Sugar Free Sweets for Diabetics: 10 Indian Mithai

Mithai is an integral part of Diwali celebrations! However, it can be confusing to know what to eat if you’ve been diagnosed with diabetes.

Can I eat some mithai without affecting my blood sugar levels? Are sugar-free sweets really a better option for diabetics? Can we make Indian sweets healthier by swapping out the sugar for jaggery, honey and dates?

It’s important to remember that the term ‘sugar-free’ does not mean ‘carb-free ’.

Even if there is no added sugar, many sweets will contain some carbs from ingredients such as milk, khoya, paneer, flour, nuts and dried fruits. Some will also contain sweeteners or fillers.

However, it is possible to enjoy some of your favourite Diwali treats!

By eating in moderation, knowing how many carbs are in each sweet and getting advice from your healthcare professional, you can add some sweets to your diabetic meal plan.

In this blog, we’ll look at 10 sugar-free Indian sweets for diabetics, how many carbs they contain, what sweeteners they’re using, and how you can enjoy mithai this Diwali.

Key Takeaways

Those with diabetes can enjoy an occasional sweet. However, it’s important to eat in moderation, know how many carbs you’re eating, and get advice from your healthcare professional.
Sugar-free does not mean carb-free. Many sweets will still contain carbs from milk, khoya, flour, fruits, and dates.
Natural sweeteners are not always a better option. Jaggery, honey, and date syrup all contain sugars that can affect your blood sugar.
Check what sweetener is used. Stevia and Sucralose generally won’t affect your blood sugar much. However, look out for ingredients like maltitol, maltodextrin and dextrose.
Eat in moderation. Have one small piece with a balanced meal, not on an empty stomach.
Do not skip any meals, alter medications or insulin just to fit in some festive treats.

Can People With Diabetes Eat Sweets?

Yes, in moderation. It’s important to know what you’re eating and how much you’re putting in.

Diabetes is a huge public health issue in India. In 2023, it was estimated that there were 101 million people living with diabetes and 136 million people with pre-diabetes.

During festival times such as Diwali, managing blood sugar levels can be harder as people tend to eat outside of their usual meal times.

However, the biggest misconception is that by removing regular sugar, you can eat as much as you want.

Even a small piece of mithai that uses milk solids, cashews or dates will still contain some carbs.

A small portion of a sweet using the correct sugar substitute may be easier to fit into a planned meal. However, it depends on what is in the sweet, how much you’re eating and how your body reacts.

If you take insulin or medications such as sulphonylureas, try not to skip any meals or alter how much you’re taking. Speak to your doctor or diabetes educator about how to plan your festive meals.

10 Sugar Free Indian Sweets for Diabetics

Looking for some diabetic friendly homemade Indian sweets?

There are a number of options using different sweeteners or less natural sweet ingredients. Some will be lower in carbs whilst others will need to be eaten in moderation.

The following values are based on what would be found in a recipe.

1. Kaju Katli (Low-Sugar)

Kaju katli is one of the most popular Diwali sweets. Traditionally, it uses cashews and sugar syrup. However, you can make a low-sugar version using a mix of stevia and erythritol.

The cashews will add some fat and protein, and there will be less added sugar.

Estimated nutrition per piece:

Calories: 51 kcal
Carbohydrates: 2.5 g
Sweetener: Stevia–erythritol blend

Why consider it? This is a great option as it is a low-sugar version. However, it will still contain some calories from the cashews.

Try our low-sugar kaju katli recipe.

2. Kalakand

Kalakand is an Indian soft dairy sweet made from paneer and milk.

You can make a healthy version of this at home by adding a little date syrup to the whole recipe.

Estimated nutrition per piece:

Calories: 90 kcal
Carbohydrates: 2.5 g
Sweetener: Approximately 2 teaspoons of date syrup for the entire batch

Why consider it? It has protein from paneer and milk. A low-carb option with not a lot of carbs per piece.

