India, 29 October 2024: Diwali, the vibrant festival of lights, brings loved ones together to celebrate with joy and delight. However, this festive time often leads to overindulgence in sugary treats, fried snacks, and carb-heavy foods. Being mindful of these indulgences is essential to avoid weight gain and blood sugar spikes, ensuring better health during the celebrations. Making smart food choices, such as incorporating nutritious options like almonds, is an effective way to enjoy the festivities without compromising on health. These powerhouse nuts are incredibly versatile—they can be enjoyed raw, roasted, or added to various dishes—making them the perfect choice for healthy snacking during the festive season.
Almonds are packed with 15 essential nutrients, including protein, calcium, zinc, dietary fiber, and magnesium, offering numerous health benefits that help promote overall well-being. Their high fiber and protein content help keep one fuller for longer, curbing the urge to overeat, making them an excellent choice as a part of a balanced and healthy diet. Being protein dense, almonds support muscle growth and maintenance. Additionally, consuming a handful of almonds can help regulate blood sugar levels by reducing the impact of carbohydrate foods that they are eaten with, which affects fasting insulin levels.
These nuts are also rich in vitamin E, a nutrient known for its anti-aging properties that promote skin health. In fact, traditional texts from Ayurveda, Siddha, and Unani highlight the role of almonds in enhancing skin glow, making them a perfect choice for festive celebrations. Additionally, almonds are heart-healthy and may lower total and LDL cholesterol levels when included in a healthy diet, reducing levels of heart-damaging inflammation.
Overall, whether enjoyed whole, sliced, or blended into dishes, almonds contribute to healthier festive gatherings while adding an exciting twist to traditional Diwali recipes.
Sheela Krishnaswamy, Nutrition and Wellness Consultant said, “Diwali is a time of joy and celebration, but it’s essential to balance cravings with mindful choices. Instead of sugary treats that can spike blood sugar levels, opt for healthier alternatives. Festive dishes can be made more nutritious by incorporating ingredients like almonds, replacing refined sugar with natural sweeteners like dates, and making simple swaps. A handful of almonds can also help reduce the blood sugar impact of carbohydrate foods that they are eaten with, positively influencing fasting insulin levels. By making small, smart choices, you can enjoy Diwali while prioritizing your well-being.”
Bollywood celebrity and actress Soha Ali Khan said, “Diwali is a time for celebrating the joy of togetherness with family and friends. While the festivities bring us closer, they can also be made healthier by opting for wholesome treats. That’s why I always make a conscious effort to replace high-sugar, carb-rich ingredients with healthy, and protein-packed options like almonds in all festive dishes. One of our family’s favourite Diwali treats is almond coconut burfee, which is not only easy to prepare but also delicious and nutritious. Rich in dietary fiber, almonds help keep us feeling full and satisfied for longer, curbing unnecessary snacking and supporting weight management. So, this Diwali, let’s celebrate the light of health and happiness with those we love.”
Ritika Samaddar, Regional Head – Dietetics, Max Healthcare, New Delhi said, “During the festive season, it’s easy to give in to craving and indulge in unhealthy foods, which can affect weight management. That’s why it’s important to make mindful choices and avoid foods that could derail your fitness goals. You can still enjoy treats by choosing ingredients like almonds, which enhance both nutrition and flavor, and are rich in nutrients like protein, vitamin E, magnesium, and phosphorus. The recently released Indian Council of Medical Research, National Institute of Nutrition (ICMR-NIN) Dietary Guidelines for Indians also recommend regular consumption of nuts like almonds as part of a balanced diet, both as a source of plant protein and a healthy snack. The guidelines also suggest swapping deep-fried snacks with nuts like almonds.”
