How to have payasam and not get derailed from your fitness goal: Doctor's tips

For any Malayali, Onam is simply incomplete without a generous serving of payasam. Festivals are those rare, cherished occasions that bring families together to feast, celebrate, and create sweet memories. But while dessert is undoubtedly the highlight of the grand Onam sadya, it is worth asking: how do we enjoy it responsibly during festivals? Dr Manju P George, Chief Dietitian of VPS Lakeshore Hospital, Kochi, explains. 

Wholesome ingredients, mindful eating
Developing portion control and self-restraint is the first step toward maintaining your well-being during the festive season. Enjoying traditional sweets does not have to mean compromising your health. By prioritising wholesome ingredients and mindful eating habits, you can make your celebrations both delicious and nourishing.

Making a healthier dessert does not mean packing it with excessive refined sugar. Instead, it is about choosing quality ingredients. Swapping white sugar for nutrient-dense jaggery is an excellent way to elevate the nutritional profile of your payasam. Jaggery is packed with iron and digests more slowly than refined sugar. Furthermore, slightly reducing the dish's overall sweetness won't diminish the festive spirit of Onam; instead, it lets the authentic flavours of coconut milk, cardamom, and lentils shine through.

Choose one and savour it
From classic rice payasam and lentil-based parippu pradhaman to wheat, oats, and banana payasam, the options are endless. While it is tempting to sample them all, the healthiest approach is to choose one variety you love most and stick to a single serving. Treating yourself to one perfect bowl of payasam is infinitely more satisfying than overindulging in multiple varieties, which can leave you feeling bloated and lethargic.

Timing is everything
If you want to optimise your digestion, timing your dessert is key. Downing a rich, creamy payasam immediately after a heavy, multi-course vegetarian sadya can overload your digestive system. For those who are health-conscious, a smarter approach is to wait for at least an hour after your main meal before serving the dessert. This simple pause gives your stomach time to process the main meal, prevents sudden blood sugar spikes, and allows you to truly enjoy the rich flavours of your favourite festive sweet.