New Delhi: Sugar may be the ultimate mood-booster, turning a bad day into a sweet delight. A decadent doughnut can put a smile back on our faces, caramel popcorn can elevate a movie night and nutella can soothe a broken heart. However, despite its delightful taste, sugars negative effects on our health are a harsh reality and warnings from health experts and social media influencers alike remind us to enjoy it in moderation.What happens when we eat sugar In an interview with Ritika Samaddar, a nutrition and dietetics expert at Max Super Speciality Hospital in Delhi, with India Today. She said we consume sugar, it is broken down into glucose, which is then absorbed into the bloodstream, thereby causing blood sugar levels to increase. This triggers the release of insulin, allowing glucose to be absorbed by muscles for energy. However, excessive sugar intake can lead to harmful health issues like fatty liver, insulin resistance, metabolic syndrome, and weight gain.Kanikka Malhotra, a Delhi-based dietician and diabetes educator, adds that any unused glucose is stored in the liver and muscles as glycogen, a readily accessible energy reserve. Simple sugars like table sugar and fructose found in fruits are quickly absorbed in the small intestine and rapidly enter the bloodstream. In contrast, complex carbohydrates like starches in grains are broken down into simpler sugars by enzymes in the mouth and small intestine, resulting in a slower release of glucose into the bloodstream over time.Is any variant of sugar goodDietician Veena V from Aster Whitefield Hospital in Bengaluru recommends opting for natural sugars like fructose, which is present in fruits and vegetables. When consumed in their whole form, these foods contain fiber, vitamins, and minerals that can counterbalance some of the negative effects of sugar. Alternatively, you can choose lactose, a sugar found in dairy products, which is broken down into glucose and galactose in the body. Additionally, sucrose naturally present in certain vegetables and fruits like dates and figs can also be a viable option.Although all sugars are ultimately converted to glucose, naturally occurring sugars are a superior option, notes Kanikka Malhotra, due to their accompanying nutrients and slower absorption rate, which makes them a more beneficial choice.Ritika Samaddar recommends consuming natural sugars, such as those found in whole foods, earlier in the day. Meanwhile, Kanikka Malhotra suggests that while there is no specific best time to consume sugar, pairing it with nutrient-dense foods like protein, fiber or healthy fats can help regulate absorption and prevent sudden blood sugar surges.According to experts, its advisable to avoid sugary treats before bedtime. As your body prepares for sleep, its metabolic processes slow down, making it less efficient at burning off the sudden influx of sugar. This can cause a rapid increase in blood sugar levels, followed by a crash later in the night, which can disrupt sleep patterns and hormonal balance. While the initial sugar rush may provide a temporary energy boost, making you feel more alert, it can ultimately interfere with a restful nights sleep.Obsessed with sugar Always remember these points to satisfy your sweet cravings: - Distinguish between natural and added sugars, opting for natural sources like fruits and vegetables.- Check food labels and limit added sugars to less than 10% of daily calories, as recommended by the World Health Organization.- Prioritize whole foods like fruits, vegetables, and whole grains, which provide fiber, vitamins, and minerals.- Enjoy sugary treats in moderation and control portion sizes.- Pair sugar with protein, fiber, or healthy fats to slow down absorption and prevent blood sugar spikes.- Monitor blood sugar levels closely if you have diabetes or pre-diabetes, and consult a healthcare professional for personalized guidance.- Balance sugary foods with nutrient-dense options to minimize negative effects.
