How to Enjoy Wedding Sweets Without the Sugar Crash

Indian weddings and festivities are synonymous with food, and no celebration is complete without the endless spread of sweets. From haldi and mehendi functions to receptions, laddoos, barfis, gulab jamuns, and dry-fruit treats tempt every guest. While these treats are integral to the festivities, overindulging or indulging without proper planning can lead to sudden sugar spikes, fatigue, and even skin flare-ups that can leave you feeling drained

Dietitian Vinoshini Rengaraj shares her expert advice on enjoying the celebrations without feeling the crash, because the only thing you should be dizzy from is the sangeet choreography.

“It’s not about avoiding sweets altogether but enjoying them wisely. With a few mindful strategies, you can relish your favourite treats without the energy slump,” says  Vinoshini Rengaraj. 

Many guests make the mistake of skipping meals to “save room” for dessert or sampling every option at once, while hidden sugars in savoury dishes like paneer gravies or chaat often go unnoticed. The key, Rengaraj explains, is pacing, balance, and preparation.

How to Avoid the Sugar Crash at Weddings

Plan your meals

"One of the biggest mistakes is skipping meals in anticipation of indulging later… Another common error is tasting everything all at once, especially during events like haldi, mehendi, or food tastings, without pacing or planning," says Vinoshini Rengaraj.

A balanced breakfast or lunch is essential before a day of sweet indulgence. Think of it like prepping your skin for makeup, and the right base makes everything sit perfectly. Likewise, have small portions, savour intentionally, and let each sweet be relished rather than a guilty pleasure.

Be mindful of hidden sugars

"People forget that many 'savoury' items at Indian weddings (like chaat or even paneer gravies) are hidden sources of sugar, too," Rengaraj points out.

From honeyed gravies to sweet chutneys, even “savoury” dishes can spike blood sugar. Knowing what’s on your plate ensures you stay energised from haldi to reception without the dreaded mid-event slump.

Smart sweet swaps and portion tricks

"Stick to the 3-bite rule: Take a few intentional bites of your favourite laddoo or barfi, which is enough to enjoy without going overboard," she suggests.

Opt for homemade or dry-fruit-based treats like kaju katli, besan laddoo, or anjeer barfi—they’re nutrient-dense and less processed. “Pair sweets with protein or healthy fats such as Greek yoghurt, nuts, paneer, or boiled eggs, to slow glucose absorption and keep you full longer.”

Habits to keep energy and glow

"Protein and fibre pairing is your best friend. Having something like a chickpea salad, a moong dal chilla, or a handful of almonds before a sweet can reduce its glycaemic impact," she says.

Other smart habits include is staying hydrated with infused water instead of sugary mocktails, taking a 10-minute walk after meals to stabilise blood sugar and starting your day with protein, fibre, and healthy fats to regulate cravings all day.

Your body already knows how to detox

Many wellness trends push juice cleanses or “detox” drinks after indulgence, but as Vinoshini Rengaraj points out, "Bust the idea of a 'sugar detox juice cleanse' right away. The body already has a built-in detox system, such as your liver, kidneys, and gut, that works efficiently if you support it. You don’t need fancy juices or fasts."

Instead of fancy detoxes, focus on balanced meals, hydration, and sleep. One day of indulgence won’t harm you; the real risk comes from guilt-driven restriction that can trigger binge-restrict cycles.

Bridal glow tips 

Beyond breakfast, she emphasises sticking to a 3-meal, 1-snack rhythm and prioritising skin-loving nutrients.

"My personal tips for brides to look and feel their best despite the sugar rush would include front-loading your day with nourishment: A protein-rich breakfast (like eggs with veggies or a smoothie with protein powder, seeds, and berries) can help buffer sugar highs later," she advises.