Should you dig in?

It’s Diwali, the time to binge on sweets and dry fruit. But what price does our body pay for this indulgence? Here’s a quick guide to the good, the bad and the strictly avoidable.

NUTS FOR NUTRITION

Almonds
Calories: About 7 in each. A handful contains 90-odd calories. Contrary to belief, almonds help weight loss; their fibre content helps block the absorption of fat and carbohydrates. Called ‘super foods’, these contain high amounts of monounsaturated fat (lowers bad cholesterol), Vitamin E, magnesium (improves blood flow) and potassium (helps maintain normal blood pressure). They protect against diabetes and heart diseases. Recommended: about a handful, raw and unsalted, at least four times a week.

Walnuts
Calories: 185 in 14 halves. That seems a lot but studies show that walnuts contain a higher quality and quantity of antioxidants than any other nut. They’re rich in useful polyunsaturated and monounsaturated fats. Since they’re filling, people tend not to overeat after consuming them. So, they help check weight gain. High in mineral and vitamin content, they protect the heart, help prevent cancer and diabetes. Recommended: seven walnuts a day, eaten whole.

Cashew nuts
Cashews are calorie-dense foods (100 gm contains 553 calories). But, are rich in monounsaturated fatty acids that help lower bad cholesterol and increase good cholesterol. They’re also a rich source of minerals — manganese, potassium, copper, iron, magnesium, zinc and selenium. Eaten unsalted and in moderation, cashew nuts lower the risk of heart diseases and some cancers.

Raisins
There are 45 calories in a mini box of raisins. Each raisin contains about 1 calorie. That might not seem much, but the bad news is that raisins contain a high concentration of sugars (67-72 per cent). The good news, however, is that they’re low in sodium, are fat-free and contain no cholesterol. And, besides being loaded with antioxidants, they have many important vitamins and minerals. Useful when consumed in moderation.

TRICKY TREATS

Kaju barfi
Steer clear of it if you don’t want to add those kilos. Each kaju barfi contains about 70 calories, of which 42 per cent is fat, 49 per cent carbohydrates and 9 per cent proteins. Have two kaju barfis and you’ll need 15 minutes of high-intensity workout to get rid of the extra calories.

Boondi laddoo
Each laddoo contains 200 to 240 calories — 33 per cent fat, 60 per cent carbohydrates and only 7 per cent proteins. Here’s what it takes for someone who weighs about 70 kg to burn those calories: about half an hour of swimming, walking at the speed of about 5.5 km an hour for 40 minutes, rock climbing for 15 minutes, or 35 minutes of scrubbing the floor on your hands and feet.

Sweet route to health
If Diwali seems incomplete without sweets, here are some low-calorie options: sugar-free, ghee-free barfi and pedas made of dates, figs (anjeer) and dry fruit; low-fat milk cake; almond barfi; and motichoor laddoo prepared with sugar substitute.