Sugar: The White Powder

Excluding sugar from your diet may be good for your health - but bad for the economy. Globally, over 100 million people depend on sugarcane cultivation and sugar processing for their livelihoods.

Without sugar, for many of us, life would lose its charm - no cakes, no ice cream, no chocolates…

Health-conscious people say no to added sugar in any form.  

Sadly, the world of the extremely health-conscious can sometimes feel as dull as the world of the extremely religious. Beware of both.

After all, what is life without a little indulgence?

Safe Indulgence Limit

There is no RDA (Recommended Dietary Allowance) for sugar because it is not an essential nutrient.

The ICMR-NIN (Indian Council of Medical Research-National Institute of Nutrition) 2024 guidelines advise that you limit your daily sugar intake to a maximum of 25 g, approximately 6 teaspoons, or, about 5% of  your total daily calories.

Sugar Is More Than Just Calories

A medium-sized apple provides about 95 kcal, roughly the same as 24 g of table sugar. However, how these calories are absorbed makes all the difference.

Refined sugar, found in table sugar, sweetened beverages, sweets, pastries, etc., is rapidly absorbed into the bloodstream. This can cause sharp spikes in blood glucose, subsequent release of a large amount of insulin, followed by a “sugar crash”, leaving you tired, jittery, and hungry soon after.

In contrast, sugar in whole fruits is absorbed slowly because it is naturally packaged with fiber and water, resulting in steadier blood-glucose levels.

Refined sugar offers little beyond empty calories - much like the empty promises of a crafty politician. The tragedy is that both look good, make you feel good, and you fall for them again and again.

Whole fruits, on the other hand, come with a nutrient package that includes vitamins, minerals, antioxidants, and fiber.

High intake of refined sugar is associated with an increased risk of type 2 diabetes, cardiovascular diseases, obesity, and other chronic illnesses.

Sugar and Mental Health

Excess sugar intake may promote chronic low-grade inflammation, which can disrupt brain neuroplasticity and potentially accelerate brain aging.

Long-term high sugar consumption has been associated with worsening symptoms of anxiety and depression.

High sugar intake may contribute to insulin resistance in the brain, sometimes referred to as “type 3 diabetes”, a hypothesis linked to Alzheimer’s disease (though still under active research).

Sugar and Fat Loss

Excess sugar intake, especially when consumed in isolation, such as sweetened beverages, candies, or desserts, causes sharp fluctuations in blood glucose.

The body responds by increasing stress hormones such as cortisol, and the resulting inflammation can interfere with fat loss and overall metabolic health.

Sugar and Jaggery

Sugar and jaggery are siblings - they come from the same source, viz., sugarcane. Jaggery retains some of its traditional samskaras, i.e., small amounts of minerals like iron, calcium, and potassium, while refined sugar provides only calories.

However, you must remember, both are energy-dense:

Sugar: ~385 kcal per 100 g

Jaggery: ~370 kcal per 100 g

Consuming 100 g of jaggery to obtain 10-13 mg of iron means taking in nearly 370 kcal, which is nutritionally inefficient. The same amount of iron can be obtained from leafy greens, seeds, and legumes at far lower calorie cost, along with many additional nutrients.

Thus, while jaggery may be slightly better than sugar, it is not a health food.

Sugar vs Artificial Sweeteners

The long-term effects of artificial sweeteners are still being studied.

Some research, including studies from Harvard, suggests that frequent use of artificial sweeteners may dull taste perception, reducing enjoyment of naturally sweet foods. As a result, fruits may begin to taste bland, discouraging their consumption.

Takeaways

1. Limit added sugar intake to ≤5% of total daily calories (about 6 teaspoons per day).

2. Combine sugary foods or beverages with fiber-rich foods to slow sugar absorption, e.g., roasted chana or nuts with tea. Biscuits, samosas, and pakoras are poor choices. They are active accomplices in the harmful effects of sugar. 

3. Sugar isn't always bad - it depends on the situation. The same chocolate can add miles for an ultra runner and inches to an office-goer's waistline!

4. Jaggery is preferable to sugar, but it is not a nutritious food.

5. Read food labels carefully. Many packaged foods hide large amounts of added sugar.

6. Enjoy your favorite sweets once in a while. However, once in a while should not become every while.

7. When feeling anxious, drink a glass of water first. Reaching immediately for a sugary drink may worsen symptoms.

8. Avoid habitual use of artificial sweeteners. They provide no nutrients and may blunt your taste perception.

9. Control the urge to binge on sweets during low moods; bingeing can trigger a vicious cycle of high sugar → crash → low mood → more sugar.

When you feel low, sweet words from a trusted friend will often do more good than sweets in the fridge.

Shyam Chaturvedi 

Medical disclaimer - The blog content is provided for general educational purposes only. It does not substitute professional medical advice. Reader is advised to consult his doctor before starting any fitness and dietary program to avoid any health risks.

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