Healthy Indian Sweets for a Healthy diet


“All people with healthy physical appetites have a sweet tooth somewhere in their head.”-Macmillan’s Magazine

Trying to lose weight when you have a sweet tooth is very difficult. Having a dessert after your meal gives a satiety value and closure to your meal. Have a sweet tooth? If yes, you know what I mean.

As a child in boarding school we were usually given a fruit after lunch. However as I grew up that healthy fruit was easily replaced by a chocolate. As a young adult while giving up sweets the first transition was substituting that chocolate for a healthier option- chikki or peanut candy.

White sugar/ Refined sugar is also referred to as white poison as it leads to Type 2 Diabetes, Insulin resistance and Obesity. Use of jaggery, coconut sugar or dates to sweeten our desserts can definitely make it healthier than with the use of white sugar. However even these have to be had in moderation.

Lately many variants to our favourite sweets have evolved using jaggery, palm sugar/ brown sugar/coconut sugar or syrups such as date and maple syrup. Now we can have our favourite laddoo and halwas in a healthier avatar.

However limiting portion is important even with these but yes we can soothe our sweet tooth with these healthier desserts.

“I want to have a good body but not as much as I want dessert.”-Jason Love

Some of the ingredients used in making healthy sweets are:

Jaggery: Jaggery is healthier than sugar because it does not contain empty calories. It is nutrient rich. It prevent constipation and improves digestion, improves anemia, purifies blood, detoxes the liver and  is rich in antioxidants and minerals such as selenium, zinc, magnesium, manganese and potassium. Jaggery, being unrefined, usually contains impurities so when syrup is used it has to be strained. It is always better to use organic jaggery. Though jaggery is healthier than sugar it is high in calories and carbohydrates so has to be used in moderation. It is better for diabetics to use stevia or other artificial sweeteners instead of jaggery.

Oats: Oats has been known to control weight, improve digestion, lower blood sugar levels and reduce risk of heart diseases. It contains carbohydrates and Soluble Fibre- Beta Glucan but also has more protein and fats than many other cereals. It is also rich in antioxidants- avenanthramides and Ferulic acid, folates, vitamins B1 and B5 and minerals such as manganese, copper, magnesium, phosphorus, iron and zinc.

Coconut: Coconut is rich in protein, healthy fats- medium-chain triglycerides (MCTs), fibre and vitamin B and minerals-iron, copper, selenium, magnesium, manganese, phosphorus. It has shown to improve cholesterol levels. Being low in carbohydrates and high in fibre it helps in better blood sugar control. They also have phenolic acid compounds which act as antioxidants. It has high calorie content and so check on intake has to be kept.

Dates: Dates are rich in calorie as they are high in carbohydrates but they have many other nutrients that are beneficial to our health. They are not just empty calories. They have are rich in vitamin B, minerals- iron magnesium and potassium, fibre and antioxidants-polyphenols. Dates lower cholesterol, is beneficial for heart health, reduces risk of diabetes and cancer, strengthens bones, promotes brain health, and improves skin, and has anti-inflammatory properties,

Whole wheat flour (Atta) Vs. All Purpose (Maida): Wheat is rich in complex carbohydrates, proteins, fibre, Vitamin B1, B3, B5, Riboflavin, Folic acid, Calcium and Iron. However if a person is gluten intolerant then he/she needs to avoid wheat. Maida has no fibre or vitamin and is just empty calories. If you are not gluten intolerant then certainly use of Whole wheat flour is better than Maida.

Broken Wheat: Broken wheat/Bulgur Wheat: is rich in fibre and minerals- manganese, magnesium and iron. It has less carbohydrates. Helps in digestion, improves heart health, is good for diabetics and helps in weight loss

Sesame seeds: Sesame seeds are rich in dietary proteins, healthy unsaturated fats, fibre, calcium, magnesium, zinc, manganese, selenium, iron, copper, vitamin B and lignans and phytosterols which has cholesterol lowering property. It improves digestive health, lowers cholesterol and triglycerides reducing heart disease risk factors, improves bone health.

Peanuts: They are an excellent source of plant based proteins, fibre, vitamins-B1,B3, Niacin, Folate and E and minerals- magnesium, copper, manganese , phosphorus, Zinc and anti-oxidants- resveratrol, oleic acid. They reduce risk of heart disease and gall stones and help in weight loss. It is also good to maintain bone health and improves vision, skin and makes brain work sharper as it is rich in vitamin, minerals and anti-oxidant. However peanuts have a high saturated fat and high calorie content and should be consumed in moderation.

Moong dal: Moong dal is a rich source of protein, magnesium, potassium, iron, copper, vitamin B complex, folate, antioxidants and fibre. It improves heart health by reducing blood pressure. It is protein packed and helps in weight loss.  It is also good for skin health.

“Stressed is desserts spelled backwards.”-Unknown

No dessert is stressful. Cravings for sweets makes many weak in the knees while dieting.

Here are some delicious Healthy Indian Sweets names. Try out these Healthy Indian Sweets Recipes/ Healthy Indian sweet snacks recipes / Healthy Indian Breakfast recipes. These are Healthy Indian Sweets with Jaggery. They can not only be eaten as a dessert but can also be had as a healthy Indian sweet snacks or healthy Indian sweet breakfast too. Diabetics should use stevia or other artificial sweeteners instead of jaggery.


