World Health Organization statistics reveal that an estimated 422 million people have diabetes globally, with the majority living in low-and middle-income countries. With India designated as the world`s “diabetes capital”, the nation is confronting a massive public health crisis.
However, among the biggest challenges is not just the sheer number of cases, but a core cultural issue: the stubborn myth of the `healthy` festive sweet that undermines effective dietary control.
This World Diabetes Day, nutrition experts debunk myths and actively challenge the widely held perception of popular traditional delicacies. Crucially, they also share practical strategies to navigate portion control, helping you ensure that indulgence remains manageable rather than harmful.
Debunking the ‘healthy’ myth
The glycaemic factor
Bhakti Samant, chief dietician at Kokilaben Dhirubhai Ambani Hospital, Mumbai, highlights the primary nutritional risk: the glycaemic factor, “Indian sweets like jalebi and rasgulla are very high in simple sugars and refined carbohydrates, which are often paired with fats from ghee or oil. Jalebi is deep-fried and soaked in sugar syrup; hence, it has a double glycaemic effect, absorbing glucose from the syrup and refined flour (maida) very quickly. Rasgulla, though not fried, still has a noticeable glycaemic spike because it is still saturated with sugar syrup. The simple sugar content, not the fat, is the main cause of a sudden spike in blood sugar. The glucose in the syrup is essentially `pre-digested sugar,` and it enters the bloodstream quickly,” she explains.
Perceived lightness of treats
Comparing popular choices, Samant debunks the idea that some are truly ‘lighter’, saying, “Rasgulla`s lack of frying makes it appear `lighter.` Both sweets, nutritionally, are high in sugar syrup. Rasgulla`s glycaemic load is high because of its sugar concentration, even though frying adds calories and some trans fats. So, the `lighter` tag is misleading – you’re essentially consuming sugar water with a bit of protein from chhena.”
Jaggery versus refined sugar
She tackles the common belief that traditional sweeteners are safer, by further explaining, “Jaggery is better than refined sugar is one of the greatest myths. In terms of calories, both are nearly the same—approximately 4 kcal per gram. Jaggery and honey can have small amounts of trace minerals or antioxidants, yet their glycaemic index (GI) remains elevated (jaggery 84, sugar 68). For someone with diabetes, the pancreas is unable to distinguish between them. Thus, substituting sugar with jaggery or honey doesn’t render a dessert `safe` option.”
The dry fruit deception
Even seemingly healthy options come with a caution. Kaju katli, or dry fruit laddoos, are frequently promoted as `healthy treats,` but the truth varies based on their binding ingredients. “Numerous commercial varieties utilise glucose syrup, condensed milk, or extra sugar. When mixed with extra sugar and ghee, these treats can rapidly exceed the calorie and carbohydrate thresholds for those with diabetes. Patients need to examine labels or preparation methods – if sugar or syrup is listed among the first ingredients, it’s not a `diabetic-friendly` sweet,” Samant warns.
Dairy does not mean healthy
“The dairy content in sweet dishes such as sandesh, and mishti doi, adds fat and protein, which may somewhat impede the absorption of glucose. However, the overall glycaemic effect remains high when large amounts of sugar are added, and soaked in sugar syrup. The enormous sugar load overshadows the ‘buffering effect’ of fat and protein,” Samant shares. A smaller, less sugary homemade substitute would be a better choice.
Coconut-infused treats
“Coconut offers natural fats and a bit of fibre, which can delay sugar absorption. However, classic coconut barfi or laddoo is typically prepared with sugar syrup or condensed milk, combining both sugars and saturated fats. For those with diabetes, a small serving of 2 to 3 bites (approximately 20 to 25 grams) is a reasonable maximum,” she explains. When prepared with desiccated coconut and a little sweetener, it can serve as an infrequent indulgence rather than a staple in the diet.
Ultimately, Samant warns, “Many so-called healthy sweets are simply less unhealthy. Whether it’s baked, made with jaggery, or studded with nuts, the sugar concentration ultimately determines the glycaemic impact. Moderation, portion control, and awareness of hidden sugars are key—not just swapping ingredients.”
The fibre and pairing solution
Eshanka Wahi, a culinary nutritionist, holistic wellness coach and founder of Eat Clean with Eshanka, focuses on using fibre to mitigate the glycaemic impact.
Wahi believes in the power of adding fibre and volume to meals to slow down glucose absorption. She explains, “Using whole grains (broken wheat, oats), besan, or millets (ragi, jowar, bajra) provides volume and slows down the absorption of glucose. For instance, compared to a typical wheat flour laddoo, almonds flour laddoo, and a tiny bit of jaggery may have a lower glycaemic load. Similar to this, the increased fibre and protein content of ragi halwa or besan barfi can provide a more consistent energy release. A moong dal halwa cooked with split yellow lentils is another excellent example. It offers a combination of fibre, protein, and slow-digesting carbohydrates when made with little ghee and natural sweeteners.”
How to pair sweets to stabilise blood sugar
For patients who choose to indulge, Wahi provides crucial advice on protein and fat pairing to blunt the blood sugar response, “By slowing down digestion and glucose absorption, combining foods high in protein and healthy fats with high-carbohydrate sweets will help reduce blood sugar increases,” says Wahi.
She shares some effective pairings:
1. Eating a boiled egg or a handful of nuts (almonds, walnuts, or pistachios) before consuming sweets.
2. Eating paneer cubes or a small cup of Greek yoghurt either before or after the dessert.
3. Eating foods high in fibre, such as methi (fenugreek) sprouts or vegetable salads, at the same meal can help lessen the absorption of glucose.
4. Sweets should never be consumed on an empty stomach. Instead of eating them as a stand-alone snack, always eat them after a well-balanced meal, when blood sugar levels are steadier.
The role of sweeteners
Diabetic-friendly sweets are increasingly using artificial and non-nutritive sweeteners, such as erythritol, sucralose, stevia, and monk fruit extract. Wahi weighs in on the modern alternatives, noting their limitations, “These sweeteners have limitations even though they don`t instantly elevate blood sugar. When used in moderation, stevia and monk fruit are regarded as safe and natural alternatives. Most people can tolerate erythritol, a sugar alcohol that gives recipes body without adding a lot of calories. However, overuse of artificial sweeteners may change taste perception and impact gut microbiota, eventually making people seek more sweetness.”
Practical tips for portion control during social gatherings
Portion management becomes the most difficult task during festive events or family get-togethers.
Wahi lists three helpful strategies to help you navigate portion control during social gatherings:
1. The sweet should not be larger than your palm. This is known as the palm-size rule.
2. The quarter plate rule states that if you`re at a festive meal, make sure your plate consists of half veggies, one quarter protein, and only one quarter carbohydrates and dessert.
3. Have one sweet on each occasion. Rather than trying every variation on the table, pick one that you genuinely adore.
