Sugar levels rising after Eid? 10 urgent tips to control it

Published: 24 March 2026 : It is almost impossible to avoid preparing various sweets and delicious meat dishes during the holy festival of Eid-ul-Fitr or Eid-ul-Azha. However, the effects of irregular eating and drinking during these few days are now clear on the bodies of many. Especially in diabetic patients, various physical complications are arising due to abnormally high blood sugar levels.

According to the latest data from the International Diabetes Federation (IDF), Bangladesh ranks second in South Asia in terms of diabetes prevalence (after Pakistan). Currently, about 13 million people in the country are suffering from this disease, which is the third highest number in the region. However, the relief is that most diabetes patients in Bangladesh are in the type-2 category, which can be controlled and prevented mainly through lifestyle changes. Here are 10 urgent guidelines, with the advice of expert doctors, to bring sugar under control during this post-Eid period: 

1. Food quantity and timing

Resume the habit of eating meals on time every day. What is more important than what you eat is how much you eat. Many times people are told to eat roti instead of rice, but if the size or quantity of roti is too large, it can increase blood sugar. So pay close attention to the amount of food you eat.

Read more: What to eat to keep your kidneys healthy, which foods to avoid?

2. Potatoes are high-carbohydrate vegetables.

Many people consider potatoes to be a common vegetable and eat them in large quantities. But potatoes are a high-carbohydrate (starchy) vegetable. Therefore, they should be eaten in limited quantities as an alternative to rice or bread. That is, if you have potatoes in your diet, reduce the amount of rice or bread in that proportion.

3. The predominance of fiber and whole grains

Instead of eating white rice or flour-based foods, make a habit of eating brown rice or brown rice. Fiber and whole grains play an effective role in controlling blood sugar. They slow down the absorption of sugar into the blood.

4. Avoid salt, fat and fast food

You ate a lot of red meat or fatty meat during Eid. Now completely avoid excess salt and fatty foods. Drink enough pure water every day instead of fast food and soft drinks.

Read more: What happens to your body if you stay away from fast food for a month

5. Choosing healthy snacks

If you feel hungry at work or during leisure, choose cucumbers or other low-calorie healthy foods instead of chips or biscuits. Avoid snacking while watching TV. Cucumbers help keep your stomach full and do not significantly increase your blood sugar.

6. Give up the habit of sitting continuously.

Don't sit for long periods of time in the office or workplace. Get up and walk around occasionally while using the computer or working. Try taking the stairs instead of the elevator to beat laziness.

7. Increase physical activity

There is no substitute for exercise or physical activity. Make sure to get at least 30 minutes of moderate physical activity (such as brisk walking) every day. This helps burn calories and increase insulin effectiveness.

Read more: What to eat before and after exercise?

8. Quitting smoking and controlling weight

Smoking is very risky for diabetics. It increases heart and kidney complications. So, to stay healthy, quit smoking and try to keep your body weight at a target level.

9. Regular check-ups and expert advice

Check your blood glucose, lipid profile and blood pressure regularly. Consult an endocrinologist or diabetes specialist if necessary to avoid post-Eid complications. Follow the advice given by the specialist and the correct dosage of the medicine.

10. Caution at social events

Make a habit of avoiding unhealthy and high-calorie foods served at various rituals and ceremonies. Remember, diabetes is better prevented than treated.

Expert opinion

Dr. Shahzada Selim, Associate Professor of the Department of Endocrinology at Bangabandhu Sheikh Mujib Medical University (BSMMU), said, "Diabetes is currently a silent epidemic. However, if you take the right steps and follow these tips regularly, it is possible to keep blood sugar under control. Small changes in lifestyle and diet are the main solution."

Even though the joy of the festival is over, health care should not stop. The main challenge now is to quickly get back to a disciplined life after overcoming the irregularities of Eid. Your awareness can keep the silent killer like diabetes under control and give you the gift of long-term health.

References
International Diabetes Federation (IDF) Latest Report

Dr. Shahzada Selim, Associate Professor, Department of Endocrinology, Bangabandhu Sheikh Mujib Medical University