Chikki-healthy energy bars or balls

These can be made in different variants with peanut, sesame seeds (Til), puffed Rice (Mamra), mixed nuts and dried fruits etc. We can make it with sugar though even ideally it is made with Gur/ Jaggery. This is a sweet usually made during Makarashankranti. It is easy and quick to make. It involves melting jaggery and adding roasted peeled groundnut or roasted sesame seeds or puffed rice to it. After it is mixed well. It is quickly flattened out with a rolling pin or made in laddoos/balls. This can be made with mixed nuts-cashew, badam and peanuts also. Recipe for peanut chikki here. Recipe for sesame seed chikki here. Recipe for puffed rice chikki here.

Date and Nuts Laddoo / Energy Laddoo

Courtesy: Pinterest

This is a tasty no cook, gluten free, vegan and sugar free laddoo with the goodness of mixed nuts, dried fruits and dates. It involves chopping or pulsing nuts dried fruits and deseeded dates and forming balls of the mixture. Add powdered cardamom to this mixture. Roll the balls in fresh coconut or desiccated coconut. Fresh coconut can also be added into the laddoo while pulsing it but the use of fresh coconut can reduce the shelf life of the laddoo. Enjoy your healthy and energy rich laddoos/balls as breakfast, dessert or snack. Dates and Nuts Laddo is one of the healthiest Indian sweet. Recipe here.

Oats and Dates Laddoo

Courtesy: Bigbasket

This is s a delicious and nutritious laddoo that can be made quickly. Dates are added to sweeten this laddoo and no other sweetener in any form is added. Dry roast oats. Cool all nuts and oats. Then pulse all other ingredients which are dates, desiccated coconut, jaggery(optional) , cinnamon/ cardamom powder and a pinch of salt. This laddoo is vegan, gluten free and sugar free. This is the best healthy Indian sweets for weight loss. Can be a breakfast or perfect evening snack also. Recipe here.

Peanut Laddoo

Courtesy Dassana’s Veg Recipes

This is a gluten free, vegan, no sugar laddoo than kids love. It is protein rich and perfect for breakfast. Pulse roasted and peeled peanuts, jaggery and powdered cardamom. Make into laddoos. Recipe here.


Avil Vilayichathu

Courtesy Mayflower

Avil Vilayichathu, Beaten Rice Flakes/ Avil/ Poha is sweetened in this dish. Jaggery syrup is heated to one string consistency before scrapped coconut is added to absorb all the moisture left. Then the poha is added and the mixture is seasoned with soonth/dry ginger powder and cardamom. It is kept on low flame till dry and topped with ghee fried channa dal and black sesame seed. Traditionally this is made Red beaten rice flakes but can be made with white one also. This is eaten with banana. This has a long shelf life and can be used up to 2-3 weeks if refrigerated. Recipe here.

Avil Nanachathu

Courtesy: mozismenu

There is as easier version of Sweetened Poha, Avil Nanachathu, where in you can mix jaggery and coconut well and add poha to it and keep it aside for sometime. The coconut milk will moisten the poha. This is again seasoned with cardamom powder. This is no cook dessert. This is also eaten with banana. If the poha is not moist enough addition of a few teaspoons of milk/coconut milk will do the trick. Recipe here.

Oats and Dates Kheer


This is a quick milk pudding made by adding roasted oats and a paste of blanched almonds and dates to milk and boiling the milk. Jaggery is added for extra sweetness. It is flavoured with cardamom. This can be made vegan by using coconut milk instead of milk. Recipe here.

Wheat Kheer/Gothambu payasam


This a delicious kheer made with broken wheat and coconut milk and sweetened with jaggery. Broken wheat/Bulgur Wheat is fried in ghee and cooked with water. Jaggery syrup is added and mixed. Ghee is then added after which second extract of coconut milk is added. After boiling for 10 mins, the first coconut milk extract is added and the kheer is flavoured with cardamom powder and dry ginger powder. Garnish this with coconut pieces, cashew and raisins fried in ghee. Recipe here.

Parippu Payasam

Courtesy Pinterest

Fry Moong dal in ghee till brown. Then pressure cook the dal and mix jaggery syrup and boil for 15 mins till thick. Add second coconut milk. Boil for another 15 mins and add the first coconut milk with flame at low for few minutes. Garnish with ghee fried cashew, raisins and coconut pieces. Recipe here.

Healthy Carrot Halwa


This is one of the most famous indian dessert. It is had as it is or even with ice cream. The following can be done even with bottle gourd (Dudhi ki Halwa, Lauki ka Halwa). Shredded carrots are fried in ghee and cooked with milk till it is dry. Usually sugar is added at this point but even jaggery can be used. Recipe here.

“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health” A.J. Reb Materi

So let make a change to healthier sweets and invest today in our health so we can spend on investments for our savings rather than on hefty medical bills. Learn more about investments here.

Enjoy healthier version of you favourite desserts. However have it in moderation as these are not calorie free. Dessert with health benefits if added healthy eating plan can brighten up you otherwise mundane diet. For more weight loss tips refer here.

Apart from eating healthy food it is also important to be active and have an exercise regime that aims at cardio, resistance and strength training and flexibility. To know why our spinal health is important refer here.

Healthy Indian sweets are not only good for health but also hold good business opportunity. With many people looking for healthier options in food, healthy food products and related businesses are a good option. For tips on how to build your business using marketing you can you could read this. For a complete guide to digital marketing of your product you could go to and

“Health is a priceless wealth. Invest while you can.” ― Bryant McGill

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