‘What would happen to your body if you were to eat 1 kg kaju katli in one hour and in one sitting?’ ‘Why is it usually not possible to eat just one piece of kaju katli?’ – These aren’t random questions, but genuine queries that dieticians get from clients every Diwali season. You would even find these queries on a popular online platform as this is one of the most common dilemmas we face every time we sit with a box of kaju katli. The most loved and popular mithai may not be worse than other Indian sweets in terms of calorie count, but the problem is in the way it is consumed. Given its smooth, buttery texture and thin slices it is easier to gobble a few in one go without realising that you may have consumed calories equivalent to calories of one full meal or even more. For those who find it hard to limit the number of kaju katli they have during the festive season, know what dieticians and fitness experts say about kaju katli.
‘Four-five kaju katli can have around 500 calories’
Many people tend to overindulge in kaju katli thinking it is a “mithai made with dry fruits and is healthier than other fried mithais,” but that is not true as it is also loaded with sugar and ghee. Anjali Saxena, senior dietician, PSRI Hospital, New Delhi says, “A piece of kaju katli (with average weight of 20-25 gms) and can have 80-100 calories and those who like having five to six in one go can calculate that they can easily consume around 500 calories, which is not recommended as the sugar content is very high.”
“One must understand that it is a high calorie sweet which is made with white sugar so it doesn’t offer good nutrition value. How much and when it is eaten is also important. I always recommend that have it during the day when metabolism is fast and avoid it after supper,” adds Swatee Sandhan, senior dietician, Jupiter Hospital, Pune.
‘Controlling portion size is a must’
No matter how tough it sounds, the only way to enjoy kaju katli without guilt is having it in moderation. Dieticians say that they do not recommend anyone more than two pieces of kaju Katli in a day and even that should be balanced with food with more fibre and less carbs. “A serving of 1-2 pieces (about 20–30 grams) of kaju katli should be consumed each day. Reduce additional sugar and fat sources, concentrate on fiber-rich foods like fruits, vegetables and whole grains,” suggests Dr Garima, senior consultant- dietician and nutritionist, Marengo Asia Hospital, Gurgaon. Adds Manisha Choudhary, clinical dietician, Apollo Cradle and Children’s Hospital, Moti Nagar, “Kaju katli can be a part of a balanced diet for non-diabetics, but it's best to consume it in moderation. Aim for one to two pieces per day and be aware of your other sugar sources throughout the day. To help control portions, try eating kaju katli from a separate dish instead of directly from the box.”
One hour of running or any other form of cardio recommended after overindulging in kaju katli’
The amount of calories you consume from four-five pieces of kaju katli (around 500 calories) would need an additional workout – an hour of running or any other form of cardio- to burn. “The calorie count of kaju katli increases with the number of pieces consumed. Consuming three-four pieces can add approximately 300 calories, which is roughly equivalent to 1.5 to 2 hours of walking or 30 minutes of running,” says Manisha Choudhary. “We can jog, cycle or walk briskly for 10 to 15 minutes for moderate activity. If you prefer high-intensity workouts, burpees or jumping jacks can help make up for it, do it for 5 to 7 minutes,” adds Dr Garima.
Health experts suggest that diabetics should be extremely careful when it comes to indulging in kaju katli and other sweets during the festive season. Says Dr Sandeep Kharb, senior consultant – endocrinologist, Asian Hospital, Faridabad, “A box of sweets is undoubtedly appealing. While, in controlled diabetes, this may not be a concern, but in uncontrolled diabetes, even a small amount can severely alter sugar balance and produce sugar spikes. The most effective way to avoid this is to manage your portion sizes. A bite-sized piece is enough. Instead of traditional Diwali sweets, try to include fruits and nuts, date and nut laddoo and baked snacks instead of deep fried ones. Choose your portion size wisely. Choose nuts such as almonds, walnuts and cashews over high-calorie items like deep-fried samosas. Do not skip exercise, and remember to check your blood sugar levels on a regular basis.”
Mithais with high calories:
*Khoya barfi
*Kaju katli
*Gulab Jamun
*Jalebi
*Imarti
Replacements:
*Dry fruit and date laddoo
*Baked soan papdi
*Homemade kheer or payasam
*Sandesh
*Rasgulla
*Coconut barfi
(PS: Portion size is the key, experts suggest that any mithai should be had in moderation even if it is prepared with jaggery, honey)
Comentarios