Diwali is for family time and moments spent with loved ones, often around food, enjoying traditional sweets and treats. But with this also comes a hidden challenge, the impact of sugary, rich foods on our health.
In the South Asian community, this is especially concerning, as the rates of type 2 diabetes and heart disease continue to rise. But it’s not about giving up the foods you love but rethinking how you enjoy them to reduce your risk.
Here are four common reasons people gain weight and increase their risk of diabetes and heart disease during Diwali, and what to do:
1. Excessive Sugar in Indian Sweets
Traditional Indian sweets like ladoos, gulab jamun, jalebi, and burfi are packed with sugar, leading to spikes in blood sugar levels. Over time, this puts us at greater risk for type 2 diabetes. The reality is, we don't have to give up these treats completely, we just need to be mindful of how much and how often we're indulging. Have natural sweeteners rather than the refined ones.
2. Unhealthy Fats in Fried Foods
Pakoras, samosas, and fried namkeens are staples during Diwali celebrations but are often deep-fried in unhealthy oils and ghee.
These fats contribute to high cholesterol, weight gain, and an increased risk of type 2 diabetes.
They also leave many feeling sluggish and bloated after meals. Small changes, like opting for baked, sauted or steamed versions or limiting portions, can help without feeling deprived.
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3. Oversized Portions
With Diwali comes larger portions of rich foods, whether it’s chevdah, chakri or ras malai. Overeating can lead to rapid spikes in blood sugar, digestive discomfort, and unnecessary weight gain. Instead, focus on smaller portions and enjoy the flavours of each dish mindfully.
4. Processed Ingredients
Many Diwali dishes lack protein, fibre, and essential nutrients. The higher sugar and unhealthy fats means we eat empty calories that don’t keep us full or nourished. Swapping in more fibre-rich and protein-packed ingredients can provide satisfaction while supporting your long-term health.
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I agree that Diwali is a time to enjoy your foods. And it can also be a time to make small, meaningful changes that will benefit you for years to come. Instead of putting off healthier habits for another day, start with simple tweaks now. It’s about balancing enjoyment with mindfulness.
So, let this festival of lights be a celebration of both tradition and health!
Sujata Din is a Certified Health Coach and Certified Professional Cancer Coach. In this regular column for iGlobal, she offers some special insights, from useful wellness tips to recipes for creations that are not only delicious but also healthy.
*Info: Diwali Treats Recipe Book