Sandeep Dhand
Nutritionist And Health Educator
Eating sweets is a common part of many people’s daily life. From chocolates and candies to cakes and traditional Indian desserts, sweet foods are loved by people of all ages. But is eating sweets good for your health? Or is it harmful? Let’s understand in detail.
What Are Sweets Made Of?
Most sweets are made with one or more of the following ingredients:
Sugar (White or Brown)
Milk or milk solids
Ghee or oil
Flour or grains
Dry fruits, nuts
Artificial or natural flavors
Some sweets may include jaggery, honey, or fruit sugars, which are considered more natural options than white sugar.
Do Sweets Contain Proteins or Minerals?
It depends on the type of sweet. Here’s a breakdown:
Basic sugar-based sweets (like candy, toffee, jalebi):
Contain mostly sugar and provide no protein, vitamins, or minerals.
Milk-based sweets (like rasgulla, peda, barfi):
Contain some protein and calcium from milk.
Nut-based sweets (like kaju katli, badam halwa):
Contain protein, healthy fats, and minerals like magnesium, zinc, and iron.
Traditional jaggery-based sweets:
Provide iron and antioxidants, especially if made with peanuts, sesame seeds, or coconut.
So, while not all sweets are completely empty of nutrients, most common sweets are high in sugar and low in essential nutrients.
Benefits of Eating Sweets (When Taken in Limits)
Quick Energy
Sugar is a simple carbohydrate. It quickly enters the bloodstream and gives a fast energy boost. That’s why athletes or people who are tired may feel energetic after eating something sweet.
Mood Lifter
Eating sweets can release “feel-good” chemicals in the brain like dopamine and serotonin, which can improve mood and reduce stress for a short period.
Improves Social Experience
Sweets are often shared during festivals, celebrations, and gatherings. They add emotional value and joy, making moments memorable.
Some Nutritional Value in Natural Sweets
Sweets made with jaggery, dry fruits, milk, and ghee contain some nutritional value, including good fats, iron, and calcium.
Harmful Effects of Eating Too Much Sweet
Weight Gain
Sweets are usually high in calories but low in fiber or protein, so they don’t keep you full for long. Excess calorie intake leads to fat storage and weight gain.
Risk of Diabetes
Frequent consumption of high-sugar foods increases the risk of insulin resistance, leading to type 2 diabetes over time.
Tooth Decay
Sugar is the main reason behind cavities and tooth decay, especially in children. It feeds the harmful bacteria in the mouth.
Fatty Liver
Too much sugar, especially fructose found in processed sweets, can increase fat buildup in the liver, leading to non-alcoholic fatty liver disease.
Heart Problems
High sugar intake can raise triglycerides, bad cholesterol (LDL), and blood pressure, increasing the risk of heart disease.
Skin Problems
Eating too much sugar can cause acne, premature aging, and other skin issues. Sugar also damages collagen and elastin, which are important for skin health.
Addiction-Like Cravings
Sugar can be habit-forming. Regular sweet consumption creates a pattern where you crave more sugar, leading to a cycle of overeating and mood swings.
Should We Eat Sweets at All?
Yes, but in moderation.
The World Health Organization (WHO) recommends that free sugar intake (sugar added to food, drinks, and processed foods) should be less than 10% of total daily calories, and ideally below 5%.
For a healthy adult, this means not more than 6 to 9 teaspoons (25–36 grams) of added sugar per day.
It’s important to balance:
Homemade traditional sweets in small quantities occasionally are okay.
Processed and packaged sweets, sugar-loaded drinks, and daily dessert habits should be avoided.
Healthier Sweet Alternatives
If you crave something sweet, you can choose from healthier options:
Unhealthy Option Healthier Alternative
White sugar sweets Jaggery-based sweets
Ice cream Frozen banana or yogurt
Soft drinks Fresh coconut water or lemon water
Bakery cakes Homemade oats and dates cake
Candy Dry fruits like dates, figs, raisins
Tips to Enjoy Sweets Without Harming Health
Portion Control – Eat small pieces. Don’t eat from the whole box or packet.
Avoid Daily Habit – Keep sweets for special occasions or weekends.
Eat with Meals – Avoid sweets on an empty stomach. Eat as part of a meal to reduce sugar spike.
Drink Water – Stay hydrated. Sometimes, thirst feels like sugar craving.
Brush Teeth – Clean your teeth properly after sweet intake to avoid cavities.
People Who Should Avoid or Limit Sweets
Diabetics – Should choose low-sugar, high-fiber sweets or consult a dietitian.
Overweight or Obese Individuals – Should limit to small occasional portions.
Children – Should not be given sweets as a reward often. Encourage fruits instead.
People with heart, liver, or dental issues – Need to be extra careful.
Final Conclusion
Eating sweets is not completely bad if done mindfully and occasionally. Our bodies do need glucose for energy, but the source and quantity matter. Choose sweets made with natural ingredients, avoid packaged sugary items, and focus on moderation.
Remember:
“A little sweet makes life complete, but too much sugar is not a treat!”