Let's face it. We all love sugar. Whether it's a dessert or a drink, it tastes surprisingly good, and then you get impatient and lose control and end up eating more than you planned. But the downside is that you will immediately put extra kilograms on your body in the least flattering form.
In fact, weight gain isn't the only negative property of refined sugar. Studies have shown that consuming too much can increase your risk of type 2 diabetes, heart disease, cancer, and even depression. It can even accelerate skin aging. But let's be honest, it's the belly fat that usually draws attention, which is why some people cut back on the sugar in their morning tea or coffee.
To avoid unnecessary weight gain while eating sweets, many people switch to other sweeteners such as jaggery, honey, raw sugar, and brown sugar. It seems like they found a solution, but will they?
Digigad
Jaggery, or gad, is considered a traditional Indian sweetener. Therefore, it is almost incorporated into many dishes. Think of a nice squeezed bowl of bajre ki khichdi that many people enjoy with jaggery. Or Gud til laddoo which is a perfect winter dessert. Sweetener is prepared after boiling coconut juice.
But contrary to what some people believe, “its total calorie content is comparable to table sugar,” says Edwina, director of clinical nutrition and dietetics services at Astor CMI. Raj says.
“If you look at the glycemic index of jaggery and sugar, both have similar glycemic index, which does not make jaggery a healthier alternative to table sugar. One of the main differences between the two is the fact that they contain additional minerals such as potassium and vitamins (due to processing).However, they both have similar glycemic indexes, making them ideal for weight loss purposes. It is not recommended to add it to your diet if you want to eat it,” says Vedika Premani, clinical nutritionist at Sir H.N. Reliance.
honey for health
“Bees naturally make honey, which is becoming increasingly popular as a healthier alternative to sugar,” says Raj.
In fact, if taken properly, it can even help you lose weight, says Sharma. “It suppresses your cravings for other sweets and supplies you with lots of vitamins, minerals, and antioxidants. Additionally, the nutrients in honey increase your body's ability to burn fat by boosting your metabolism.”
However, keep in mind that most of the health benefits are specific to unpasteurized or raw honey. “It has antibacterial, anti-inflammatory, and antioxidant properties that can help relieve common coughs and colds,” says Premani.
Here are some ways to incorporate honey into your diet. Use honey to replace refined sugar in coffee, tea, cereal, and other foods. Add it to yogurt or oatmeal for a healthy and satisfying breakfast. Drinking honey water before meals can help reduce appetite and cravings. Adding honey to marinades and sauces can sweeten foods without adding processed sugar. Finally, experts say you can use honey as a natural sweetener in baked goods and other desserts.
That being said, honey is a type of sugar and should be consumed.
moderately.
sugar other than white sugar
Many people who don't like the taste of gado or honey switch to raw or brown sugar as a so-called healthier alternative.But their marketing
“White sugar and brown sugar are quite similar because they are made from the same crop (sugar cane or sugar beet). Brown sugar is actually a blend of white sugar and molasses and is a type of syrup made from sugar. The deeper color and slightly higher nutritional value is due to the molasses. The molasses in brown sugar is a source of calcium, iron, and potassium. That said, brown sugar contains few vitamins and minerals. Therefore, it is not a good source of vitamins and minerals,” says Premani. Most importantly, both have similar glycemic indexes. Glycemic index is a measure of how quickly a food raises blood sugar levels. 100 grams of sugar has 385 calories, while brown sugar contains 380 calories. Not so good for weight loss.
Of these, raw sugar is the healthiest because it is “less processed and retains more of its natural nutrients.” Also, raw sugar is minimally processed, while brown sugar is refined and molasses is added back into it. “Raw sugar is a slightly better choice for people trying to lose weight, but it's important to consume both sugars in moderation,” says Deepali Sharma. , Clinical Nutritionist at CK Birla Hospital, Delhi.
What about coconut sugar?
Coconut sugar is attracting attention as a substitute for white sugar. It is made from the sap of coconut palms with minimal refining and is considered a healthier alternative that retains nutrients and aids in weight loss. However, experts disagree. “Although it contains small amounts of trace minerals, its calorie content and weight loss potential are similar to table sugar,” says Raj.
Sharma goes a step further and blames the buzz on “marketing claims as a healthier alternative to regular sugar.” But the “truth” is that “coconut sugar is just as high in calories and carbohydrates, and offers almost no nutritional benefit. In fact, to meet your daily needs for the minerals and antioxidants found in coconut sugar, A person would have to eat ridiculous amounts of coconut sugar, and even then, the high sugar content would outweigh the potential benefits. Therefore, a healthier way to sweeten food and drinks For those looking for coconut sugar, it's best to avoid coconut sugar. Instead, choose natural sweeteners like honey, maple syrup, or stevia, which have fewer calories and sugar and more nutritional benefits. There’s a lot in it,” she says.
sweet poison
Almost all sweeteners should be a no-go area if your goal is to lose weight, but high fructose corn syrup, which is added to a variety of foods such as candy, packaged sweets, sodas, and juices, There is nothing more harmful than (HFCS). , sauces, ice creams, jams, breads.
“It's the sweet poison that lurks in your food. It's an artificial sweetener that's high in calories and carbohydrates, and doesn't contain large amounts of fat, protein, or micronutrients. HFCS is linked to obesity, type 2 diabetes, heart disease, and fatty liver disease. , is associated with many chronic diseases such as dyslipidemia.
People who are concerned about their health should do their best to avoid HFCS. This can be achieved by carefully reading food labels and choosing products that are HFCS-free. Instead, choose natural sweeteners,” says Sharma. Despite being hazardous to health, its widespread use is mainly due to its low cost and long shelf life.
What should I choose?
Experts recommend sweeteners like stevia, Luo Han Guo extract, and honey, but any food won't cause any harm if consumed in moderation. “I'm a proponent of consuming sugar in moderation, regardless of the type,” says Raji.
However, added sugars can lead to “weight gain, chronic disease, and other health problems,” so it's always best to avoid them. But that doesn't mean you have to eliminate sugar from your diet,” says Sharma. “Natural sugars found in fruits, milk and vegetables are completely healthy and can be consumed as part of a balanced diet. Importantly, limit the added sugars found in many processed foods and drinks. “It’s about doing it,” she added.
By following a few tips, you can enjoy your favorite sweet treat without compromising your health. “Choose products with less added sugar, limit sugary drinks, and create meals and snacks to control the amount of added sugar. Eat sugar in moderation and enjoy a balance of sweetness.” Please,” says the expert.
