5 Indian Sweets That Are Surprisingly Healthy

Manika | Jul 04, 2025, 20:00 IST

( Image credit : Pixabay, Timeslife )

Growing up in Jaipur, my relationship with sweets was deeply emotional. Whether it was besan laddoos during Diwali, gond ke ladoo in winter, or kheer on birthdays—desserts weren’t just about sugar. They were about memory. Warmth. Family. Celebration. But somewhere along the way, we were told sweets = unhealthy. “Too much sugar.”, “Too much fat.”, “Too many calories.” And yet, Ayurveda—and grandma—would both strongly disagree. Because when made the traditional way with ghee, jaggery, nuts, and healing spices, many Indian sweets are not just indulgent—they’re actually nourishing. So here’s a guilt-free, sweet-toothed deep dive into 5 Indian sweets that are surprisingly healthy, when eaten mindfully.

1. Gond Ke Ladoo – Winter’s Healing Ball

What It Is:

Made with edible gum (gond), wheat flour, ghee, dry fruits, and spices, these are a winter essential across North India.

Why It’s Healthy:

Gond is known to strengthen bones and joints.
Packed with iron and healthy fats from ghee and dry fruits.
Keeps the body warm in cold climates and boosts stamina.

Did You Know?

Ayurveda recommends gond ladoos for postpartum recovery and people with joint pain.

Best Time to Eat: One in the morning during winter with warm milk.

2. Til Ke Ladoo/Til ki Chikki – Sesame’s Tiny Powerhouse

What It Is:

A mix of sesame seeds (til) and jaggery (gur), this sweet is a Makar Sankranti must-have.

Why It’s Healthy:

Rich in calcium, magnesium, and healthy fats.
Jaggery helps cleanse the liver and improves digestion.
Great for skin, hair, and hormonal balance.

Did You Know?

Sesame seeds are considered sattvic in Ayurveda meaning they bring peace and nourishment to the body and mind.

Best Time to Eat: During winter mornings or post-meal as a digestive treat.

3. Kheer – When Rice, Milk & Cardamom Become Comfort Food

What It Is:

A creamy pudding made with milk, rice (or millets), cardamom and a bit of sugar or jaggery.

Why It’s Healthy:

Milk is a natural source of protein, calcium, and B vitamins.
Cardamom aids digestion and reduces bloating.
When sweetened with jaggery or dates, it becomes even healthier.

Did You Know?

In temples, kheer is often offered as prasadam, because it’s not just delicious, it’s energetically cooling and grounding.

Make It Healthier: Use low-GI sweeteners like coconut sugar or dates, and switch to brown rice or millets.

4. Besan Ladoo – Protein Meets Pleasure

What It Is:

Made with gram flour (besan), ghee, and jaggery, this is one of India’s most beloved sweets.

Why It’s Healthy:

Besan is high in protein and fiber.
Ghee boosts gut health and immunity.
Jaggery helps detox the body and balances Vata dosha.

Did You Know?

Many bodybuilders in rural India use besan ladoos as a pre-workout snack.

Best Time to Eat: Mid-morning or as an energy-boosting 4 PM snack.

5. Lauki Halwa – Yes, That’s Bottle Gourd in Your Dessert

What It Is:

A soft halwa made with grated bottle gourd, milk, and minimal ghee and sugar.

Why It’s Healthy:

Bottle gourd is 90% water, rich in fiber, and great for digestion.
Very low in calories but rich in potassium and vitamin C.
A natural coolant for the body.

Did You Know?

In Ayurvedic diets, lauki is often prescribed for high blood pressure and liver health. Add a bit of cardamom and dry fruits, and it becomes halwa magic.

Best Time to Eat: Summer evenings or post-meal for a light dessert.

How to Make Any Sweet Healthier—The Indian Way

Here’s how you can tweak traditional recipes without losing their soul:

Replace refined sugar with jaggery, dates, or coconut sugar.
Use ghee moderately, it’s better than processed oils.
Add dry fruits, nuts, and seeds to boost protein and omega-3s.
Avoid synthetic colors and flavorings.
Practice mitahara; eat small portions with gratitude.

The Bigger Truth: It’s Not the Sweet, It’s How You Eat It

The real problem isn’t the besan ladoo or kheer—it’s:

Late-night bingeing
Store-bought sweets with preservatives
Overeating mindlessly while stressed

Ayurveda teaches us that food is medicine when eaten with intention and moderation.

And the Bhagavad Gita echoes:

So yes, you can eat sweets. Just know your sankalp (intent), your limit, and your body’s response.

Let Sweets Be Sacred Again

The next time someone tells you sweets are “bad,” tell them this:

Sweets made with love, seasonal ingredients, and traditional wisdom nourish more than just the body, they comfort the soul.

Because in India, a ladoo is never just a ladoo.
It’s a hug. A memory. A blessing.
And yes, when made right, it’s healthy too.

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Manika