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Journalism of Courage
Most of my patients seek a concession every Diwali, postponing their scheduled follow-ups so that they can bring their sugar levels down after all those kaju katlis, coconut sweets, rasmalai, milk cake and dry fruit mithai. The trays are hard to resist but the key is not to completely avoid them. Instead, it’s about learning portion control, balancing meals and making smart food combinations that help reduce the sugar spike.
CALORIES IN FACTS AND FIGURES
Most traditional Indian sweets are calorie-dense and loaded with sugar. On average, one small piece of kaju katli (25–30 grams) has about 120–130 calories and 10–12 grams of sugar, while a coconut ladoo contains around 100–110 calories and 8–10 grams of sugar. A single rasmalai can have 150–180 calories and 15–18 grams of sugar, and a milk cake roughly 130–150 calories and 12–14 grams of sugar.
Even “healthier” options like date and dry fruit mithai have about 80–100 calories but the sugar here is mostly natural and accompanied by fibre and good fats. To put this in perspective, the American Diabetes Association recommends limiting added sugar to less than 25 grams a day (about six teaspoons). This means just one piece of your favourite sweet can account for half your day’s sugar allowance.
That doesn’t mean you must completely skip Diwali sweets. The real trick lies in moderation. Limiting yourself to one small piece (25 grams) of sweet per serving is a safe approach for most people with diabetes. If you’re attending several festive gatherings, spread your indulgence across different days rather than eating all at once.
Most importantly, never eat sweets on an empty stomach, as that leads to a rapid rise in blood sugar levels. Instead, have them right after a balanced meal that includes fibre, protein and healthy fats, which help slow down sugar absorption. Balancing sweets with fibre and protein can make a big difference. Have a small bowl of salad, fruit, or sprouts before dessert. You can also pair a sweet with a handful of nuts like almonds or walnuts. The fibre and protein in these foods help blunt the glucose spike and keep you full longer.
Drinking a glass of water or buttermilk after a sweet helps control cravings and prevents overeating. If you are cooking at home, try reducing sugar in your recipes by one-third, using natural sweeteners like dates or jaggery in limited amounts, and opting for healthier fat sources like ghee in small quantities instead of hydrogenated oils.
During Diwali, it’s also important to watch your total calorie intake. Most adults with diabetes should aim to keep festive-day calories within 1,800–2,000 kcal (depending on age, weight, and activity). So, if you have already had a large festive meal, skip the fried snacks and make room for one sweet instead. Keep moving—light physical activity like a 15-minute walk after meals helps your body use up the glucose more efficiently.
For those with blood sugar fluctuations, it’s wise to monitor glucose levels more frequently during the festive season. If you notice readings going consistently above your target range, it’s best to consult your doctor or dietitian before indulging further.
Remember, Diwali sweets are meant to be enjoyed, not feared. When eaten mindfully, one small piece can satisfy your sweet tooth without derailing your health.
(Dr Saptarshi Bhattacharya is senior consultant, Endocrinology, Indraprastha Apollo Hospitals, New Delhi)
