So you love sugar? Well, I love it too. Sugar has become an indispensable part of our diet. From birthday cakes to your favorite cola, cookies or your cup of tea life almost seems incomplete without sugar. However, at the core of our hearts, most of us know that sugar takes a toll on our health. With all the information and misinformation about sugar available everywhere, things are getting even more confusing. This single element ‘sugar’ can be quite decisive in our fitness journey. Here we are trying to answer some of the most frequently asked questions about sugar backed by science and research so that you and I can make more informed decisions about our sugar intake.
How much sugar can we safely have in a day?
As per recent WHO reports, you can have up to 6 teaspoons of sugar daily. However, do not confuse these 6 teaspoons to be just white sugar. This 6 teaspoon includes white sugar and all sugar added while manufacturing or cooking food and sugar is naturally present in honey, syrups, fruit juices, and fruit juice concentrate. That means if you had a can of Red Bull energy drink today, your daily sugar limit is already met, as a can of Red Bull contains 5.35 teaspoons of sugar. But as per WHO sugar contained in whole fresh fruit and vegetables is safe to have.
Why do we crave sugar?
Sugar craving may arise due to different reasons, of which one is hormonal imbalance. An imbalance in hormones like ghrelin, leptin, and serotonin can be a reason you are craving sugar. For many of us, sugary treats are comfort food that we use to deal with heartbreak, anxiety, and depression. Eating sugary food releases the feel-good hormone serotonin in the brain, which is the same hormone released by antidepressants and anti-anxiety drugs. Sugary food also helps you fight pain better by releasing beta-endorphins in your brain. So these are indeed good reasons we crave sugar when we are feeling low.
Certain nutritional deficiencies can also be the reason for sugar cravings. As said by experts, chocolate craving specifically may be an indication of magnesium deficiency. Besides a drop in the blood sugar level can be a reason for having sweet cravings as well. Having food rich in protein and fiber, and eating complex carbohydrates can help you maintain a stable blood sugar level and thus get rid of sugar cravings. Calcium, zinc, and magnesium deficiency can cause sugar cravings too, and the solution lies in including these nutrients in our diet.
What are the healthier substitutes for Sugar and are they really healthy?
1. Stevia
Stevia is a natural substitute for sugar and is much better than sugar in terms of health. It’s calorie-free and also does not spike the blood sugar level. Stevia is much sweeter than sugar and thus a very little amount is required to make a dish sweet. The only drawback is that stevia has an aftertaste that you may not be used to in the beginning.
2. Honey
Another popular sugar substitute honey has medicinal properties and is nutritious as compared to table sugar which has no nutritional value. However when it comes to calories, honey is high in calories and crabs.
3. Coconut sugar
Coconut sugar which is becoming quite popular as a sugar substitute is made of coconut sap. Though it is promoted by some as a very healthy option, the truth is that it’s just a little higher in nutrient and fiber content as compared to table sugar. As per studies, coconut sugar has a little high fiber as compared to refined sugar. Although the GI of coconut sugar is lower as compared to table sugar, the difference in GI between table sugar and coconut sugar is not much. As per experts, the average GI of coconut sugar is around 50-54, and the GI of table sugar is about 60. Thus, coconut sugar is also not something which you can enjoy guilt-free if you are someone who wants to lose weight, as it is quite high in carbohydrates and calories as per health and nutrition experts.
4. Brown Sugar
Brown sugar, which again comes in many varieties like turbinado sugar, Demerara sugar, etc is nothing but less refined as compared to white sugar and contains molasses. Molasses is a sticky syrup that is a by-product formed in the process of making sugar from sugar cane or sugar beet. While in white sugar all the molasses are removed, in all types of brown sugar molasses are found in different quantities. Regarding calories, there is not much difference in the calorie content of brown sugar and white sugar. One teaspoon of brown sugar contains 15 calories and the same amount of white sugar contains 16.3 calories. Also, the GI of brown sugar, which is 64 is equal to white sugar, making it as harmful for diabetics as white sugar. So even if you include brown sugar in your diet, be careful about the quantity.
5. Agave Syrup
Another sugar substitute that is promoted as diabetic-friendly is agave syrup, the syrup of the agave plant. As agave has a lower GI and does not raise the blood sugar level fast, it is marketed as safe for the diabetic, however, as a matter of fact, the fructose level in agave is much high which may cause fatty liver, obesity, and other health issues. So go by what experts say and do not perceive Agave Syrup as something very healthy and do not overconsume it
6. Artificial Sweeteners
Artificial sugar replacements again are just chemicals. While many of us have been fooled to believe that artificial sweeteners are completely safe to have, the fact is very different. Research by Yale’s School of Medicine found that artificial sweeteners lead to more intense cravings for high-calorie food, which may lead to further weight gain and health complications.
7. Jaggery
Coming to jaggery, which is quite popular in India, jaggery does contain many nutrients as compared to sugar. Researchers also claim that jaggery has many health benefits. Jaggery is found to clean lungs, stomach, intestines, esophagus, and respiratory tracts. However, GI of Jaggery is quite high, and hence diabetic patients should not include much jaggery in their diet. Coming to the weight loss aspect, some health experts are of the view that jaggery is indeed good for weight loss. As they say, jaggery contains potassium which prevents retention of water in the body, thus promoting weight loss. Also, jaggery improves bowel movement and removes toxins from the body. Again this does not mean that you can have jaggery in excessive amounts as you can reap the benefits only when jaggery is eaten in moderation.
8. Rock Sugar or Mishri
Rock sugar or mishri is another sugar substitute that is healthier as compared to white sugar. Made from sugarcane juice, mishri is not as refined as white sugar and hence retains nutrients. Though no proper research is available to prove the benefits of mishri over table sugar, but ancient Indian science of Ayurveda lists many uses of mishri like treatment of common cough and cold, improving digestion, combating anemia, and as a great energy booster. Drawbacks of mishri include its high-calorie counts and also mishri is not recommended for diabetics.
Can I continue eating sugar and still be healthy?
Well, the answer is a big yes. Moderation is the key here and by being a little mindful about your sugar intake it’s possible for you to stay fit. Here are some tips that might help-
- Cut down the intake of processed food as much as possible. Processed food even the savory ones contain a lot of hidden sugar that is very bad for your health. Also, be careful to read the nutritional information of the packaged food you buy. The so-called healthy packaged food also contains many unhealthy sugar and calories.
- Switch to unrefined forms of sugar in place of table sugar. Unrefined sugar retains more nutrients as compared to white sugar which is just empty calories. Though as we mentioned earlier that even unrefined sugar should be in limited amounts only, as they too have their own drawbacks.
- If you crave sugar, try eating some sweet fruits like apple or pineapple or sweet dry fruits like raisins, fig, etc.
- Have a more balanced diet to curb sugar cravings.
- A sadistic lifestyle is the main culprit behind many of our ailments. If you eat sugar in a limited amount and lead an active lifestyle, it will do you no harm.
- Stop storing processed and unhealthy sweet things at your home. This can be a good way to lessen the intake of these stuff.
- Try to eat more home cooked food. If you are someone who is too busy to cook every day, a little bit of planning like preparing a homemade sauce, cutting vegetables and storing it in the refrigerator, can help you eat healthier and avoid packaged food.
I am sure you will find many other ways to decrease the amount of sugar in your daily diet. And finally, there is absolutely no need to panic if once in a while you eat that piece of cake or drink your favorite juice or wine. But ensure that you do not indulge in these cheat treats too often.
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Categories: Health