Fasting is the willful refraining from eating or drinking. It has been done for centuries and there is a lot of research done about it and its possible benefits. 

People fast for different reasons including:

•  Religious obligations with the traditional Muslim Ramadan fast

• Christian Lenten fast, 

• and various other fasts for religious purposes. 

Another type of fast that has become really popular  is Intermittent fasting (IF) which involves eating and fasting on a regular schedule for a set amount of hours. 

This is the most researched type of fasting and how it is  suitable for diabetics. 

Fasting can also help with:

• Weight loss

• Improve overall fitness 

• Insulin sensitivity

• Boost memory

• Improve blood pressure 

• Resting heart rate 

• Help with physical performance.

So can you fast as a diabetic?

Yes it's possible, but not all diabetics are allowed to fast .

 Type 1 diabetics and insulin-dependent Type 2 diabetics are at a higher risk of low blood sugar when they fast.

What are the risks of fasting as a Diabetic?

• Hypoglycemia or low blood sugar

• Hyperglycemia due to people cutting back on their medicines because of the fast. 

• Dehydration especially in dry fasts where there is no water intake. 

Where should you start?

Consult your healthcare provider before you start any fast. You can also speak to Pharm Jenni to find out more.

• Do not fast if you have Type 1 diabetes or are insulin dependent.

• Ensure a steady intake of water while fasting if applicable to avoid dehydration. Monitor your blood sugar level more frequently. Get the machine here at a 40% discount

• Stick to low-intensity exercises like yoga and walking. Also, try to do the exercises around your eating periods.

• Spicy foods are not advised during fasting as the stomach lining becomes sensitive post-fasting. Ensure you get a balanced diet with a low GI carb like oatmeal, whole-wheat swallow or sweet potatoes which are rich in fiber and can keep you full for longer, a good source of protein like Skinless chicken and vegetables like carrots, green veggies, and peas.

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What are the benefits of fasting as a diabetic?

• Improved Insulin sensitivity: It has been shown that intermittent fasting (IF) in humans increases whole body insulin sensitivity without affecting body composition or body weight.

• Heart health: Diabetes is a risk factor for heart disease. If you have diabetes, you are twice as likely to have heart disease or a stroke at a younger age. Intermittent fasting has been found to help with resting heart rate and improving blood pressure.

• Cholesterol levels: Fasting has been found to help increase good cholesterol(HDL) and reduce bad cholesterol(LDL and triglycerides)

• Weight loss: Cutting calories will definitely lead to weight loss in the long term. Weight loss of just 10% can lead to better sugar control in diabetes.

Do not forget to also pay attention to the type of food eaten during your eating period. Fasting is not an excuse to load up on simple carbs. Remember that it's not just about when you eat but also what you eat!

Remember to consult your doctor to know if it is  ok to try, ask if you need to check your blood sugar more often or adjust your diabetes medication during and after fasting.

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