WELL BEING: EAT SMART
Sugar coated myths
DR KAJAL PANDYA
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Sugar’s not always the villain it is made out to be. Look at the truth behind some of these sweet stories.
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Don’t overdo it: Eat sweets in moderation.
A little knowledge is dangerous, especially when deciding what to put into your mouth. Many of us believe that the real villain behind our ill health is sugar.
Many people like an occasional sweet snack or a sweet after the meal but often we try to stay away because they are thought to be unhealthy. Here’s demystifying the stories about sugar.
All sugar and sugar products should be eliminated from diet to lose weight.
Many teenagers, especially girls, believe this to be gospel truth. Weight gain is caused by taking in more calories than our body burns for fuel. Faulty food habits make you fat, not sugar.
Carbohydrates (like cereals, sugar, fructose or fruit sugar) and protein supply four calories per gram, whereas fats deliver more than twice of that — nine calories per gram. Moreover, sugar is healthier than fats because it is used and needed for energy while fat is stored in your cells for later use.
So even though fruits are high in sugar, it isn’t stored as fat. Fruits also provide fibre and so need to be consumed whole. Therefore, be careful about the quantity of sugar and the source of it. To manage your weight effectively eat right and engage in physical activity.
Diabetics should avoid sugar.
Diabetes, a metabolic disorder, is not caused by consuming carbohydrates, including sugar. It is caused by the body being unable to produce enough insulin or properly use the insulin produced. Both Type 1 and Type 2 diabetes disrupt the body’s ability to convert blood glucose (commonly referred to as blood sugar) into energy.
Whether got from foods like potatoes, carrots, corn, strawberries and watermelon or the sugar bowl, sugars are first metabolised to glucose to meet basic energy needs.
So, not only sugar but other carbohydrates are also converted into glucose. The issue is to manage one’s diet completely, not just avoid sugar.
Sugar causes cavities
Every child must have heard “Don’t eat sweets or you’ll get cavities.” But again sugar is not the primary cause. All carbohydrates (starches/sugars) are broken down in the mouth by bacteria.
This normal process forms acids that can leach minerals from tooth enamel. Chips, breadsticks, cereals, and even dried fruit such as raisins prolong acid production increasing the rate of cavity formation.
Don’t worry about sweets causing a cavity; just make sure the child brushes his/her teeth regularly after a snack or meal. A combination of responsible dental care, smart snacking choices and the time snacks are eaten can reduce the formation of cavities.
Sugar is the healthy part of a diet if eaten in moderation. Sugar or carbohydrates provide energy for our cells to live on
.Without sugar, we wouldn’t be able to function as we normally do in our daily lives.
Sweet facts
In 2002, a three-year study conducted by The National Academy of Sciences concluded, “There is no clear and consistent association between increased intakes of added sugars and BMI.” BMI (Body Mass Index) is an indicator of body weight and obesity.
The American Diabetes Association advises diabetics that sugar may be included in their diets provided it’s counted as part of their daily carbohydrate allowance
The writer is a Senior Dietitian based in New Delhi
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