This isn’t a no-sugar version. Whilst date syrup is still a type of sugar, it is a low-sugar recipe.

Recipe: Kalakand recipe

3. Coconut Laddoo

Laddoos are easy to make at home with just a few ingredients.

Make a low-carb version with unsweetened desiccated coconut, almond flour, coconut milk, and erythritol.

Estimated nutrition per laddoo:

Calories: 85 kcal
Carbohydrates: 2.4 g
Sweetener: Erythritol

Why consider it? This recipe has a low amount of carbs per piece.

It does contain some saturated fats from the coconut and coconut oil, so it is better to enjoy it occasionally and in moderation.

Recipe below.

4. Makhana Kheer

Kheer is a comforting Indian dessert. This can be useful to make if you would like to have a sweet made from milk and fox nuts.

If you swap the added sugar for stevia, then you can still get the taste of a kheer but with less sugar.

Estimated nutrition per bowl:

Calories: 140 kcal
Carbohydrates: 11.9 g
Sweetener: Stevia

Why consider it? This can be made without any added sugars. However, milk will contain lactose, which is a natural carb.

Count how many carbs there are in your serving.

Recipe: Makhana kheer recipe

5. Gajar Ka Halwa

Gajar ka halwa is a favourite winter and festive dessert made with carrots, milk, and nuts.

A modified version can use stevia instead of added sugar.

Estimated nutrition per small katori:

Calories: 130 kcal
Carbohydrates: 13.2 g
Sweetener: Stevia

Why consider it? Carrots and milk provide nutrients, but they also contain naturally occurring carbohydrates.

Even without added sugar, gajar ka halwa should be included in your carbohydrate allowance rather than treated as a free food.

Explore Fitelo’s Gajar ka halwa recipe.

6. Makhana Phirni

Phirni is a type of creamy Indian dessert. It is usually made using milk and a starchy thickener.

Makhana and apple are used to provide some texture and sweetness.

Estimated nutrition per small katori:

Calories: 105 kcal
Carbohydrates: 14.3 g
Sweetener: Apple

Why consider it? Apple is a natural sweetener, meaning you’re less likely to be adding more sugar.

Cons: Despite being a natural sweetener, fruit and milk will still be providing some carbs. If you have diabetes, then you should be mindful of this.

Check out Fitelo’s recipe for Phirni.

7. Cham Cham

Cham cham is a traditional Bengali sweet made using chenna (fresh cheese made from curdled milk).

Traditionally, this is a sweet soaked in sugary syrup. However, we are using a modified recipe, meaning we can swap the sugar for stevia.

Sweetener: Stevia

Pros: Chenna will provide some protein. We can also swap out the sugary syrup to help reduce added sugar.

Cons: The nutritional value will depend on how large the sweet is, what is inside and how much milk solids are used.

The carbs depend on the size and filling, so we haven’t given a figure. Don’t assume it is low in carbs.

Check out Fitelo’s Cham cham recipe.

8. Sugar-Free Rasgulla

Another popular chenna sweet. Traditionally, they are cooked in sugary syrup. However, we have a sugar-free version which uses a sugar-free sweetener like stevia.

Sweetener: Stevia

Why consider it? Using a sugar-free sweetener will greatly reduce the amount of added sugar.

Portion size still matters. If you buy it ready-made, check the label.

Watch Dietitian Mac Singh’s sugar-free rasgulla recipe.

9. Til Ke Laddu

Traditionally, til ke laddu are made using sesame seeds and a sweet binder.

We have used dates alongside the sesame seeds and nuts.

Estimated nutrition per small laddu:

Calories: 80 kcal
Carbohydrates: 5.6 g
Sweetener: Dates

Why consider it? Sesame seeds and nuts will provide some fats and other nutrients. Dates will provide some sweetness.

Dates are naturally high in sugars. This laddu is not actually sugar-free. Enjoy this occasionally in a small portion.

