Pune: As the festive season of Diwali arrives, it brings along a lavish spread of traditional sweets and snacks.

However, nutrition experts caution that these festive foods, often fried and high in sugar, may pose health risks, particularly for individuals with diabetes, weight concerns, or other health conditions. Health experts suggest that with mindful choices, Diwali treats can be enjoyed in a healthier manner.

With lifestyle-related, non-communicable diseases like high blood pressure, diabetes, heart issues, and weight gain on the rise due to changing habits, dietary awareness has become essential.

Nutritionists advise that the festive season, including Diwali, should be no exception to healthy eating. While the enjoyment of festive treats is understandable, moderation is key to preventing health complications.

In preparing Diwali snacks, reducing sugar content is recommended. For those with diabetes, in particular, this is crucial. Nutritionists suggest using natural sweeteners like dates, figs, and raisins instead of sugar, as they are rich in fiber and antioxidants.

Fried items are another concern, as they tend to increase the risk of weight gain. For this reason, baking or air-frying is encouraged as healthier alternatives to deep frying.

Healthier snack options include roasted peanut chivda, oats laddoos, and rajgira (amaranth) laddoos. Adding grains such as wheat, oats, millet, and ragi (finger millet) to snacks like laddoos and karanjis boosts both fiber and protein content, notes Varsha Ladkat, a nutrition expert.

Nutritionist Kasturi Bhosale explained, “In the past, families would share festive snacks in moderation, but today, these items are available in greater quantities, especially during Diwali. Light physical activities like walking, yoga, or simple stretching exercises help in maintaining stable blood sugar levels. While the issue is often not in fasting but in feasting, with some simple precautions, Diwali treats can certainly be enjoyed healthily.”

To further promote healthy eating during Diwali, nutritionists provide these tips:

• Minimize sweet intake: If you crave sweets, consume them in small portions.

• Avoid calorie-dense ‘sugar-free’ sweets: These may still contain unhealthy ingredients.

• Eat Diwali snacks in moderation: Follow a “one snack in the morning, one snack in the evening” approach.

• Consume energy-boosting foods in the morning.

• Use healthy oils: Opt for oils like sesame or olive oil, free of harmful trans fats.

• Include dry fruit-based laddoos: Laddoos made from dry fruits and poppy seeds help stabilize blood sugar levels.

• Increase protein intake: Use roasted peanuts, mung beans, or chickpeas in recipes to boost protein levels.