Healthy Eating on Chanukah: Smart Oil Choices, Low-Carb Latkes, and Tips for a Lighter Holiday

How can you set aside the calories and carbs and still enjoy a healthy, delicious meal that impresses everyone? Dietitian Adina Becher offers several helpful recommendations.

Olive Oil vs. Regular Cooking Oil

We traditionally eat foods fried in oil on Chanukah, but it’s important to choose the right kind of oil. Regular cooking oils are usually refined and contain high amounts of omega-6 polyunsaturated fats, which oxidize easily and are associated with inflammation, oxidative stress, and insulin resistance. These include soybean, corn, canola, sunflower, safflower, and sesame oils.

The refining process uses hexane, a substance derived from benzene (petroleum), commonly used in the industry to separate oil from other components. Studies suggest a connection between hexane exposure and gastrointestinal diseases and even certain cancers.

Instead, use unrefined, cold-pressed oils that preserve their nutritional value. Fry with extra-virgin olive oil or avocado oil, both rich in antioxidants that support health. The USDA even added olive oil to its recommendations for deep frying. Research shows olive oil retains antioxidants and vitamins even after frying.

Baking vs. Frying

Yes, Chanukah celebrates the miracle of the oil — but that doesn’t mean every food must be fried.

Frying absorbs a lot of oil, meaning that foods like sufganiyot, sfenj, and latkes pack extra calories beyond their already high carb content.

Baking allows you to:

• Lightly spray oil for a “fried” effect

• Or skip the oil entirely

…while still achieving delicious results. Try it — you’ll be surprised.

Zucchini Instead of Potatoes

Zucchini is a wonderful vegetable that deserves more attention. It’s great for cooking, baking, and making latkes.

Zucchini benefits:

• Low in calories

• Rich in fiber

• High in magnesium, potassium, and folate

• Contains antioxidants such as lutein, which supports heart health and protects the eyes

• Very low in carbs — ideal for diabetics

You can grate zucchini with herbs, leek, onion, beet, or celery to create a beautiful vegetable latke mix. Add eggs and cheeses for protein and calcium.

Compare to potatoes:

• Potatoes have 5× the calories

• 9× more carbohydrates

• Typically raise blood sugar for diabetics

Potatoes do contain twice the potassium (when cooked with peel), and frying in olive oil slows sugar absorption — but zucchini is still the significantly healthier option.

Choose Latkes Over Sufganiyot

If you want to avoid empty calories and sugars, keep the sufganiyot out of reach. Even if they look beautiful, they contribute nothing nutritionally — just empty carbs soaked in refined oil and packed with sugar (the flour breaks down into sugar already in the mouth).

Latkes, even when fried, are:

• Packed with vegetables

• Rich in fiber

• Provide vitamins, minerals, and antioxidants

And most importantly — you control the oil quality.

Turn Your Latkes Into a Complete Meal

Whether baked or fried, latkes can easily become the centerpiece of a wholesome meal. Pair them with:

• A low-fat yogurt tzatziki dip

• A fresh lettuce salad with walnuts and Bulgarian cheese

• Oven-roasted vegetable antipasti

• Avocado salad (low in carbs, high in healthy fats and satiety) Season with chopped tomatoes, herbs, and lemon for a delicious and nutritious addition.

Don’t Forget to Move

Physical activity won’t literally “burn off a sufganiya,” but maintaining regular exercise increases mindful eating and supports:

• Blood sugar balance

• Physical, emotional, and mental health

• Healthy blood flow

• Stable blood pressure

If you’re planning a festive meal, schedule a workout too — it boosts motivation and reinforces healthy habits.

Chanukah is a magical holiday full of light, family, and friends.
Maintain a healthy routine so you can enjoy both wellness and wonderful food. With thoughtful planning and a creative menu, you can celebrate with the perfect combination of flavor and balance.