Sugar-Free Mithai: Is It Really Healthier Than Traditional Sweets? Nutritionist Ishi Khosla Answers

Raising India speaks with nutritionist and author Ishi Khosla about the growing market for sugar-free sweets, which ingredients consumers should watch for, whether jaggery and honey are better alternatives to sugar, and how to indulge mindfully during the festive season.

Q. Sugar-free mithai, chocolates and desserts are increasingly available, particularly during the festive season. What should consumers know about the sweeteners used in these products?

Ishi Khosla: There has been a long history of non-caloric sweeteners, beginning with saccharin and later including aspartame and sucralose. Today, we also have stevia, monk fruit, and other alternatives.

Stevia comes from a plant, while monk fruit is another natural sweetener. Sugar alcohols and other sweeteners are also available. The range of options has expanded considerably.

However, consumers need to be careful about the ingredients in sugar-free products. Just because something is labelled sugar-free does not automatically make it healthy.

Some people worry about how certain non-sugar sweeteners may affect the gut microbiome and metabolic health. We need to distinguish between different sweeteners rather than treating them all as the same.

Q. Can artificial sweeteners affect blood sugar levels and gut health, even when they contain no sugar?

Ishi Khosla: I remember a patient telling me about 15 years ago that her blood sugar readings rose after she drank a zero-calorie cola, whereas she felt her readings were lower after drinking a regular cola.

That was her experience, but we cannot generalise from an individual case. Sweeteners can affect people differently, and the relationship between sweeteners, the gut microbiome, and blood sugar regulation is complex.

The gut microbiome plays an important role in metabolic health. Some sweeteners may alter the balance of gut bacteria, potentially affecting glucose regulation and other health outcomes. Regular, long-term consumption is therefore something we need to examine carefully.

Consumers should not assume that every sugar-free product is harmless simply because it contains no sugar. The type of sweetener, the quantity consumed, and the product's overall composition all matter.

Q. Is jaggery or honey a better alternative to white sugar, particularly for people with diabetes?

Ishi Khosla: We need to look at the individual and their overall diet rather than assuming that one ingredient is suitable for everyone.

In my clinical experience, some patients tell me that they can eat a small portion of certain sweets without seeing a significant change in their blood sugar readings. However, individual experiences cannot be generalised to everyone with diabetes.

Jaggery, honey and white sugar all contribute sugars to the diet. Calling something natural does not automatically make it suitable for someone with diabetes. The quantity consumed, the other ingredients in the sweet, and the person’s overall dietary pattern matter.

A sweet may contain khoya, refined flour, or other calorie-dense ingredients in addition to sugar. A sugar-free version can still be high in calories because of its fat and other ingredients.

The important thing is not to be misled by a label. Look at the whole product, understand what you are eating, and pay attention to portion sizes.

Q. So, are sugar-free sweets necessarily low in calories and suitable for weight loss?

Ishi Khosla: No. This is a common misconception.

You have to examine what the sweet contains. Even if it has no added sugar, it may contain khoya, refined flour, fat, and other calorie-dense ingredients.

The label can be misleading if you focus only on what has been removed rather than what remains in the product.

I often say you shouldn't judge something by one attribute alone. Similarly, don't judge a food by its sugar-free label. Read the ingredients, understand the product, and be mindful of how much you eat.

Q. What are the concerns about the long-term use of artificial sweeteners? Can they affect appetite, cravings, insulin sensitivity and metabolic health?

Ishi Khosla: The gut is involved in several processes that regulate appetite, mood and metabolism. The gut microbiome interacts with the body’s hormonal and signalling systems, influencing how we respond to food.

When the gut microbiome's balance is disturbed, it may affect appetite regulation, cravings, and metabolic health. Blood sugar fluctuations can also influence hunger and food choices.

Our eating behaviour isn't determined by the pancreas alone. The gut, brain, hormones, sleep, stress and overall diet all play a role.

For example, inadequate sleep and excessive stress can affect appetite and food choices. A diet that does not provide enough protein, fibre and healthy fats may also leave people less satisfied and more likely to seek carbohydrate-rich foods.

That is why I look at the overall picture rather than focusing on sugar alone.

I use what I call the five I’s as a framework: inflammation, insulin resistance, immunity, individualisation and inadequacy of nutrients.

We need to address inflammation and insulin resistance, support immune health, personalise diets according to individual needs, and correct nutritional deficiencies, including inadequate protein intake.

Q. During festivals, people often justify eating more sweets because it is a special occasion. How should they approach this?

