Sugar with a pinch of salt

Sugar is basically a refined carbohydrate. It is a source of calories, which means it provides energy. It is easily digested and provides quick release of energy. But these are empty calories—sugar provides few nutrients (except jaggery and honey which may contain some minerals and enzymes).

While sugar may not be essential in our diet (as all carbohydrates are eventually converted to sugar), it is a useful source of calories for physically active people and adds palatability to foods. Sweetened foods have been reported to be used as comfort food by emotional eaters. A calming effect is produced perhaps owing to the increased production of serotonin (a neuro transmitter).

Increased sugar intake through regular consumption of sweets, cakes, cookies, chocolates, sweetened beverages, fruit juices and fizzy drinks coupled with not enough exercise can affect your health.

Diets rich in sugars and refined carbohydrates can promote insulin resistance, a condition where our body cells don’t become resistant to insulin, a hormone that signals cells to absorb blood sugar. This prevents uptake of glucose into cells and leads to increased insulin levels in the blood. Insulin resistance has been linked with a variety of problems including high blood pressure, high levels of triglycerides, low HDL (good) cholesterol and excess weight. These can lead to type 2 diabetes, heart disease and even some cancers.

In another study of 80,000 nurses, Harvard researchers found that low-fat, high-sugar diets can worsen blood cholesterol and triglyceride levels, which are risk factors for heart disease.

Interestingly, low-fat products on supermarket shelves are packed with sugar and refined carbohydrates to make up for the taste that is lost when fat is removed. Low-fat breakfast cereals can be loaded with sugar. Also, many believe that low-fat alternatives are healthier and end up eating large quantities, which can worsen insulin resistance.

Often, we eat a sugary snack when we are low on energy or tired. The truth is, that while it gives an instant boost, excess sugar, particularly among sedentary individuals in offices or on couches, can lead to fatigue and exhaustion. Sugary snacks can also cause cravings for more, leading to weight gain. In fact, sweet cravings often indicate that you may be consuming excessive quantities of carbohydrates.

Another effect of excessive sugar intake is change in microbial flora in the gut. In the long run, this can lead to bloating, and may worsen gastro-intestinal complaints like heartburn and flatulence. Abnormal gut flora has also been linked to lowered immunity, allergies, skin problems like acne, eczema and compromised nutritional status. Sugar intake can deplete nutrients like B-vitamins, zinc and chromium.

Worldwide studies have shown that sugar is undoubtedly the most important dietary factor in the development of dental caries. Foods that stick to the teeth, such as caramel, sugary cereals, sweetened beverages and cookies are more likely to cause dental caries.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: “To be healthy should be the ultimate goal for all.”