Winter feels pleasant. The weather is cool, food tastes better, weddings start, sweets are everywhere, and hot tea feels comforting. But every year during winter, many of my diabetic patients come to me with the same complaint. "Doctor, I don't know what happened. I was controlling my diet, but my sugar has increased." When we sit and calmly discuss their daily routine, we usually find small winter mistakes. These mistakes look normal. They do not feel dangerous. But slowly they increase blood sugar and even HbA1c. In Part 2 of the winter diabetes series, let us understand some very common winter mistakes. I will explain everything in simple language, the same way I explain to my patients in the clinic.
Winter Mistake #7 – Eating Jaggery, Thinking It Is Safe
In winter, many people replace sugar with jaggery. They believe jaggery is natural, so it must be healthy. This is one of the biggest misunderstandings in diabetes. Let me explain calmly. The sugar we normally use in tea is sucrose. Sucrose is made of two parts: Glucose and Fructose. Its Glycemic Index (GI) is around 65. Now, jaggery also contains sucrose. But it does not stop there. Jaggery also contains free glucose molecules. And pure glucose has a Glycemic Index of 100. This means jaggery can raise blood sugar even faster than normal sugar. Many people say, "But doctor, jaggery is natural." Yes, it is natural. But natural glucose still increases blood sugar. Your body does not distinguish between natural and refined glucose. It only sees glucose. So in winter, jaggery is not safe for diabetic patients. It can spike blood sugar just like sugar, sometimes even faster.
Winter Mistake #8 – Eating Gajak and Chikki
Winter feels incomplete without gajak and chikki. They look healthy because they contain peanuts or sesame seeds. Many people think, "Peanuts are healthy, so this must be fine." But let us understand how gajak is made. Sugar or jaggery is heated at a high temperature. When heated strongly, sucrose breaks down into separate glucose and fructose molecules. This process is called caramelization. When sugar breaks like this, free glucose fragments are formed. These glucose fragments absorb quickly. Blood sugar rises faster. In most gajak: around 70% is sugar or jaggery, around 30% is nuts. Sometimes manufacturers even add liquid glucose to improve taste. Liquid glucose is very dangerous for diabetics because it spikes blood sugar very quickly. So even though peanuts alone are safe, when coated with caramelized sugar, they become risky. If you want something crunchy in winter: eat plain peanuts, almonds, walnuts, or roasted seeds. But avoid caramel-coated sweets.
Winter Mistake #9 – Drinking Fruit Juice
Winter fruits look beautiful in the market. Oranges, grapes, papaya, amla. Many people feel fruits are healthy, so juice must be even healthier. But in diabetes, we must think differently. Fruits contain glucose and fructose. When you drink fruit juice, fiber is removed and sugar absorption becomes very fast. Blood sugar rises quickly. Fructose is not directly measured by a glucometer. But fructose goes to the liver. The liver converts fructose into glucose. Over time, this increases insulin resistance. And insulin resistance is the root cause of Type 2 diabetes. So fruit juice increases both blood sugar and insulin resistance. Instead of fruit juice, you can take green juice. A simple green juice can include: spinach leaves, bottle gourd (lauki), tomato, lemon, a small piece of amla. This gives vitamins and minerals without a heavy sugar load.
Winter Mistake #10 – Taking a Cold Water Bath or an Ice Plunge
Nowadays, many fitness videos recommend a cold-water bath or an ice plunge. It may be good for athletes. But diabetic patients must be careful. When you suddenly expose your body to cold water, the body feels stress. Stress hormone cortisol is released. Cortisol tells the liver to produce more glucose. This process is called gluconeogenesis. So blood sugar increases. Cold shock also causes blood vessels to tighten, blood pressure to rise, and heart rate to increase. For someone with diabetes who may already have blocked arteries, this can be risky. Another important issue is diabetic neuropathy. In neuropathy, nerves are damaged and temperature sensation is reduced. The person may not feel extreme cold properly. This can increase the risk of hypothermia. So instead of a cold bath, take a lukewarm water bath. Avoid sudden cold exposure.
Winter Mistake #11 – Drinking Less Water
In winter, people feel less thirsty. They assume water is not needed. But this is dangerous in diabetes. Let us understand the daily water loss approximately: around 1.5 liters lost through urine, 0.5 liters through breathing, 0.5 liters used in digestion, and 0.25–0.5 liters lost through the skin. The total requirement is around 2.5 to 3 liters daily. If you drink less water, blood becomes concentrated and sugar readings increase. The brain may confuse thirst with hunger. Sometimes patients eat snacks when they are actually just thirsty. So in winter: drink 2.5 to 3 liters of water daily, spread it throughout the day. Warm water is better. Hydration is very important in diabetes management.
