Festivals and Indulgences : Safer Choices

Everyone overindulges, except the ones who know this trick. Diwali is around the corner, and yes, a lot of sweets are going to come your way.

But if you apply a little strategy, you can enjoy them without spiking your sugar levels. Let me break it down for you.

I’ve classified Diwali sweets into three categories based on how they affect your sugar → Safest, Moderate risk, and most Dangerous.

1. Safest sweets – Enjoy more freely

• Dry fruit rolls / Anjeer rolls: Glycemic index ~40–45. Packed with nuts and fiber, so sugar shoots up slowly.
• Kaju laddoo: Nut-based, slower sugar absorption, satisfying sweetness.
• Besan laddoo / Modak: Chickpea flour and some fiber slow down sugar spikes.

These are your go-to sweets if you have a platter in front of you. Start with these.

2. Moderate risk – Eat with caution

• Rabri/Churma laddoo/Coconut barfi: Higher sugar than the safe ones, but protein and fiber help absorb sugar more slowly.

If the safest options aren’t available, a small portion of these is fine but moderation is key.

3. Most dangerous – limit or avoid

• Soan papdi: Flaky, melts quickly, shoots sugar very fast.
• Bengali sweets: Chum chum, Rasgulla – high sugar + fat.
• Gulab jamun / Jalebi: 50–80% sugar, refined flour, fried – a serious sugar spike in one bite.

Start with dry fruit rolls, enjoy moderate-risk sweets in small portions, and be careful with the really sugary ones.

Extra tips - Have a savory snack before and after sweets it slows sugar absorption and reduces repeat cravings. Portion control is your friend. Pick one or two pieces of the high-risk sweets if you really want them.

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Courtesy: Dr. Pramod Tripathi