Diwali, the ‘festival of lights’, is celebrated with joy and enthusiasm throughout India and by Indian communities around the world. One of the most cherished aspects of this festival is the array of traditional sweets that are prepared and shared among family and friends.
Although these treats are often high in sugar and fat, their appeal is undeniable.
For those mindful of their health, understanding the ingredients and nutritional value of these sweets can help in making balanced choices during the festivities, especially when faced with the dilemma of ‘skip it’ or ‘sink in’!
CALORIE & NUTRITION CONTENT
Most traditional Indian sweets are made with core ingredients like condensed milk, sugar, milk and ghee, often enriched with nuts and dried fruits for added flavour and nutrition.
A single serving (about 30 to 50 grams) can range from 150 to 250 kcal, equivalent to a nutritionally balanced bowl of a protein- and fibre-rich salad!
However, these sweets are also high in simple carbohydrates and saturated fats, and opting for cheaper versions can introduce harmful trans fats that impact heart health.
Making mindful choices and practicing portion control during Diwali can be challenging – but knowledge is power!
Selecting the more balanced option allows for informed indulgence. For instance, a 50 g gulab jamun, made from khoya and sugar syrup, may provide a notable 150 kcal with about 7 g of fat.
Though calorie-dense, it also contains calcium and protein, which may make it a more balanced choice for those with a sweet tooth.
Other popular Diwali treats like jalebis and ladoos come with their own nutritional profiles. Jalebis, made from fermented chickpea flour batter, deep-fried, and soaked in sugar syrup, are high in energy, but lack significant micronutrients, so it’s wise to enjoy them in moderation.
Ladoos, on the other hand, come in varieties like coconut, besan, motichoor and dry fruit. Depending on the base ingredients, ladoos can offer a blend of protein and healthy fats, making them a more nutritionally balanced option.
Depending on the base ingredients, ladoos can offer a blend of protein and healthy fats, making them a more nutritionally balanced option.
Then, there are barfis in tempting flavours like kaju, pista, almond and khoya, providing many options for a sweet that satisfies without overwhelming.
My personal favourite, kaju barfi, is deliciously indulgent, yet easy to enjoy mindfully if savoured slowly and thoughtfully.
Lower in calories, rasgullas made from protein-rich chhena are a lighter option, especially when the sugar syrup is squeezed out before eating.
Meanwhile, soan papdi, though made with gram flour, can easily become a Diwali ‘disaster’ as its airy strands melt away almost too quickly!
While some may opt for sugar-free alternatives made with artificial sweeteners, I suggest choosing reduced-sugar options or sweets with a higher proportion of nuts and dried fruits for a more balanced choice.
Enjoying Diwali treats in moderation allows you to celebrate fully while keeping nutrition in mind. With a mindful approach, the festival can be both joyous and health-conscious!
(Sheryl Afonso e D’Souza is an assistant professor at Goa College of Home Science, Campal, Panjim)
