World Diabetes Day: Health experts debunk the myth of the 'healthy' Indian sweet

World Health Organization statistics reveal that an estimated 422 million people have diabetes globally with the majority living in lowand middleincome countries With India designated as the worlds ldquodiabetes capitalrdquo the nation is confronting a massive public health crisisHowever among the biggest challenges is not just the sheer number of cases but a core cultural issue the stubborn myth of the healthy festive sweet that undermines effective dietary controlThis World Diabetes Day nutrition experts debunk myths and actively challenge the widely held perception of popular traditional delicacies Crucially they also share practical strategies to navigate portion control helping you ensure that indulgence remains manageable rather than harmfulDebunking the lsquohealthyrsquo mythThe glycaemic factorBhakti Samant chief dietician at Kokilaben Dhirubhai Ambani Hospital Mumbai highlights the primary nutritional risk the glycaemic factor Indian sweets like jalebi and rasgulla are very high in simple sugars and refined carbohydrates which are often paired with fats from ghee or oil Jalebi is deepfried and soaked in sugar syrup hence it has a double glycaemic effect absorbing glucose from the syrup and refined flour maida very quickly Rasgulla though not fried still has a noticeable glycaemic spike because it is still saturated with sugar syrup The simple sugar content not the fat is the main cause of a sudden spike in blood sugar The glucose in the syrup is essentially predigested sugar and it enters the bloodstream quickly she explainsPerceived lightness of treatsComparing popular choices Samant debunks the idea that some are truly lsquolighterrsquo saying Rasgullas lack of frying makes it appear lighter Both sweets nutritionally are high in sugar syrup Rasgullas glycaemic load is high because of its sugar concentration even though frying adds calories and some trans fats So the lighter tag is misleading yoursquore essentially consuming sugar water with a bit of protein from chhenaJaggery versus refined sugarShe tackles the common belief that traditional sweeteners are safer by further explaining Jaggery is better than refined sugar is one of the greatest myths In terms of calories both are nearly the samemdashapproximately 4 kcal per gram Jaggery and honey can have small amounts of trace minerals or antioxidants yet their glycaemic index GI remains elevated jaggery 84 sugar 68 For someone with diabetes the pancreas is unable to distinguish between them Thus substituting sugar with jaggery or honey doesnrsquot render a dessert safe optionThe dry fruit deceptionEven seemingly healthy options come with a caution Kaju katli or dry fruit laddoos are frequently promoted as healthy treats but the truth varies based on their binding ingredients ldquoNumerous commercial varieties utilise glucose syrup condensed milk or extra sugar When mixed with extra sugar and ghee these treats can rapidly exceed the calorie and carbohydrate thresholds for those with diabetes Patients need to examine labels or preparation methods if sugar or syrup is listed among the first ingredients itrsquos not a diabeticfriendly sweet Samant warnsDairy does not mean healthyldquoThe dairy content in sweet dishes such as sandesh and mishti doi adds fat and protein which may somewhat impede the absorption of glucose However the overall glycaemic effect remains high when large amounts of sugar are added and soaked in sugar syrup The enormous sugar load overshadows the lsquobuffering effectrsquo of fat and proteinrdquo Samant shares A smaller less sugary homemade substitute would be a better choiceCoconutinfused treatsldquoCoconut offers natural fats and a bit of fibre which can delay sugar absorption However classic coconut barfi or laddoo is typically prepared with sugar syrup or condensed milk combining both sugars and saturated fats For those with diabetes a small serving of 2 to 3 bites approximately 20 to 25 grams is a reasonable maximumrdquo she explains When prepared with desiccated coconut and a little sweetener it can serve as an infrequent indulgence rather than a staple in the dietUltimately Samant warns Many socalled healthy sweets are simply less unhealthy Whether itrsquos baked made with jaggery or studded with nuts the sugar concentration ultimately determines the glycaemic impact Moderation portion control and awareness of hidden sugars are keymdashnot just swapping ingredientsThe fibre and pairing solutionEshanka Wahi a culinary nutritionist holistic wellness coach and founder of Eat Clean with Eshanka focuses on using fibre to mitigate the glycaemic impactWahi believes in the power of adding fibre and volume to meals to slow down glucose absorption She explains Using whole grains broken wheat oats besan or millets ragi jowar bajra provides volume and slows down the absorption of glucose For instance compared to a typical wheat flour laddoo almonds flour laddoo and a tiny bit of jaggery may have a lower glycaemic load Similar to this the increased fibre and protein content of ragi halwa or besan barfi can provide a more consistent energy release A moong dal halwa cooked with split yellow lentils is another excellent example It offers a combination of fibre protein and slowdigesting carbohydrates when made with little ghee and natural sweetenersHow to pair sweets to stabilise blood sugarFor patients who choose to indulge Wahi provides crucial advice on protein and fat pairing to blunt the blood sugar response By slowing down digestion and glucose absorption combining foods high in protein and healthy fats with highcarbohydrate sweets will help reduce blood sugar increasesrdquo says WahiShe shares some effective pairings1 Eating a boiled egg or a handful of nuts almonds walnuts or pistachios before consuming sweets2 Eating paneer cubes or a small cup of Greek yoghurt either before or after the dessert3 Eating foods high in fibre such as methi fenugreek sprouts or vegetable salads at the same meal can help lessen the absorption of glucose4 Sweets should never be consumed on an empty stomach Instead of eating them as a standalone snack always eat them after a wellbalanced meal when blood sugar levels are steadierThe role of sweetenersDiabeticfriendly sweets are increasingly using artificial and nonnutritive sweeteners such as erythritol sucralose stevia and monk fruit extract Wahi weighs in on the modern alternatives noting their limitations These sweeteners have limitations even though they dont instantly elevate blood sugar When used in moderation stevia and monk fruit are regarded as safe and natural alternatives Most people can tolerate erythritol a sugar alcohol that gives recipes body without adding a lot of calories However overuse of artificial sweeteners may change taste perception and impact gut microbiota eventually making people seek more sweetnessPractical tips for portion control during social gatheringsPortion management becomes the most difficult task during festive events or family gettogethersWahi lists three helpful strategies to help you navigate portion control during social gatherings1 The sweet should not be larger than your palm This is known as the palmsize rule2 The quarter plate rule states that if youre at a festive meal make sure your plate consists of half veggies one quarter protein and only one quarter carbohydrates and dessert3 Have one sweet on each occasion Rather than trying every variation on the table pick one that you genuinely adore