SUGAR IS BAD FOR HEALTH BUT WHAT IS THE BEST TIME TO HAVE SUGARY FOOD?
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 cushioning 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 (south zone) of nutrition and dietetics, Max Super Speciality Hospital, Delhi (Saket), tells India Today.
"Excess intake of sugar can lead to fatty liver, insulin resistance, metabolic syndrome, and weight gain," she says.
Adding to this, Kanikka Malhotra, a Delhi-based consultant dietician and diabetes educator, states that any excess glucose that is not used right away gets stored in the liver and muscles as glycogen, a readily available energy reserve.
She adds that 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, the enzymes in the mouth and small intestine break down complex carbs such as starches (found in grains) into simpler sugars. This process takes longer and results in a slower release of glucose into the bloodstream.
Further, explaining what sugar does to the body, Salini Somasundar, consultant dietician, Manipal Hospital, Pune, mentions:
- Sugar causes the brain to release dopamine and opioids â natural pleasure chemicals.
- Too much sugar causes a build-up of fat globules called non-alcoholic liver disease.
- Bacteria, such as Streptococcus mutans, eat leftover sugar in your mouth and ferment it into lactic acid. This dissolves the 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, dietician, Aster Whitefield Hospital, Bengaluru, you should always choose natural sugars such as fructose, which is found in fruits and vegetables. When consumed in whole foods, fructose comes with fibre, 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.
"While all sugars eventually turn into glucose, naturally occurring sugars tend to be a better choice due to the additional nutrients and the slower absorption rate," adds Kanikka Malhotra.
Meanwhile, Salini Somasundar tells us that brown sugar is a healthier option than refined white sugar. It is processed in a completely natural way to maintain as much of the sugarcane's natural nutrition as possible, including vitamins and minerals.
She mentions that coconut sugar that comes from the buds of coconut tree flowers and palm sugar that is made from the sap of the sugar palm tree (also called a date palm tree) are also good options.
Best time to consume sugar
Ritika Samaddar advises taking more natural sugars and that they should be consumed during the day.
On the other hand, for Kanikka Malhotra, while there's no magical 'best' time for consuming sugar, pairing it with protein, fibre, or healthy fats can help slow down absorption and prevent blood sugar spikes.
She mentions that if you have to eat sugar, you can take it after a workout or add it to your lunch, but it should be in small amounts.
Salini Somasundar is of the same opinion as she says that eating a dessert after lunch is best. "If you indulge in the afternoon, you'll have the opportunity to burn off the calories throughout the rest of the day," mentions the expert.
She also explains that generally, in the morning, people eat carbohydrate-dense breakfasts like cereals, fruits, and bread. Having sugary items in the morning can result in a spike in blood sugar levels.
As the body wakes up from an overnight fast, it becomes even more sensitive to carbohydrates. This makes sugar a bad choice for the body in the morning.
Lastly, sharing her thoughts, Veena V adds that consuming a small amount of sugar (or carbohydrates) before exercise can provide quick energy. This can be beneficial for endurance and performance, especially for high-intensity or prolonged activities.
Consuming sugar (in the form of carbohydrates) after exercise, on the other hand, can help replenish glycogen stored in muscles and liver. She also adds that it is preferable to consume sugar earlier during the day.
Experts mention that you should avoid sugary treats before going to bed. As you drift off to sleep, your body naturally slows down many processes, including metabolism. This means the body isn't working as hard to burn off the incoming sugar rush.
It can lead to a spike in blood sugar levels. While the initial surge might make you feel more awake, it can be followed by a crash later in the night, potentially disrupting sleep patterns. This can also disrupt hormonal balance.
Obsessed with sugar? Remember...
- Natural vs added sugars: Prioritise natural sugars and limit added sugars found in processed foods and beverages, as they provide empty calories and little nutritional value.
- Read food labels: Pay close attention to added sugars on food labels. The World Health Organization recommends limiting added sugar intake to less than 10 per centof daily calories.
- Focus on whole foods: Prioritise fruits, vegetables, and whole grains for natural sugars. These come packaged with fibre, vitamins, and minerals, offering benefits beyond just sweetness.
- Keep a check on the portions: Enjoy sugary treats occasionally, but keep portion sizes in check.
- Pair with other nutrients: When consuming sugar, try to pair it with protein, fibre, or healthy fats. This helps slow down sugar absorption and prevent blood sugar spikes.
- Be mindful of blood sugar: If you have diabetes or pre-diabetes, be extra cautious with sugar intake and monitor your blood sugar levels regularly. Consult your doctor or registered dietitian for personalised guidance.
- Maintain a balanced diet: Integrate sugar into a balanced diet that includes a variety of nutrients. Combining sugary foods with nutrient-dense options can help mitigate some of the negative effects of sugar.