Crave for something sweet post-meals? Try these healthy dessert recipes

Updated On: 07 June, 2024 03:03 PM IST | Mumbai | Aakanksha Ahire

Culturally, sweets are deeply embedded in Indian cuisine. A meal feels incomplete if not followed by something sweet to satiate the taste buds. However, giving in to your sugar cravings daily can have adverse health impacts. Mid-day.com spoke to health experts and chefs who suggest healthy dessert atlernatives that are equally salivating

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Sugar cravings are influenced by both physiological and psychological factors, illustrating the close connection between the mind and body. In photo: Barley and Saffron Baked Yoghurt by ITC Grand Central (left)/Ragi Cookies by Akshayakalpa Organic (right)

Ukadiche modak drizzled with ghee, jalebi dipped in rabdi, gulab jamun drenched in chasni or sheer khurma loaded with nuts and dates, the list of Indian desserts is exhaustive. Thus, it is natural for its citizens to love and crave sweets almost daily. Post-meal sugar cravings are common in India and you would surely agree.

“Culturally, sweets are deeply embedded in Indian cuisine and are often associated with celebrations, rituals, and hospitality. Traditionally, sweets are a sign of auspiciousness and are an integral part of festive meals, religious offerings, and even daily routines,” seconds Neha Ranglani (@neharanglani__), a nutritionist and health coach.

“Additionally,” Simrat Kathuria, CEO, head dietitian, The Diet Xperts says, “consuming sweets may help balance the palate after a meal rich in savoury or spicy flavours. Physiologically, consuming sugar triggers the release of serotonin, a neurotransmitter that can induce feelings of happiness and satisfaction.”

Sweedal Trinidade, chief dietician, P. D. Hinduja Hospital and MRC adds, “Traditional sweets, no doubt, offer some health benefits and impart a feeling of happiness, should be consumed in the right quantity, balancing with other foods items.”

Given that India has a countless list of sweets, experts say people can relish desserts post-meal without any guilt provided they are healthy alternatives to desserts loaded with sugar. Mid-day.com conversed with health experts on the right ways to enjoy desserts and sought healthy dessert recipes from chefs across India.

Why do we crave something sweet post-meals?
Sugar cravings are influenced by both physiological and psychological factors, illustrating the close connection between the mind and body. Kathuria elucidates, “Physiologically, cravings can arise from fluctuations in blood sugar levels after meals, hormonal imbalances related to hunger and satiety hormones like insulin and ghrelin, and the release of dopamine triggered by sugar consumption, which reinforces the desire for more. Psychologically, factors such as stress, anxiety, boredom, or habitual behaviours like having something sweet after meals can also lead to cravings. The mind-body connection is evident in how emotional triggers and stress can cause the body to release cortisol, increasing blood sugar levels and subsequently triggering cravings.”

Is it a healthy practice to eat sweets after meals?
Eating a small portion of sweets after meals doesn’t do much harm if done in moderation and if opting for healthier alternatives. However, indulging in high-sugar, high-calorie desserts regularly can lead to weight gain and other health issues like diabetes and heart disease, informs Ranglani.

Trinidade further states, “In the case of individuals with a history of non-communicable disease it is especially important to keep a check on blood sugar levels and balance the sweet treats. For instance, lunch and dinner being major meals are calorie dense; with carbohydrates contributing to the major quantity, hence glycaemic load of meals is relatively high. Adding desserts to such meals increases the glycaemic load further predisposing one to conditions like post-prandial hyperglycaemia and hypertriglyceridemia which in the long run may lead to impaired glucose tolerance, and atherosclerosis if not accompanied by adequate physical activity.”

Which Indian sweets readily available in the kitchen can be consumed as healthy desserts?
All three nutrition experts share their recommendations:

Ranglani:
1. Dark chocolate: Rich in antioxidants, dark chocolate in moderation can satisfy sweet cravings and offer potential health benefits for heart health.

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