Experts discuss the effects of sugar on the body, its health implications, and healthier alternatives.
Doesn't sugar make everything better? On a low day, a scrumptious-looking doughnut can lift our spirits, a tub of caramel popcorn enhances any movie-watching experience, and a jar of Nutella is the perfect comfort for a broken heart.
But as delightful as sugar is, it isn't good for you. Everyone seems to warn us about its negative effects, from social media influencers to doctors.
So, what do we do with all those cravings? Is there ever a time when we can indulge in sugary treats without worrying what they would do to us? Let's find out from the experts.
What Happens When You Eat Sugar?
"When we consume sugar, it gets digested and is broken into glucose which is absorbed by the blood. Glucose raises the blood sugar level and also leads to the release of insulin so that the glucose can be absorbed by the muscles to provide energy," Ritika Samaddar, head of nutrition and dietetics at Max Super Speciality Hospital in Delhi, explains.
"Excess intake of sugar can lead to fatty liver, insulin resistance, metabolic syndrome, and weight gain," she says.
Kanikka Malhotra, a Delhi-based consultant dietician and diabetes educator, adds that any excess glucose not used right away gets stored in the liver and muscles as glycogen, a readily available energy reserve. Simple sugars, such as sucrose (table sugar) and fructose (found in fruits), are easily absorbed in the small intestine and quickly enter the bloodstream. However, complex carbs like starches (found in grains) take longer to break down into simpler sugars, leading to a slower release of glucose into the bloodstream.
Effects of Sugar on the Body
Salini Somasundar, a consultant dietician at Manipal Hospital in Pune, provides further insights:
Sugar causes the brain to release dopamine and opioids – natural pleasure chemicals.
Too much sugar causes a build-up of fat globules called non-alcoholic liver disease.
Bacteria, such as Streptococcus mutans, consume leftover sugar in your mouth and ferment it into lactic acid, which dissolves minerals in your tooth enamel.
Glucose and fructose form bonds between amino acids that convert collagen and elastin into substances that cause wrinkles.
Is Any Sugar Good?
According to Veena V, a dietician at Aster Whitefield Hospital in Bengaluru, you should always choose natural sugars like fructose, found in fruits and vegetables. When consumed in whole foods, fructose comes with fiber, vitamins, and minerals, which can mitigate some negative effects of sugar.
You can also opt for lactose, found in dairy products. It is broken down into glucose and galactose in the body. Additionally, sucrose present in some veggies and dates/figs can also be consumed.
In conclusion, while sugar can bring joy and comfort, it is essential to be mindful of the type and amount of sugar consumed. Opting for natural sugars found in whole foods and maintaining a balanced diet can help you enjoy sweet treats without compromising your health.
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