How to Enjoy Sufganiyot Without the Guilt This Hanukkah

Hanukkah is famously associated with its irresistible sufganiyot, but along with this festive indulgence come many questions about their health effects. Dr. Maya Rozman, a nutrition expert, offers a balanced and practical approach to incorporating these pastries into your holiday menu without compromising your well-being. Her insights were recently published in Maariv.

According to Dr. Rozman, the main concern begins even before the first bite. Frying produces harmful compounds, especially if the oil is overheated or reused.
"Just in the first few minutes of heating oil, toxic substances are created that are detrimental to health," she noted, adding that the familiar smell of burnt oil in some bakeries is often a sign of poor-quality preparation.

Dr. Rozman also breaks down the nutritional profile of traditional sufganiyot.
A regular sufganiyah contains about 400 calories, with roughly 20% coming from low-quality fat, she explained. “Enhanced” sufganiyot with special fillings and decorative toppings can reach 700 calories — the calorie equivalent of 18 slices of light bread.”

Despite these drawbacks, she points out a surprising advantage:
Sufganiyot contain more complex carbohydrates and less sugar than most candies. When you eat a sufganiyah, you’re aware it’s an indulgence and usually focus solely on it, unlike other snacks that tend to be consumed mindlessly and in larger amounts.”

So how can sufganiyot fit into a holiday eating plan? Dr. Rozman recommends a calculated, structured approach.
“It’s better to choose a regular sufganiyah and count it as a substitute for dinner during the holiday. A mini sufganiyah may look like a lighter option, but it isn’t always a better calorie bargain.”

To help her clients enjoy the holiday without guilt, she often suggests a daily menu that includes one sufganiyah per day, paired with balanced servings of vegetables, proteins, and quality carbohydrates.
“Such a menu can total around 1,200 calories and still maintain a feeling of fullness throughout the day,” she said.

Dr. Rozman concludes with a recommendation for those who prefer a healthier twist:
“Homemade sufganiyot using high-quality oil and whole wheat flour can significantly reduce health risks and improve their nutritional value.”