Ishi Khosla: We celebrate birthdays, anniversaries, and other occasions throughout the year. Festivities are no longer rare events, and that is a good thing. But we need to learn how to enjoy them sensibly.

One important consideration is how we respond psychologically to the words “sugar-free”.

When people believe a sweet is sugar-free, they may feel they can eat more. They might have two pieces instead of one and then reach for a third because they believe they are avoiding the harmful ingredient.

But the sweet may still contain milk solids, fat, and other calorie-dense ingredients.

This is why I am cautious about the idea of guilt-free indulgence. A sugar-free label should not become a license to overeat.

Q. If someone is trying to manage their weight or prevent diabetes, is it better to choose sugar-free mithai or a smaller portion of traditional mithai?

Ishi Khosla: It depends on the person’s overall diet and health.

If your diet is generally well structured and you make sensible food choices, I would favor enjoying a small portion of a traditional sweet rather than automatically choosing a sugar-free alternative.

However, if you have diabetes or another metabolic condition, your choices need to be guided by your individual requirements and blood sugar response. A sugar-free product may sometimes be useful, but you still need to examine its ingredients and control your portions.

Neither natural sweeteners nor sugar-free products should be treated as unlimited foods.

Q. How should consumers compare natural sweeteners such as jaggery, dates and honey with sugar alcohols and other sugar substitutes?

Ishi Khosla: I generally prefer people to focus on natural food ingredients, including fruits and dry fruits, rather than routinely relying on highly formulated products.

Sugar alcohols are found in products such as some ice creams, candies, and chewing gums. They can cause gastrointestinal symptoms, including bloating, particularly when consumed in larger quantities.

Occasional consumption is different from making these products a regular part of your diet. I would be cautious about long-term, habitual use without understanding the ingredients and their effects.

Ultimately, portion control matters regardless of whether the sweet is made with traditional sugar, natural sweeteners or sugar substitutes.

Q. What would be your advice to families, especially those with children or people with diabetes, during the festive season?

Ishi Khosla: Choose your sweets carefully and pay attention to the ingredients. Fruit- and dry-fruit-based preparations can be one option, while sugar-free versions need to be assessed individually.

Do not assume that a sweet is healthy simply because it is made from fruit or labelled sugar-free. Its other ingredients matter, too.

Whether it is a traditional sweet or a sugar-free alternative, moderation is important. Enjoy the festival, but do not overdo it.

Q. Once the festivities are over, many people feel guilty about overindulging and want to detox. What should they do?

Ishi Khosla: Ideally, we should eat sensibly during the festivities so we don't feel the need to compensate afterward.

However, people do sometimes overindulge. In such cases, I believe fasting can play a role, depending on the individual and their goals. Some people explore intermittent fasting or other forms of dietary restriction.

I also believe fasting can be useful more generally. However, the approach needs to suit the individual.

Q. Are there particular foods people should eat after the festive season to get back to a healthier routine?

Ishi Khosla: Include a variety of fruits and vegetables. Citrus fruits, papaya, guava, and berries provide important nutrients. Vegetables and other fibre-rich foods can also help improve the quality of your diet.

Meal timing matters, too. Our eating patterns should broadly align with the body’s circadian rhythm, with more food consumed earlier in the day and less late at night.

Planning your meals and the hours you eat can help you build a more consistent routine.

Q. Are there simple ways to satisfy sweet cravings without relying on conventional mithai?

Ishi Khosla: Absolutely. You can make simple preparations at home using ingredients such as apples, cinnamon, a little jaggery, and other fruits.

Stewed apples, plums and other fruits can provide sweetness along with fibre and other nutrients. You can also use vegetables such as bottle gourd and carrots to make traditional-style desserts.

Fibre-rich foods can contribute to satiety and may help moderate the post-meal blood glucose response when eaten as part of a balanced meal.

You do not always need elaborate recipes. Sometimes, simple ingredients already available in your kitchen are enough to make something satisfying.

Q. Is there one final piece of advice you would like to share with families this Diwali?

Ishi Khosla: What you keep around you is often what you end up eating. So, be mindful of what you buy and keep at home.

If you regularly stock foods you are trying to limit, you are more likely to eat them. Sometimes, sweets arrive as gifts, and you may not have bought them yourself. In such cases, consider keeping them out of easy reach rather than making them readily available.

The larger message is to be mindful of your choices, enjoy festive foods in moderation, and focus on your overall eating habits rather than relying on a sugar-free label.