion of carbohydrate intake with plant-based or dairy protein was associated with a lower likelihood of type 2 diabetes.

Also read: Delhi Air Pollution: PM2.5 Exposure May Raise Type 2 Diabetes Risk By 16%, Study Finds

Why Switching To Millets Or Whole Wheat May Not Be Enough

Another misconception is that replacing white rice with millets or switching to whole wheat is enough to prevent diabetes. High-fibre millets and whole grains can certainly be part of a healthy diet, but the quantity consumed and the overall balance of the meal matter just as much. Simply changing the grain without addressing portion sizes may not make a significant difference.

We also need to pay attention to what people eat between meals. Biscuits, bakery products, packaged snacks and sweetened beverages are often considered harmless because they are vegetarian. However, many of these foods contain refined carbohydrates, added sugar, trans fats and excess calories.

Why Indians Can Develop Diabetes Even At Lower Body Weights

There is also an important Indian-specific concern. Diabetes does not affect only people who are visibly overweight.

South Asians have a distinct metabolic profile, with more fat around the abdominal organs, more fat deposited in the liver and lower muscle mass relative to body fat.

This makes them more susceptible to type 2 diabetes even at lower body weights and BMI levels. Family history, physical inactivity and poor sleep can further increase the risk.

How To Make A Vegetarian Diet More Diabetes-Friendly

The answer is not to give up vegetarian food. Instead, we should focus on improving the quality of the diet by returning to nutrient-dense, traditional patterns. Including adequate portions of dal, whole legumes, beans, non-starchy vegetables, curd, nuts and seeds, while moderating refined carbohydrates, trans fats and added sugars, can make everyday meals more balanced.

Being vegetarian is a dietary choice, but preventing diabetes requires a more thoughtful approach to what we eat, how much we eat and how consistently we maintain a healthy lifestyle. Plant-based nutrition remains powerful, but only when it is balanced for metabolic health.

By Dr Hiran S. Reddy, Consultant Physician, Diabetologist & Critical Care Specialist, Gleneagles Hospital, Lakdi-Ka-Pul, Hyderabad

From sugary mithai such as jalebi, gulab jamun, laddoo and barfi to fried foods such as puris and pakoras, Diwali is a time for gastronomic delight. While occasional indulgence is unlikely to cause lasting harm, overeating can strain the digestive system, health experts warn.

It can trigger acidity, bloating and indigestion. Excessive consumption of sugary foods can also affect blood sugar levels, particularly in people with diabetes.

Speaking to HealthandMe, two experts explain how festive overeating affects your body and how to ease digestive discomfort.

How Does Overeating Affect Your Digestive System?

Also read: Just Four Days Of High-Fat Diet May Increase Inflammation, Study Finds

Overeating stretches the stomach and may slow gastric emptying, particularly after fatty meals. This can cause heaviness, nausea and abdominal discomfort.

"Excessive consumption of samosas, kachoris, puris and rich gravies can cause heaviness, nausea, belching and abdominal discomfort," said Dr Parmeet Kaur, Chief Dietician, AIIMS.

Dr Ayush Dhingra, Chairman – Gastroenterology, Manipal Hospital, Gurugram, said large portions, eating too quickly and consuming excessive fried, fatty, spicy or sugary foods can trigger digestive discomfort.

Can Festive Binge Eating Trigger Acidity And Acid Reflux?

Large meals distend the stomach, while fatty foods can delay gastric emptying and worsen reflux. Excessive consumption of chole bhature, pakoras, spicy curries and late-night snacks can trigger heartburn, a sour taste in the mouth and the sensation of food coming back into the throat.

Dr Dhingra said an excessively full stomach can aggravate acid reflux. Recurring symptoms may indicate gastroesophageal reflux disease (GORD) and require medical evaluation.

How Do Sweets And Fried Foods Affect Blood Sugar?

Read More: New International Food Pyramid Highlights Plant Foods, Counters Trump’s Meat-Heavy Diet Advice

Festive sweets such as jalebi, gulab jamun, laddoo and barfi can rapidly raise blood glucose levels, stimulating insulin secretion. Fried foods, including puris and pakoras, may prolong glucose elevations. Excessive fat intake can also temporarily reduce insulin sensitivity.

Dr Kaur cited a controlled human study in which one day of high-fat overfeeding increased glucose and insulin responses and reduced insulin sensitivity by 28%.

Sugary foods and beverages can also cause blood sugar spikes, making portion control particularly important for people with diabetes, Dr Dhingra told HealthandMe.

Can A Few Days Of Overeating Cause Weight Gain?

Excess calories from sweets, namkeen, fried snacks, rich gravies and sugary beverages can increase body weight.

However, initial weight gain may partly reflect water retention and increased glycogen stores rather than fat accumulation.

A systematic review of 39 studies found an average festive-period weight gain of approximately 0.7 kg, although individual outcomes varied. Repeated overeating can contribute to fat accumulation and affect metabolic health.

When Should You Worry About Digestive Discomfort?

Mild bloating and indigestion may settle on their own, but persistent or severe symptoms should not be dismissed as ordinary indigestion.

Dr Dhingra cautioned that severe upper abdominal pain, particularly when it radiates to the back and is accompanied by nausea, vomiting or fever, could indicate pancreatitis.

Recurring acidity and indigestion also warrant medical evaluation rather than repeated self-medication.

How To Ease Digestive Discomfort After Festive Overeating

Returning to regular eating habits rather than following restrictive diets can help your digestive system settle.

Dr Kaur recommends balanced meals comprising dal, roti, vegetable sabzi, curd and khichdi. Adequate hydration and fibre intake can also support digestion.

Dr Dhingra suggests the following measures:

• Eat smaller meals: Choose lighter, home-cooked food for the next few days.
• Stay hydrated: Drink adequate water throughout the day.
• Take a walk: A gentle 20–30-minute walk after meals can help you avoid remaining inactive.
• Avoid lying down immediately: This is particularly important if you experience acidity or reflux.
• Limit trigger foods: Cut back temporarily on fried, oily, very spicy and sugary foods if they worsen symptoms.
• Monitor blood sugar: People with diabetes should monitor glucose levels as advised and resume their regular meal and medication routines.

Avoid crash diets or skipping meals to compensate for festive overeating. Return to balanced meals and regular eating habits instead.