Journalism of Courage
A recent video of actor Shamita Shetty enjoying a gluten-free, lactose-free, and sugar-free dessert went viral. "Yummy," she can be seen saying in the video. While these options have their place, it’s important to understand what they mean for our health. (Photo: Shamita Shetty/Instagram)
Who benefits most? Shweta Bopche, dietician, Dr.D.Y. Patil Medical College, Hospital and Research Centre, Pimpri, Pune, said gluten-free desserts are crucial for people with celiac disease or gluten sensitivity. "Lactose-free options help those with lactose intolerance. Similarly, sugar-free versions can aid individuals with diabetes or those managing blood sugar. For most people, though, 'free-from' does not automatically mean 'healthy'," said Bopche. (Photo: Freepik)
What to look out for? Many of these desserts replace gluten, lactose, or sugar with refined flours, starches, fats, or artificial sweeteners. Bopche noted that this can lower nutrient density and sometimes raise calorie content. (Photo: Freepik)
"For example, a gluten-free cake might still be high in saturated fat. A sugar-free dessert made with sugar alcohols can cause bloating if eaten in large amounts. It’s essential to read labels and check the ingredient list carefully," said Bopche. (Photo: Freepik)
How much is too much? Even when they are free-from certain ingredients, desserts remain treats. They should not replace balanced meals. (Photo: Freepik)
"A good rule of thumb is to enjoy them occasionally, maybe once or twice a week, while keeping portion sizes small. For people with specific medical needs, consumption can be somewhat more flexible, but moderation is still important," said Bopche. (Photo: Getty Images/Thinkstock)
A healthier approach? When possible, choose desserts made with nutrient-rich ingredients like nuts, seeds, fruit purees, oats, quinoa, or natural yogurt alternatives. These add fiber, protein, and micronutrients, so the dessert becomes more than just empty calories. (Photo: Getty Images/Thinkstock)
So, free-from desserts are not a green light for unlimited indulgence. (Photo: Pixabay)
"Desserts can be enjoyed mindfully as part of a varied diet; just remember that balance and moderation are more important than any single label," said Bopche. (Photo: Freepik)