Check out Fitelo’s Til ke laddu recipe.

10. Dry Fruit Laddu

Dry fruit laddoos are often marketed as a healthy sweet as they contain nuts, seeds, and dates.

However, despite containing some useful nutrients, the laddu can still be quite high in calories and natural sugars.

Estimated nutrition per small laddu:

Calories: 100 kcal
Carbohydrates: 7.1 g
Sweetener: Dates

Why consider it? Nuts and seeds will provide some fats, protein, and fibre. However, dates will increase the carb content.

If you have a small portion of dry fruit laddu, this can be included in an occasional festive meal. Just be mindful of the carb content.

Check out the Dry fruit laddu recipe.

Recipe: Low-Carb Coconut Laddoo

Looking to make some sugar-free mithai? This easy recipe uses erythritol instead of sugar.

Preparation yield: Approximately 10 small laddoos

Ingredients

1 cup unsweetened desiccated coconut (approximately 80 g)
2 tablespoons almond flour
¼ cup unsweetened coconut milk
2 tablespoons erythritol or a stevia–erythritol blend
¼ teaspoon cardamom powder (optional)
1 tablespoon coconut oil
A pinch of salt

Method

Heat the coconut oil in a pan over medium heat
Add in the almond flour and cook for around a minute.
Add in the desiccated coconut, coconut milk, sweetener, cardamom powder, and salt.
Cook for 3-4 minutes whilst stirring constantly. It should start to thicken.
Remove from the heat and leave to cool down.
Split the mixture into ten equal portions and roll into small laddoos.
Once cooled completely, you can serve!

Estimated nutrition per laddoo: Each laddoo provides around 85 calories and 2.4g carbs.

Tip: Try using unsweetened coconut. Check what sweetener blend you’re using, as some can have carbs as a filler.

Carbohydrate per Piece at a Glance

When looking at low-carbohydrate sweets for diabetics, it can help to know how many carbs there are per portion. Here’s a quick overview of 8 of the sweets above.

Sweet	Serving Size	Calories	Carbohydrates	Sweetened With
Kaju Katli (Low-Sugar)	1 piece	51 kcal	2.5 g	Stevia–erythritol
Kalakand	1 piece	90 kcal	2.5 g	Date syrup
Coconut Laddoo	1 small laddoo	85 kcal	2.4 g	Erythritol
Makhana Kheer	1 bowl	140 kcal	11.9 g	Stevia
Gajar Ka Halwa	1 small katori	130 kcal	13.2 g	Stevia
Makhana Phirni	1 small katori	105 kcal	14.3 g	Apple
Til Ke Laddu	1 small laddu	80 kcal	5.6 g	Dates
Dry Fruit Laddu	1 small laddu	100 kcal	7.1 g	Dates

These are estimates based on the recipes. Values will vary based on ingredients, portion sizes, and preparation. Cham cham and sugar-free rasgulla aren’t included, as their values depend on the size and filling.

A piece of kaju katli bought from the shops (using sugar) could be around 65 calories and 5- 6 g of sugar, depending on the size and recipe.

Keep in mind these total carbs include natural sugars from the milk, fruits, dates, and other carbs.

Which Sweeteners Are Safe for Diabetics?

Choosing the correct sweetener to use when making sugar-free Indian sweets is key.

There are various sweeteners available that can impact blood sugar levels, sweetness, how they perform when cooking, and their calories.

