Sugar swap: Healthy Holi snacks that won’t spike your blood sugar level

Happy Holi 2026: Try these healthier twists on traditional favourites for Holi (Image: Canva)

• Healthier Holi treats: baked gujiyas, sugar-free laddoos
• Roasted snacks and fruit chaat are better than sugary sweets
• Portion control and regular meals are still important for health

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Holi is a festival when people love to play with colours and indulge in sweet treats such as gujiyas, malpuas, laddoos, and thandai. While celebrations call for a little indulgence, excess sugar can spike your blood glucose levels. Those with diabetes, prediabetes, or metabolic syndrome should especially refrain from consuming them.

That doesn’t mean you have to be disheartened, as many substitutes are now available that are rich in fibre and protein. Dr P. Venkata Krishnan, Director & Senior Consultant, Internal Medicine at Narayana Hospital, Gurugram, tells Moneycontrol, “These not only slow down glucose absorption, but also keep you full for longer, so you can enjoy festive delicacies without overwhelming the body’s metabolic system.”

Healthier twists on traditional favourites

Here are some healthy swaps she suggested…

Also read | How Gujiya, the favourite Holi sweet, colonised most of India

Baked gujiyas

Traditional gujiyas are deep fried and filled with sweetened khoya. A baked version prepared with whole wheat flour is preferred. The filling is made with nuts, seeds and grated coconut instead of heavily sweetened mixtures. Refined sugar is replaced with small quantities of natural sweeteners when appropriate.

Laddoos with no added sugar

Laddoos are often loaded with sugar syrup. A no added sugar version can be created by blending dates, figs, almonds, walnuts and flaxseeds. Dates offer natural sweetness and fibre. This helps reduce the glucose impact on the body.

Roasted snacks

Choosing roasted snacks over sugar-laden sweets help in more ways than one. Roasted chickpeas, fox nuts, and mixed nuts seasoned with spices are good options. They are delicious, highly satisfying and don’t spike blood sugar.

Healthy thandai

Thandai, a staple drink, is traditionally prepared with sugar syrup. To make it healthier, use toned or unsweetened almond milk. Add nuts, seeds, and spices like cardamom and saffron for a rich flavour. This way added sugar is avoided and the natural creaminess of ingredients is relied upon.

Also read | Holi recipes: From Puran Poli to Thandai Kulfi, you cannot miss these classic Holi party must-haves

Fresh fruit chaat

This is served as a colourful alternative to syrup soaked sweets. Choose fruits like apples, pears and berries, as they have a moderate glycemic index. Lemon juice and chaat masala can be added for extra flavour.

Portion control still remains essential

While eating healthier snacks is better, it should be kept in mind that moderation is key. Regular meals shouldn’t be skipped, and you should ensure adequate hydration. To keep blood sugar levels stable, fibre and protein intake is essential. Continue your prescribed medicines. And don’t forget to include light physical activity, especially after meals.

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.