Diwali sugar spike? Here's how to manage sugar without missing the sweets

Diwali's festive feasts can spell trouble for blood sugar, but they don't have to. Nutritionists share simple swaps, mindful eating tips and portion tricks for safe indulgence.

As homes light up with diyas and the aroma of freshly made sweets fills the air, Diwali becomes a time of togetherness and indulgence. From gulab jamuns to kaju katli, the festival of lights is also the festival of sweets. But for those living with diabetes or prediabetes, this season of celebration can quickly turn into a season of sugar spikes.

 

Managing blood sugar during Diwali doesn’t mean saying “no” to every sweet or skipping festive meals altogether. With mindful choices, portion control, and a few smart hacks, you can savour the flavours of the festival safely.

Why do blood sugar levels spike during the festivals?

During festivals like Diwali, dietary patterns, activity levels, and sleep routines often change. “There’s increased consumption of sweets, fried snacks, and carbohydrate-rich foods, along with late-night celebrations and reduced physical activity. All these factors can cause fluctuations and spikes in blood sugar levels,” says Srishti Goyal, consultant dietician with Ujala Cygnus Group of Hospitals.  Even small indulgences add up, especially when meals become irregular and portion sizes increase. Stress, excitement, and sleep deprivation can also trigger hormonal changes that affect glucose control, she says.

 

Are ‘sugar-free’ or ‘low-calorie’ mithais safe?

Many sweet shops now promote ‘sugar-free’ mithais as a guilt-free indulgence. But not all are made equal. “Sugar-free sweets may use artificial or natural sweeteners that don’t raise blood sugar directly, but the base ingredients like khoya, dry fruits, or refined flour can still be high in carbohydrates and calories. Overconsumption of these can still lead to glucose spikes,” explains Goyal.

  “Sweets that use jaggery and palm sugar also contain the same carbohydrate and glucose content with a few milligrams difference,” cautions Dr Padmini BV, head- Clinical Dietitian, Apollo Hospital, Bangalore. It’s best to enjoy such sweets in small portions and check the ingredient label carefully.

What makes traditional sweets risky for blood sugar?

Classic Diwali treats are typically made with high amounts of sugar, ghee, maida (refined flour), and condensed milk, all of which are calorie-dense and have a high glycaemic load, shares Goyal. “Deep-frying [like in gulab jamun or jalebi] adds saturated fat, which slows digestion and worsens insulin sensitivity. Repeated reheating of ghee or oil also produces unhealthy trans fats that increase inflammation, making sugar control even harder for diabetics,” she adds.

Hacks to enjoy festive foods guilt-free

Festivals shouldn’t feel restrictive. Instead of giving up your favourites, consider healthier tweaks:

• Use natural sweeteners like stevia, dates, or small amounts of jaggery instead of refined sugar.
• Opt for baked or air-fried snacks instead of deep-fried ones.
• Replace maida with multigrain flour, oats, or almond flour in homemade sweets.
• Add nuts, seeds, and fibre to laddoos or barfis to lower their glycaemic impact.
• Drink water or buttermilk instead of sugary beverages.
• Focus on smaller servings — one piece of mithai enjoyed slowly can be more satisfying than several eaten quickly.
• Eating slowly and mindfully also reduces the likelihood of overeating

“Pairing sweets with fibre-rich foods [like salads, vegetables, or whole grains] or protein sources (like paneer, nuts, or dal) slows sugar absorption and helps prevent rapid spikes,” explains Goyal.

 

“Options like dry fruit laddoos, millet laddoos or besan laddoos made without sugar or jaggery are excellent choices. Edible gum and dried figs are also rich in fibre, which helps in better sugar control,” recommends Dr Padmini. “Another good option is to try sweet pumpkin or sweet potato smoothies, which provide natural sweetness along with essential nutrients,” she says.

Timing, movement, and medication

Even the best dietary efforts can be undone without proper timing and routine. Irregular meal timings or skipping medication can quickly destabilise blood sugar. Individuals with diabetes or prediabetes are advised to:

• Eat meals at regular intervals, even during festivities.
• Take short walks after meals to improve insulin sensitivity.
• Stay hydrated and avoid long gaps between food and medication.
• Consult their doctor before festivals for possible dose adjustments, especially if anticipating diet changes.

This festival of lights, take a moment to explore our Diwali specials — a blend of health wisdom, mindful indulgence, and practical festive hacks to keep your body (and mood) glowing long after the diyas fade.

• Guilt-free festive indulgence  Diwali 2025 guilt-free eating guide: How to relish festive treats mindfully
• Know your laddoos and kaju katlis  Diwali 2025 treats decoded: Calories in laddoos, kaju katlis and samosas
• Truth behind ‘sugar-free’ sweets  The sugar trap: Decoding festive mithai and packaged ‘sugar-free’ sweets
• Post-feast bloating fix  Bloating after Diwali feasts? Here's why it happens and how to fix it
• Cheers to liver-friendly celebrations  How to enjoy Diwali drinks without damaging your liver or your waistline
• Smog-proof your lungs  Diwali 2025: How asthma and COPD patients can protect their lungs from smog
• Keep the little ones safe  Diwali firecracker safety 101: How to keep kids safe this festive season
• Cracking the ‘green’ debate  Green crackers: Are they really a cleaner, healthier and safer choice?

For more festive health stories, follow #HealthWithBS 

This content is for informational purposes only and should not replace professional medical advice.