Deepavali Snacks and Your Waistline: Why the Small Bites Add Up

The kolam is done, the oil lamps are lit and the snack tray keeps getting refilled. A handful of murukku here, a laddu there: Deepavali snacks are part of the joy, but they add up quicker than most of us think.

Deepavali snacks are small, rich and easy to eat without counting. That matters in a country where the Health Ministry's latest national survey found that more than half of adults are already overweight or obese. Knowing what is in your favourite treats lets you enjoy them without the festival following you around your waist.

Why Deepavali snacks add up so fast

• Most are deep-fried. Murukku, omapodi, ribbon pakoda and mixture soak up oil in the wok.
• The sweets are sugar plus fat. Gulab jamun and jalebi sit in syrup, while burfi and laddu use ghee, condensed milk and sugar.
• Bites don't feel like meals. A few pieces at every house rarely register as "eating", so we keep going.
• Open houses stack up. Visiting three or four homes a day means three or four trays of Deepavali snacks.
• Drinks add more sugar. Sweet teh tarik, rose syrup and canned drinks come with every visit.

How many calories are in Deepavali snacks?

Exact numbers depend on the recipe, but festive cookies give a useful picture. Singapore's health ministry lists about 92 calories in one pineapple tart and close to 200 in five cornflake cookies, which is nearly a small meal.

Malaysian open houses usually serve these cookies next to the Indian sweets, so the calories from a single visit can add up to a small meal before lunch is even served. Deepavali snacks that are fried or soaked in syrup tend to be at the top end.

Sugar is the other part of the story. The World Health Organization advises keeping free sugars below 10% of daily energy, about 12 level teaspoons for an adult on 2,000 calories. A few syrupy sweets and two sweet drinks can take you past that in one afternoon.

Do a few days of Deepavali snacks really matter?

One week of feasting won't undo a healthy year. The catch is what happens afterwards. A study that weighed 195 adults through the year-end holidays found an average gain of under half a kilo. It sounds small, but on average it was still there months later.

Repeat that after Deepavali, Christmas, Chinese New Year and Raya, and festive weight can quietly build up year after year. The goal isn't to skip Deepavali snacks; it's to keep the season from leaving extra kilos behind.

Simple swaps that keep Deepavali snacks fun

1. Set a small limit at each house

Decide on two or three pieces per visit before you sit down. Choose the ones you truly love, like your aunty's homemade laddu, and skip the bought cookies you can eat any day of the year.

2. Pick baked over fried

Baked or air-fried murukku, roasted papadum and unsalted nuts give the same crunch with far less oil. If you are hosting, put these on the tray first so guests reach for them.

3. Fill the gaps with fruit and water

Keep cut papaya, grapes or guava between the sweets, and drink plain water at each stop. You will feel fuller, and you won't arrive at the next house hungry.

4. Ask for kurang manis

Tea and coffee at open houses are often very sweet. Asking for kurang manis or teh o kosong cuts a surprising amount of sugar over a long day of visits.

Want a full game plan for the festival week, from breakfast to the last house visit? Read our guide to a healthy Deepavali without missing out.

The bottom line

Deepavali snacks are meant to be enjoyed, and a few pieces won't change your health. Pay attention to how many trays you meet, choose baked and homemade over fried and syrupy, and keep your drinks plain. Small choices like these let you celebrate fully and enjoy the season feeling light.

This article is for general information only and is not medical advice. Please consult your doctor or a dietitian before changing your diet, exercise or medication.