The age-old saying ‘too much of everything is bad’ also holds true for sugar consumption and sugar can be beneficial or harmful depending on the source and dose. In recent years, sugar has been unfairly maligned, often portrayed as uniquely harmful and addictive, but while a superficial reading of scientific papers suggests that sugar is bad, more detailed investigation reveals the opposite.
In an interview with HT Lifestyle, Nilima Bisht, Chief Clinical Nutrition – Dietetics Department at Paras Health, Gurugram, shared, “When consumed in moderation, sugars from natural sources like fruits, vegetables and dairy can provide the energy and nutrients required for our body functions. However, the key lies in mindful consumption and balance.”
He advised, “One should make a conscious effort to reduce the consumption of refined sugars that are present in abundance in processed foods and beverages as these are associated with an increased risk of obesity, cardiovascular diseases and other conditions. Instead, opt for whole foods rich in naturally occurring sugars. This ensures a steady release of energy, as well as important vitamins, minerals and fibre. Including sugars in a balanced diet along with exercise and hydration contributes to overall health. Remember, moderation is the golden rule here.”
According to scientific author and fitness coach Aman Duggal, “Chemically, “healthy carbohydrates” like table sugar and starch are the same. Both contain sugar molecules, starch has more sugar linked together. Also, it is scientifically established that 100 grams of starch has more calories than 100 grams of glucose. Also, “sugar addiction” is a misleading term – people don’t eat table sugar at midnight, but they eat chocolates, pastries, etc. and these foods give more calories from fat and are highly processed ingredients.”
They concluded, “Scientific studies comparing high-sugar and high-starch diets show no difference in health benefits. As long as people maintain a calorie deficit, people lose similar amounts of weight and improve health indicators on both diets. The data show that sugar is unfairly demonized, but has no different health effects than other carbohydrates.”
