Looking for a healthier way to make Gulab Jamuns this Diwali? Know its average calories, nutrition facts

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Looking for a healthier way to make Gulab Jamuns this Diwali? Know its average calories, nutrition facts


Looking for a healthier way to make Gulab Jamuns this Diwali? Know its average calories, nutrition facts&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • Gulab jamun is one of India’s most popular desserts
  • Rose water is a main ingredient of gulab jamun as gulab translates to ‘rose’
  • Here is what you need to know about the healthiness and nutrition facts this Indian dessert

New Delhi: The festive season has begun, which means it is also a time to indulge in those amazing delicacies. For people working on weight management plans, it may dawn as a bummer because of the restricted calorie intake they might be practicing. Therefore, it makes it pertinent to be mindful about what one is eating. We all are familiar with the prevalence of gulab jamun in festivals. This popular dessert is available everywhere and is loved by everyone. Here is some information about its calorie count and nutrition facts.

Calorie count of gulab jamun

Assuming the gulab jamun is prepared using general ingredients like ghee, milk, all-purpose flour, sugar, rose water and oil, 100 g of gulab jamun will make up for approximately 300 calories. Its nutrition facts are as follows:












Nutrition Value
Fat 14.6 g
Trans fat 0.3 g
Saturated fat 3 g
Carbohydrates 40 g
Dietary fibre 0.1 g
Sugar 36 g
Protein 3.8 g
Cholesterol 11 mg
Potassium 176 mg
Sodium 88 mg

How can you burn 300 calories?

Shedding off the festival weight is bound to cross your mind. You can carry out these low-intensity exercises at home to burn 300 calories:

  • Cycling for 30 minutes.
  • Skip rope for 35 minutes.
  • Walking for 40 minutes.

How to make gulab jamun healthier

Commercially manufactured gulab jamun has added sugar and preservatives which can cause health issues. People with diabetes need to be excessively aware of the repercussions this sugary dessert can have on their blood sugar levels. However, preparing it at home and tweaking the cooking method and preparation can help alter the healthiness. Here is what you can do:

  • You can use whole wheat flour to make the drought instead of all-purpose flour (or maida). 
  • Frying the dough balls can add unnecessary oil content in the dish. To avoid this, you can either heat it in little oil or bake it.
  • The syrup (or chashani) has a lot of sugar in it. You can make it healthier by using honey instead of sugar to prepare it.
  • Furthermore, you can use healthy ingredients such as Greek yoghurt, non-fat milk and include chopped nuts and dry fruits to top the gulab jamun with.

Festivals are a time to celebrate. Being conscious of what you eat is justified. However, one must make sure that consciousness is not hampering happiness and satisfaction. Homemade desserts are healthier, and eating in moderation is always the right way to eat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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