Here’s an overview of the most common sweeteners:

Sweetener	Effect on Blood Sugar	What You Should Know
Stevia (steviol glycosides)	Little to no direct effect	Plant-derived and generally heat-stable. Check the ingredients in stevia blends.
Sucralose	Little to no direct effect	Commonly used in reduced-sugar foods. Suitable formulations can be used in cooking.
Erythritol	Minimal direct effect	A sugar alcohol with very few calories. Large amounts may cause digestive discomfort.
Aspartame	Little to no direct effect	Not ideal for prolonged heating. People with phenylketonuria (PKU) must avoid it.
Maltitol and sorbitol	Can affect blood sugar	Sugar alcohols used in some sugar-free sweets. They may also cause bloating or loose stools.
Maltodextrin and dextrose	Can raise blood sugar	Sometimes used as fillers or bulking ingredients in sweetener products.
Jaggery, honey, date syrup and coconut sugar	Raise blood sugar	These are sources of sugar, even when marketed as natural alternatives.

Are Artificial Sweeteners Safe?

Certain sweeteners are allowed to be used in foods by food authorities.

In India, the FSSAI regulates the use of approved sweeteners such as Steviol Glycosides, Sucralose, Aspartame, Acesulfame-K and Saccharin.

However, this doesn’t mean that the food is safe to eat in large quantities.

The WHO guidance (2023) also recommends that you shouldn’t rely on non-sugar sweeteners to help you lose weight in the long term.

The main aim for diabetics would be to control the total amount of carbs they are eating and improve the quality of their diet.

Check out Fitelo’s guide to Artificial sweeteners.

Buying Sugar-Free Mithai? Read the Label

If you are buying sugar-free mithai, look at:

1. How much Carbohydrate is there?

Ensure you know how much total carb is in each 100g of product and per serving if available. It may not have added sugar but may still contain carbs from khoya, milk solids, flour and other ingredients.

2. What sweetener is used?

Check whether it contains any form of sweetener such as stevia, sucralose, erythritol, maltitol etc. Be aware of maltodextrin and dextrose.

3. How many calories and fat?

Products can still contain high calorie amounts. Many manufacturers will use extra nuts, ghee, khoya or other ingredients to enhance the texture and taste of their sugar-free sweets. Look at the nutritional information.

4. Any warnings?

Packs with artificial sweeteners must say so, and those with sugar alcohols may warn of a laxative effect.

5. Check Freshness and Hygiene

Purchase from a reliable store and check the packaging. Ensure there is a best-before date. Milk-based sweets should be fresh.

What about sugar-free gulab jamun and jalebi?

These may still contain refined flour, khoya, and high amounts of fat due to frying. They may not be the best choice.

6 Tips for Enjoying Sweets With Diabetes This Diwali

You don’t need to avoid all traditional foods when managing diabetes. Try these 6 tips to ensure you are making informed choices.

1. Have just 1 small piece

Have just 1 small piece of mithai. If possible, have it as part of a balanced meal with protein and fibre.

2. Count the Carbohydrates

If you are counting your carbs throughout the day, ensure you include the amount of carbohydrates in the sweet. Your dietitian can help you plan the rest of your meal accordingly.

3. Check your blood glucose levels

If your healthcare professional advises you to check your blood glucose levels after eating, do so. Some people may be advised to check around 1-2 hours after eating.

4. Don’t miss meals

Don’t miss breakfast/lunch to have room for sweets. Continue to take your medication for diabetes as prescribed. Don’t change the dose.

5. Be active

Many people find a light walk for 10-15 mins after eating helps with managing glucose levels. Find something suitable for your health.

6. Eat fruit

Fresh fruit can be included in a balanced meal plan for diabetes. Save richer mithai for special occasions. Check out our guides on fruits for diabetics and dry fruits for diabetics.

For additional meal-planning ideas, read Fitelo’s 1800-calorie diabetic meal plan and Indian diet plan for prediabetes.

You can also explore more healthy Diwali sweets for festive recipe inspiration.

Planning the whole festival? Read our Diwali tips for diabetics.

Need a Diabetes-Friendly Plan?

Enjoying Diwali with diabetes becomes easier when your food choices are planned around your individual needs.

Fitelo’s nutritionists help create personalised meal plans that consider your blood sugar goals, medicines, food preferences, and family traditions, including festive occasions.

