This story is from June 26, 2014

The 'not-so-sweet' sugar

Refined sugar is one of the most empty, useless and un necessary ways to consume calories.
The 'not-so-sweet' sugar
Refined sugar is one of the most empty, useless and un necessary ways to consume calories.
Devoid of any other nutritive value, sugar provides four empty calories for every gram consumed. It increases the calorie load of any meal that the body has to digest and utilise at a particular time thus leading to peaks in our blood sugar levels (high glycemic index).
This is the main cause of concern for diabetics as well as those trying to watch their body weight, and also the ones with hormonal imbalance like PCOD (poly cystic ovarian disease).

More begets more
And there is no better way to describe sugar cravings. The more sugar you consume, they more you need (or rather think you need). Sweet tooth is a cultivated habit that gets stronger as the years pass by and the dependency increases.
Why do most people crave something sweet post meals?
Could such a thing be a physiological demand of the body? Absolutely not After a full meal, the blood level is at its peak and there can be no possibility of a dip or hypoglycemic response that creates a craving. These cravings are more in the mind than the body. Studies indicate that most sugar cravings are due to a protein deficiency and not because of low sugar levels. When our
diet doesn't provide adequate protein through daily meals, the demand is manifested as a sugar craving but the body actually is in the need of more protein. So, focussing on consuming foods with adequate proteins is the trick.
Healthier substitutes for sugar
Honey: The process of manufacturing refined sugar destroys certain beneficial antioxidants and enzymes that are well retained in honey. Honey, along with sweetness, imparts healthy essential minerals that are vital for the metabolic processes in the body. But ensure you're using raw honey as processed honey is higher in fructose.
Sweet solutions: Add a dash of honey to green or herbal tea to enhance its taste; it also improves immunity. Sweeten your breakfast cereal with honey or use it in desserts or baked foods.
Jaggery: Jaggery is a traditional unrefined sugar made from sugarcane, but these days it is also made from the sap of coconut and sago plants. Since it does not go through additional processing, most of the natural vitamins and minerals are retained, especially iron.
Sweet solutions: Use jaggery in traditional Indian sweets in place of sugar; add to porridges, sheera, halwa and barfis.
Maple syrup: Maple syrup is acquired from boiling the sap of maple trees. Known for its earthy flavour, maple syrup is a good source of manganese and zinc. Some varieties have HFCS (high fructose corn syrup ­ the culprit in the epidemic of obesity) and other sugars added to them, so choose wisely.
Sweet solutions: Use in salad dressings and as accompaniment to pancakes and waffles.
Drizzle on ice-creams and puddings.
Agave: Also called `honey water', agave is made from the same plant from which tequila is made. Agave is much sweeter than sugar, thus a little can go a long way.
But it is said to be high in fructose content, so avoid using in large quantities.
Sweet solutions: It can replace most liquid sweeteners; use it to flavour iced teas.
Date sugar: Date sugar is extracted out of dehydrated dates. It contains essential minerals such as calcium, iron, phosphorous, magnesium, zinc and selenium. It helps improve digestion, immune system, asthma and muscle soreness.
Sweet solutions: It can replace sugar in baked products like breads, muffins and crumbles. Sprinkle it over oatmeal or yogurt Since it does not dissolve, do not use in beverages like tea or coffee.
A word of caution
However, note that even though the above substitutes are healthier, they are still high in fructose content and the glycemic index, so do not use liberally as it can elevate blood sugar levels and lead to higher storage of body fat, and thus obesity.
Alternatively, if you still need to add sweetness to your palate without additional calories, there are many artificial sweeteners available in the market. However, anything `artificial' has no place in the human body and leads to many side effects. Thus, avoid using them daily.
Your motto should be: Forget the sugar, I'm sweet enough!
(by Pooja Makhija Consulting Nutritionist & Clinical Dietician)
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