A Healthier Purim: Sweet Joy Without the Sugar Overload

Purim is on its way, and as the month of Adar begins, so does the joyful energy that fills Jewish homes. But along with the happiness, something else increases too, sugar. And this year, while the joy may feel more subdued for some, the sweet treats remain in full force.

As more families face health concerns like Type 2 diabetes, especially among children and teens, along with obesity and related complications, it may be time to gently rethink how we celebrate this beautiful holiday. How can we keep the Purim spirit alive while caring for our well-being?

Purim is more than costumes and noise-makers, it's also a challenge for the pancreas. Right after we finally say goodbye to the sufganiyot of Chanukah, the Hamantaschen arrive. In many communities, synagogue Megillah readings come with tables full of candies and sweets. Purim parties overflow with snacks and sugary drinks. There's the mitzvah of drinking wine with joy, and of course, the highlight: Mishloach Manot, the traditional gift baskets we give to friends and neighbors to increase love and unity. Giving to those in need (matanot la’evyonim) is also a powerful mitzvah. But in our desire to spread joy, we sometimes include treats that may offer momentary happiness at the cost of long-term health.

These baskets often include processed snacks, baked goods, and candies. Along with sugar, they’re loaded with corn syrup, artificial colorings, preservatives, and other additives the body doesn’t need and in many cases, can be harmed by.

Dr. Michal Gilon-Keren, a clinical dietitian at the Nutrition Unit of Schneider Children’s Medical Center in Israel, explains that ultra-processed foods like many of those found in Mishloach Manot are made to be eye-catching and flavorful, but are low in nutrients and high in added fats, sugars, and salt. Even when a candy or snack doesn’t have a red warning label, that doesn’t mean it’s healthy, it's just “less bad,” as she puts it. Eating too many of these foods is connected to rising rates of diseases like diabetes and obesity.

Dr. Gilon-Keren adds that processed snacks have unique flavors and textures that can make them addictive for both kids and adults. They’re absorbed quickly, don’t keep us full, and may even disrupt our gut’s natural balance, which has been linked to weight gain and other health problems.

Professor Naeem Shakeda, who leads the Russell Berrie Galilee Diabetes Center initiative at Bar-Ilan University, explains how high amounts of simple carbs like those in sweets, raise blood sugar levels and insulin. This increases fat storage, encourages obesity, and can make diabetes worse. He also warns about the effects of artificial food coloring and flavorings, especially on long-term health.

Sometimes, in an effort to create impressive or generous Mishloach Manot especially with today’s rising food costs, people choose inexpensive items that look colorful and fun, but are full of sugar and low in real nutrition. Marshmallows, candy, fried snacks, and cookies made from white flour and cheap oils are common, and they’re affordable to produce. But their long-term effects aren’t so sweet.

So what can we do? No one wants to be “that person” who ruins the fun, and Purim is deeply tied to food, tradition, and joy. Change doesn’t happen overnight. And in parts of Israel especially, where many families face real financial challenges, sticking to a budget is important.

So what’s the plan? Save, Downsize, Prepare, and Swap.

Start by looking over your usual Mishloach Manot list. Can you reduce the number of baskets? Can you plan ahead to make something more thoughtful, even with a limited budget? Maybe you can save a little money and use it to buy higher-quality, healthier ingredients. Even the card or note that comes with the gift can carry deep meaning. Sometimes, a smaller, more heartfelt package means more.

Try baking at home. It’s fun, meaningful, and gives you control over what goes into your food. Use whole grains, reduce the sugar, and skip the artificial stuff. Swap candies for dried fruits with no added sugar or go creative with non-sweet foods.

Who says a chocolate bar is more Purim-appropriate than a bag of almonds? You could give a "Dipping Kit" with a jar of tahini, homemade hummus, whole wheat pita, and a few pickles. Professor Shakeda reminds us that Mishloach Manot in earlier generations didn’t include sugar, white flour, or food coloring, simply because they didn’t exist. And yet, the mitzvah was fulfilled beautifully.

We’re not just giving these gifts, we’re receiving them too. That puts much of the responsibility in our hands, especially as parents of young children or those with diabetes or pre-diabetes. Dr. Gilon-Keren offers this advice: “Even on Purim, aim for balance. Enjoy treats in moderation. Include better options like homemade Hamantaschen with quality ingredients. Let your children enjoy sweets based on how they feel and don’t snatch or hide the candy. They’ll just eat it faster before they get home. Depending on your child’s age, talk it over with them. Some kids might want to store candy in a personal box and eat one piece a day. Others may want to save only their favorites or exchange them for a small toy or prize.”

And when your home fills up with baskets, don’t feel pressured to eat everything right away, even the healthier options. You don’t need to “regift” them to your uncle in the north, but you can store, freeze, or save items for future use. Filter out the harmful stuff (like blue marshmallows or orange gummy snakes), and keep what’s best.

Wishing you a Purim sameach—joyful, meaningful, and full of good health!

This article was written as part of the Russell Berrie Galilee Diabetes Center Project, Faculty of Medicine, Bar-Ilan University.