Subscribe to our newsletter and be the first to access exclusive content and expert insights.

subscribe now subscribe cover image
Ria Bhatia profile imageRia Bhatia

While we’ve trained our minds to detest sugar, owing to its much-known perils, is it really that bad?

Why sugar isn’t as bad as you think it is

While we’ve trained our minds to detest sugar, owing to its much-known perils, is it all that harmful? 

For many, imprudently bingeing on candy and ice cream has become a major no-no today—not to keep a sugar rush at bay, but because of how menacing sugar can potentially be. It has been christened as white poison more often than you would think in recent times, leaving most of us on the fence about its consumption on a regular basis. While refined sugar, touted as the worst type of sugar, was (and continues to be) a staple in the diet of the elders in our homes, the predilection for it has been declining amongst the younger generations due to the awareness pertaining to sugar’s ill-effects on health. However, an information overload—that particularly generalises sugar as a catastrophe to health—has led many people to completely abstain from it. We ask health experts to weigh in their opinions on whether it makes sense to completely cut out sugar from our diets. 

Your body does need sugar

Clinical nutritionist and holistic wellness expert Dr Umesh Wadhavani informs that sugar is the primary source of energy for human beings. “We get energy from proteins and fats too, but sugar is the exclusive energy source for our brain and blood cells. This is why sugar is an extremely important part of our diet too.” Nutritionist Samreedhi Goel agrees, adding, “Whatever we eat, the function of the body is to break it down into simple sugars, which, through the bloodstream, reach the various organs and give us energy. Sugar is a simple carbohydrate that does exactly that,” indicating that some amount of simple sugar is inevitably important, “especially for the brain because the brain cannot wait for carbohydrates to be broken down and process its supply of simple sugars.”

Clinical nutritionist and holistic wellness expert Dr Umesh Wadhavani informs that sugar is the primary source of energy for human beings. Image: Pexels

Clinical nutritionist and holistic wellness expert Dr Umesh Wadhavani informs that sugar is the primary source of energy for human beings. Image: Pexels

If you end up eating too much sugar, the excess  is converted and stored as fat, which can lead to a slew of problems because you’re just consuming empty calories,  explains  Samreedhi Goel. Image: Pexels

If you end up eating too much sugar, the excess is converted and stored as fat, which can lead to a slew of problems because you’re just consuming empty calories, explains  Samreedhi Goel. Image: Pexels

Haven’t we all turned to sugary foods or glucose powder at some point when we experience severe fatigue or dizziness? Depriving your body of sugar is one of the reasons that lead you to that state of health. A deficit of sugar in the body can, therefore, be detrimental to your health. “There are many people who go on diets wherein they go off sugar completely; that may actually backfire because sometimes your blood sugar levels drop dangerously when you’re used to consuming a certain amount of simple sugar,” says Goel. According to Wadhavani, an insufficient amount of sugar in the body can trigger symptoms like a lack of energy and stamina, the feeling of fatigue throughout the day, lack of focus and concentration, and even difficulty in falling asleep. “Thus, instead of cutting off sugar completely, you should go slow and gradually reduce your consumption of simple sugars and bring it down to a manageable level (of consumption),” recommends Goel. 

When exactly does sugar become menacing?

Just like most other things, when consumed in excess—more than your body needs for functional purposes—sugar can get the better of your health. “It’s important to note that we need only limited quantities of sugar. If you end up eating too much sugar, then obviously excess sugar is converted and stored as fat, which can lead to a slew of problems because you’re just consuming empty calories, or calories without nutrition,” explains Goel. “It’s the same case as with other nutrients, such as fats and proteins. However, Indian diets are typically deficient in proteins, and most of us compensate for this deficiency with sugars and end up abusing them,” opines Wadhavani.

“ELIMINATING SUGAR ENTIRELY FROM YOUR DIET IS NEITHER PRACTICAL NOR REQUIRED FOR MOST INDIVIDUALS”

Dr Sonali Kagne

“Sugar makes the food calorie-dense and also has an addictive effect,” shares Dr Sonali Kagne, Deputy Consultant, Department of Endocrinology, Sir HN Reliance Foundation Hospital, Mumbai. “Sugar-heavy preparations generally lack essential nutrients. Hence, consuming such products too often can make us ingest more calories in excess than we are burning through our daily activities and metabolism. These extra calories are then stored in the form of triglycerides (fat). Over a period of time, it leads to weight gain and obesity.” Enumerating common chronic diseases stimulated by excess sugar consumption, Kagne mentions metabolic syndrome, diabetes mellitus, heart diseases and a variety of dental problems.

Is white sugar the only culprit?

Most people also believe that substituting refined sugar with jaggery or honey serves as healthier choices. However, they are meagre alternatives—not particularly healthier as such. “All carbohydrates are made of sugars. The sources of carbs that are rich in fibre and in their whole form are complex; they take their own sweet time to break down into sugars in our body and, hence, have a lesser impact on our blood sugar levels if taken in the recommended amount. Refined sugars on the other hand, also are sources of carbohydrates that are devoid of other nutrients, such as vitamins, minerals, and fibre. Hence they break down into sugars relatively quicker and can impact our blood sugar levels negatively,” says Wadhavani, explaining how refined/white sugar is considered as the ultimate villain amongst the crew of sweeteners. “Ultimately, all carbohydrates are sugars or will get broken down into sugars once ingested,” he furthers.

Samreedhi Goel says that the calorie content of jaggery, honey, maple syrup and all the other sweeteners is actually very much similar to refined sugar. Image: Pexels

Samreedhi Goel says that the calorie content of jaggery, honey, maple syrup and all the other sweeteners is actually very much similar to refined sugar. Image: Pexels

The World Health Organization (WHO) recommends that added sugars should not exceed 10 per cent of total daily caloric intake. Image: Pexels

The World Health Organization (WHO) recommends that added sugars should not exceed 10 per cent of total daily caloric intake. Image: Pexels

Along the same lines, Goel says that the calorie content of jaggery, honey, maple syrup and all the other sweeteners is actually very much similar to refined sugar, so calorie-wise, you’re not saving up on anything. “Nutritionally also, frankly speaking, they hardly contribute much. So the only difference may be in the composition of these sugars, because of which they elevate the blood glucose a little more slowly as compared to refined sugar.”

Moderation is key

“Eliminating sugar entirely from your diet is neither practical nor required for most individuals,” believes Kagne. “Sugar, in moderation, can still be a part of a healthy and balanced diet. It is the added sugars in processed and ultra-processed foods that should be limited. The World Health Organization (WHO) recommends that added sugars should not exceed 10 per cent of total daily caloric intake, and ideally be limited to five per cent for additional health benefits.” Goel is of the opinion that there are two schools of thought with regard to boycotting sugar—there are some people who have control and can eat in moderation whereas some get triggered upon eating something sweet which leads to another binge. “In case you fall under the first category, having three to four teaspoons of sugar in a day is fine. However, if you belong to the second category, then cutting off for some time will actually help you to direct yourself to sugar.” Wadhavani informs that since sugars are immediate sources of energy, they can be a part of your post-workout meal. “Don’t set stringent goals that are short-lived; instead, opt for doable practices that are long-lasting,” concludes Goel.

Also Read: Can we ever fix our love-hate relationship with sugar?

Also Read: Do we really need 3 litres of water every day?

Also Read: Grappling with stress-eating? Here’s how to make it healthier


Subscribe for More

Subscribe to our newsletter and be the first to access exclusive content and expert insights.

subscribe now