Fitness Coach and Pilates master, Yasmin Karachiwala said, “While it’s wonderful to embrace the festive spirit, I highly recommend staying committed to some form of physical activity and opting for healthy foods to fuel your body during this time. A balance of festive cravings and mindful choices—such as regular exercise and nutritious food—will help you stay energized and feel your best throughout the festivities. Therefore, adding wholesome foods like a handful of almonds to your Diwali meals will not only enhance flavor but also provide a healthy boost. As someone who exercises regularly, I rely on almonds as my go-to snack to support post-workout muscle recovery and keep me energized throughout the day. It’s always a good idea to carry a small box of almonds to avoid consuming unnecessary empty calories during special occasions.”
Dr. Rohini Patil, MBBS & Nutritionist said, “Overeating during Diwali season can affect health. To truly make the most of the festive season, it’s important to be mindful of what we eat. I recommend replacing some of the unhealthy ingredients for healthier options, such as almonds. These nuts are delicious and packed with 15 essential nutrients, including protein, zinc, calcium, and fiber. Regular consumption of almonds may lower total and LDL cholesterol when included in a healthy diet, reducing levels of heart-damaging inflammation. This Diwali, let’s enjoy the festivities and indulge a little—just with a healthier twist of almonds!”
Shriya Saran, a South Indian actress said, “Diwali is one of my favorite times of the year as it brings my entire family together, and we love to celebrate by spending quality time with each other while enjoying special meals. I enjoy eating the various festive foods, whether sweet or savory, during this season, but as an actress, I also need to be careful about my eating choices. Therefore, I purposely include protein-rich foods like almonds in all the festive treats I make for my family and me. In fact, almonds are my go-to snack year-round, and I always carry them with me, especially during long shooting days. These nuts help keep my weight in check and curb hunger.”
Dr. Geetika Mittal, Skin Expert and Cosmetologist said, “Everyone wants to look their best during Diwali and dress well for the celebrations. While it’s tempting to eat delicious festive meals and snacks, mindless eating can lead to various health issues like weight gain, blood sugar spikes, and poor skin health. To keep your skin glowing and radiant for those festive gatherings, it’s essential to eat healthily and incorporate nutritious ingredients like almonds into your meals. Packed with vitamin E, healthy fats, and antioxidants, almonds can significantly boost skin health and help enhance your natural glow. In fact, regular consumption of almonds may improve skin texture and increase its resistance to UVB light. Additionally, I recommend using SPF to protect your skin and keep it glowing during Diwali celebrations.”
According to Ayurveda, almonds are excellent for skin health, and Dr. Madhumitha Krishnan, Ayurveda Expert, recommended incorporating almonds into festive meals to help you look and feel your best. She highlighted, “In Ayurvedic, Siddha, and Unani texts, almonds are recognised as beneficial for enhancing skin glow. Incorporating almonds into your festive meals and snacks is a simple yet effective way to support good skin health and overall well-being. These nuts are incredibly versatile, enjoyed in various forms—soaked, natural, or roasted—while retaining all their inherent properties. Additionally, Ayurveda suggests that almonds help provide moisture to body tissues, support the nervous system, enhance strength, improve skin colour, increase muscle mass, and expel excess kapha.”
Vani Bhojan, Popular South Indian actress said, “Growing up, Diwali was always a time for me to enjoy with my loved ones and indulge in festive foods without any guilt. However, being in the entertainment industry now, I’ve become more conscious of my food choices, even during festive occasions. That’s why I make it a point to include healthy, naturally nutritious options in my meals, like almonds. This helps me in enjoying festivities without worrying about weight gain or skin issues caused by sugary and fried snacks. One of my go-to Diwali dishes is Grilled Almond Burfee—it’s both nutritious and easy to prepare. I highly recommend replacing unhealthy fried and sugary options with baked and naturally sweetened items while also enhancing the nutritional value of dishes by incorporating ingredients like almonds.”
This Diwali, prioritize spending quality time with your loved ones while savoring delicious and nutritious meals, sweets, and snacks. By incorporating a handful of almonds into your celebrations, you can ensure a joyful festival that also supports your health.