Is sugar important for health in small amounts?

Question

Hello doctor,

I am a 27-year-old female, and I am getting married next year. I have been trying to lose some weight for quite some time. My dietician has suggested me to stop consuming any food or beverage with added sugar. But, Is not sugar important for our health in small amounts? Is added sugar different than the regular sugar? Can you please explain this in detail?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Yes, kind of good choices are made now, but they are full of preservatives and added sugar or salt. Consuming high carbohydrates leads to high sugar levels in the blood, which leads to a faster deposition of fats in the body. This leads to obesity, which can result in metabolic disorders like diabetes (high blood sugar), high cholesterol, hypertension (high blood pressure), and PCOS (polycystic ovary syndrome).

It is a concern for a young girl if obese, as it could lead to PCOS too. A customized diet plan needs more details like height, weight, age, medical issues, etc but I can help you with a quick tip to identify hidden sugars in your diet.

Don't's -

Sodas and sweet drinks like aerated drinks and tetra-pack fruit juices are to be avoided in the diet, because they are high in carbohydrates, which increase blood sugar. Also, their high fructose content has been linked to insulin resistance (when the body does not respond properly to insulin) and an increased risk of obesity (overweight), fatty liver, and other diseases.
Refined carbohydrates like white bread, pasta, and rice are low in fiber and high in glycemic index (a measure of how quickly a food raises blood sugar levels.). This combination can result in high blood sugar levels.
Fruit-flavored yogurts are usually low in fat, but high in sugar.
Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes.
Honey, maple syrup, jaggery, and sugar.
Packaged snacks are typically highly processed foods made from refined flour that can quickly raise your blood sugar levels and weight gain.
Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (kismis) are high in the glycemic index as well as load and thus they need to be avoided.
Starchy vegetables need to be avoided like potatoes, yam (zimikand), colocaisa (arbi), beetroot, squash, corn, and sweet potatoes.
Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

Yes, it is alright to have two teaspoons of sugar in a daily diet on tea or coffee if you are able to cut down on the hidden source of sugar in your diet.

I hope I have answered your question.

Let me know if I can assist you further.

Regards.