Winter Mistake #12 – Not Exercising Because of the Cold
Many people stop exercising in winter. Either because it is too cold or because pollution is high. But exercise is not optional in diabetes. It is necessary. When you exercise, muscles use glucose, insulin resistance reduces, and blood sugar improves. If outdoor walking is not possible, do indoor exercise, join a gym, or use light dumbbells at home. Best exercise style for diabetics: low weight, high repetitions (40–50 reps), and short rest intervals. This helps build muscle mass. More muscle means better sugar control.
Winter Mistake #13 – Eating Too Frequently
Winter increases hunger. The body needs more heat because the outside temperature is low. So people eat paratha, poori, halwa, tea, snacks. The problem is that most of these foods are high in carbohydrates. High carbohydrate means high glucose load. A smart approach in winter: increase protein slightly, reduce carbohydrate, and do not cross 4 eating episodes per day. If you eat too often, total glucose load increases and blood sugar remains high throughout the day. Control frequency, not just quantity.
Winter Mistake #14 – Drinking Too Much Tea
Hot tea feels comforting in winter. Many people drink tea 5–6 times daily. Even if you do not add sugar, frequent tea has issues. Tea increases eating episodes. Caffeine increases stress hormones. It has a diuretic effect (more urination). Dehydration can increase sugar levels. Too much tea can also disturb sleep. Poor sleep increases cortisol. Higher cortisol increases fasting blood sugar. Better options: green tea (limited quantity), warm lemon water, or herbal tea. But do not overdo even these.
Quick Winter Diabetes Checklist
To stay safe in winter:
- Avoid jaggery and sugar sweets.
- Avoid gajak and chikki.
- Avoid fruit juice.
- Do not take a cold plunge.
- Drink 2.5–3 liters of water.
- Exercise daily.
- Limit eating episodes.
- Increase protein moderately.
- Reduce tea frequency.
Final Message
Winter is not the enemy. Lack of awareness is the enemy. If you understand how food, cold weather, stress hormones, and hydration affect blood sugar, you can control diabetes even in winter. Small daily discipline makes a big difference. Remember, diabetes management is not about starving. It is about understanding how your body works and making practical changes. Take care of your health this winter. Your future self will thank you.
Watch the detailed video explanation of all winter mistakes that affect blood sugar.
7 Questions People Ask About Winter and Diabetes
In winter, the body releases more stress hormones, such as cortisol, due to cold weather. These hormones tell the liver to release extra glucose into the blood. At the same time, people usually exercise less, drink less water, and eat more comfort foods. All these small changes together cause blood sugar to rise during winter.
No, jaggery is not safer than sugar for diabetics. Jaggery contains sucrose just like sugar, and it also contains free glucose. Free glucose raises blood sugar very fast. Even though jaggery is natural, it still raises blood sugar levels. For diabetes, glucose is glucose, whether it comes from sugar or jaggery.
It is better to avoid gajak and chikki. These sweets are made by heating sugar or jaggery at a high temperature. This process produces glucose fragments that rapidly raise blood sugar levels. Even though they contain peanuts or sesame seeds, most of the product is still sugar. Plain nuts are safe, but caramel-coated sweets are not.
Fruit juice is not a good choice for diabetics. When fruit is converted into juice, fiber is removed. Without fiber, sugar enters the blood very quickly. Fruit also contains fructose, which the liver converts into glucose. This can increase insulin resistance. It is better to eat controlled portions of whole fruit or take green vegetable juice instead.
Yes, diabetics should avoid sudden cold water baths or ice plunges. Cold shock increases stress hormones, such as cortisol, which raise blood sugar levels. It can also increase blood pressure and heart rate. For people with diabetes and heart risk, this can be dangerous. Lukewarm water is much safer.
Even in winter, a diabetic should drink around 2.5 to 3 liters of water daily. In cold weather, the feeling of thirst decreases, but the body still loses water through urine, breathing, and sweating. If you drink less water, your blood becomes more concentrated, which can raise your sugar readings. So regular hydration is very important.
Yes, frequent tea intake can indirectly affect blood sugar. Tea contains caffeine, which can increase stress hormones. It also has a mild diuretic effect, which can cause dehydration. Excessive tea intake can also lead to poor sleep, which can raise fasting sugar levels. One or two cups are usually fine, but drinking tea many times a day is not recommended for people with diabetes.
