Kaju katli scores 7/10, ragi ladoo 9/10: Top dietician rates Diwali mithais on health quotient

Leading dietician rates popular mithais on a score of 1 to 10 (Picture Credit: Pexels)

It's Diwali today and your guests would have started dropping in. The festival of lights is the time when most of us cut ourselves some slack to enjoy the festivities by feeding ourselves well without counting calories. From mindlessly popping small gulab jamuns to stuffing our mouths with gujiyas, for most of us, or desi genes scream food and sweets all the time during the festive season. However, what most of us forget is that sweets can be healthy too. Yes! Moneycontrol spoke to Ginni Kalra, head dietician at Aakash Healthcare, to understand which mithai scored what number on a scale of 1 to 10 in terms of how healthy it is.

We asked the dietician about some popular sweets that are mostly served and hogged on during festive season. Dt. Kalra believes that while it is okay to eat mithais, it should be done in moderation.

Dt. Kalra has rated the mithais on a scale of 10, where 10/10 means they score high on the healthy quotient and the lower the score goes, it means the sweets are just good for taste buds, but doesn't serve much nutrition.

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1. Kaju Katli (7/10)

Cashews give you protein and good fats, but sugar pushes the calorie count up. It’s fine in small portions. Try using jaggery or a natural sweetener instead of refined sugar.

2. Ragi Ladoo (9/10)

They are a powerhouse! Ragi is rich in calcium, iron, and fibre. When made with jaggery and nuts, it’s one of the healthiest festive sweets. For nutrients, add chia seeds or flaxseeds.

3. Moong Dal Halwa (6/10)

Moong dal gives protein, yet excessive use of ghee and sugar to cook it increase the calories. However, we can use less ghee, and instead of refined sugar, use dates for sweetness.

4. Date & Nut Coconut Balls (9/10)

Date and coconut balls are wholesome festive treat! All the three -- dates, nuts, and coconut – are rich sources of energy, fibre, and healthy fats.

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5. Paneer Jalebi (5/10)

It may be very tasty, but it is low on nutrition. Moreover, it is deep-fried and sugar-soaked. Try baking or air-frying and use jaggery syrup instead.

6. Kalakand (7/10)

Made with milk, it is protein-rich but sugar-heavy. Use toned milk and mashed dates to cut down on refined sugar.

7. Gujiya (6/10)

A festive staple, be it Diwali or Holi! Replace maida with whole wheat, deep-frying with baking, and sugar with jaggery for a lighter treat.

FAQs on mithai consumption during festive season:

1. Are traditional mithais like laddoos and barfis unhealthy?

Traditional mithais often contain high amounts of sugar, ghee, and refined flour (maida), making them calorie-dense. While they are fine in moderation, excessive consumption can contribute to weight gain, high blood sugar, and cholesterol. Healthier versions made with jaggery, dry fruits, or millets are becoming more popular.

2. Which festive mithai is considered the healthiest?
Mithais like dry fruit laddoos, made without added sugar and ghee, are generally considered healthier. Kaju Katli (cashew fudge) has fewer ingredients and moderate sugar, making it a relatively better option when eaten in small quantities. Sweets made with natural sweeteners like dates or jaggery are also healthier choices.

3. Can people with diabetes enjoy festive mithais?

People with diabetes should be cautious with traditional mithais. However, diabetic-friendly versions made with sugar substitutes like stevia or using dates, figs, or jaggery in controlled amounts are available. It’s best to consult a doctor or dietician and monitor portion sizes closely.

4. How can I make festive mithais healthier at home?

You can make mithais healthier by replacing sugar with jaggery, dates, or coconut sugar. Another way is by using healthier fats like coconut oil or reducing the amount of ghee. Then you can incorporate whole grains like oats, ragi, or millets. Also, adding nuts and seeds for protein and good fats.

5. Is it okay to eat mithais daily during the festive season?

Eating mithais daily during festivals is common, but portion control is key. Limit to 1–2 small pieces per day, and balance it with a healthy diet and some physical activity. Avoid processed or store-bought sweets with preservatives and opt for homemade or fresh options when possible.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.