Book a Free Consultation

Frequently Asked Questions

Can A Diabetic Person Eat Sugar-Free Sweets?

Yes, but only in small quantities. Sugar-free sweets made with stevia or sucralose will not cause a large rise in blood sugar levels. However, they will still have some carbohydrate and fat from the milk, khoya, nuts, or flour. Have just one small piece with a meal and count it towards your carbohydrate intake.

What Are Good Sweets For Diabetics?

Sweets made of paneer, chenna, milk and nuts with a sugar substitute are a good option. For example: kalakand, sugar-free rasgulla, cham cham, makhana kheer, and low-sugar kaju katli. Fresh fruits such as guava, apple or berries are a healthy sweet option. Avoid fried or syrupy sweets, even sugar-free ones.

Which Sweet Has No Sugar?

No traditional mithai is naturally sugar-free. Sweets labelled ‘sugar-free’ use sweeteners instead of sugar, but the milk, fruit and dates in them still contain natural sugars. Always check the label to see how much carbohydrate they have.

Do Sugar-Free Sweets Raise Blood Sugar?

Yes, they can. Whilst the sweeteners (stevia, sucralose) won’t cause a large increase in blood sugar, the milk, khoya, flour, dates and fruit will. Some ‘sugar-free’ sweets also contain maltitol, maltodextrin or dextrose, which raise blood sugar. If your doctor has asked you to, check your sugar levels 1-2 hours after eating.

Is Jaggery Safe For Diabetics?

No more than sugar. Jaggery is mainly sucrose, so it will cause a similar increase in blood sugar. It also contains a small amount of iron and minerals, which won’t make a difference. Sweets made with jaggery are not sugar-free or diabetic-friendly.

Is Honey Okay For Diabetics?

No, it is not a safe alternative. Honey is a free sugar that will raise your blood sugar. Although it has a slightly lower glycemic index, it doesn’t make much of a difference. If you want to use it, use a tiny amount and count it as sugar.

Which Sweetener Is Best For Diabetics?

The best and easiest options for Indian sweets are stevia and sucralose. They won’t raise your blood sugar and can be cooked with. Erythritol can be used in laddus and barfis. Aspartame isn’t suitable as it loses sweetness when cooked. If you are pregnant or have kidney disease, ask your doctor.

How Is Sugar-Free Mithai Made?

It is made in the same way as normal mithai, but the sugar is replaced with a sweetener such as stevia, sucralose, or a sugar alcohol like maltitol. As sweeteners don’t give the same bulk as sugar, makers often add milk solids, nuts, or bulking agents, which add extra calories.

Can Diabetics Eat Sugar-Free Sweets Every Day?

It is best not to. They will still add extra calories and carbohydrates. If you are having a sweet every day, it can make it harder to manage your weight and blood sugar. Try to save them for festivals and special occasions, and choose fruit instead.

Sources

Anjana RM, et al. Metabolic non-communicable disease health report of India: the ICMR-INDIAB national cross-sectional study (ICMR-INDIAB-17). The Lancet Diabetes & Endocrinology. 2023;11(7):474–489. Read the study
Food Safety and Standards Authority of India (FSSAI). Food Safety and Standards (Food Products Standards and Food Additives) Regulations. FSSAI official website
World Health Organization. Use of non-sugar sweeteners: WHO guideline. 2023. Read the guideline
World Health Organization. Guideline: Sugars intake for adults and children. 2015. Read the guideline
American Diabetes Association. Standards of Care in Diabetes-2026. Nutrition therapy and non-nutritive sweetener guidance. Diabetes Care
United States Department of Agriculture. FoodData Central, SR Legacy. Ingredient nutrition reference data. USDA FoodData Central

Disclaimer

This article is for information only and is not a substitute for medical advice. People with diabetes should follow the advice of their doctor or diabetes educator about diet, sweeteners, blood sugar checks and medicines, especially if they are pregnant, have kidney disease or take insulin.