Sugar by itself doesn’t trigger a dysfunction however extra consumption can precipitate diabetes in those that have a powerful tendency. Sugar management may also be tough in diabetic sufferers. So how does one cut sugar or minimise consumption in a rustic that’s susceptible to this illness? By being a bit conscious and decreasing daily sugar consumption, say consultants.
“Table sugar is sucrose, which is broken down to glucose. The circulating sugar is glucose and is the main fuel for generating energy for cells of the body. Glucose is produced in the liver (muscles and kidneys) as required and the body makes enough glucose to match the requirements of the organs, especially the brain. We don’t need to take sugar from outside,” says Dr C S Yajnik, famous diabetologist and Director of the Diabetes unit at KEM Hospital, Pune.
The downside with Indians is style buds however you may get habituated to low/no sugar content material, says Dr Tejas Limaye, medical nutritionist and licensed diabetes educator. “Cut down sugar added in milk/tea/coffee. This will drastically reduce daily sugar consumption. Prefer plain water when thirsty over juices/sweetened beverages. Instead of refined, synthetic sweets, go for fresh or dry fruits. Try to sense the sweetness hidden in every food by consuming it peacefully and chewing it well (all grains taste sweet when chewed thoroughly),” she provides. According to experiences, the per capita consumption of sugar and sweets is growing steadily in India. Parallel to this rise, the prevalence of weight problems, sort 2 diabetes and coronary heart illness can also be on the improve, Dr Tejas says and appeals that nearly each meals is transformed to sugar at the finish of digestion, therefore easy sugar is just not actually wanted.
Many of us generally tend to eat one thing candy after each meal. Indian sweets, sweets, artificial juices, comfortable drinks and biscuits comprise excessive concentrations of sugar. “Sugar provides empty calories (calories without any nutrition). One gram of sugar yields 4 kcal. The need then is to include healthy eating habits from early childhood. Read food labels carefully to detect the hidden sugar in packaged foods. Avoid foods high in sugar (if a food contains more than 15 grams sugar per 100 grams of food). Again, foods where sugar is listed in the first three ingredients are a no-no,” Dr Tejas cautions.
Sugar, jaggery, and honey will not be very completely different. Replacing one with one other provides no extraordinary advantages, consultants say as in the finish all of them are glucose for the physique. Also use of pure sweeteners — fruit purees /dry fruits/ licoricej — is suggested . Chemical sweeteners (sugar-free) can be utilized in session with docs and nutritionists.
Dr V Mohan, famous diabetologist and Chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai, says sugar is dangerous not just for diabetes however has a bunch of different comorbidities related to it. “To start with, dental caries in children are directly linked to sugar intake. Sugar also contributes to increased triglyceride levels (lipid abnormalities), obesity and thereby to hypertension and Type 2 diabetes. It is also not safe for the heart. There is some indirect evidence that excessive sugar intake may be related to fatty liver and some forms of cancer as well,” provides Dr Mohan.
“One cannot definitely say that by just eating sugar one will get diabetes as a genetic predisposition might also need to be factored in. There is no doubt though that if one is in a pre-diabetic stage, excessive intake can push you into the diabetic stage. While the commonest cause of uncontrolled diabetes is the intake of sugar in the diet, conversely, if that sugar intake is cut down, it helps to control diabetes well, reduce weight and produce a remission of diabetes known as reversal of diabetes,” Dr Mohan provides.
On sugar substitutes, Dr Mohan says there are differing kinds of sweeteners – the nutritive ones that comprise fructose really defeat the goal of switching over from sugar. The non-nutritive sweeteners are calorie and sugar-free (like stevia) and therefore might be taken by folks with diabetes. “Still there is fear among the public that consuming alternative sweeteners can lead to deleterious health, including cancer. This is not true and has not been conclusively shown that such sweeteners are harmful to health and can be consumed in limited quantities,” the professional says. Dr Mohan admits it is probably not attainable to fully eradicate sugar however makes a powerful case about the adage, the much less the higher, being very pertinent as far sugar is anxious. “The next time you reach out for sugary sweets and beverages, pause and ask yourself whether there is a healthier alternative like fruits,” he says.
Maitreyi Bokil, train physiologist and sports activities nutritionist factors out that feeding your mind refined sugar is sort of a rave celebration in the mind. “Repeated behaviour causes not only insulin resistance but reduced food related satiety (till eventually you eat the sweet),” she says.
On why there are sugar cravings, Bokil explains, “The brain is ‘bored’ of the usual food and wants something exciting. Therefore, sugar is exciting for the brain. Often during stressful times (be it deadlines, conflict situations or traffic chaos) the brain needs reassurance of safety. Sugar is release for the brain at such times.”
So how does one battle the urge of stress-eating? “Other things can also be calming and reassuring: Go out for a small walk and breathe fresh air, do a light exercise or yoga routine, drink a non-caffeinated drink like chamomile or lemon tea,” she advises. The nutritionist additionally provides there is probably not time for an intensive mouth rinse post-meals as meals vapours journey to the mind prompting a change of style. “One of the solutions for changing the taste in your mouth could be to rinse with a mouthwash or chew on a natural mouth freshener like home-roasted saunf and flaxseeds,” Bokil says.
The ultimate resolution for Indians habituated to presenting sweets in any respect festivals and main capabilities is to substitute them with options like gifting wholesome nuts. Experts additionally emphasise the want for collective efforts from all stakeholders (authorities, coverage makers, meals producers, media, faculties, customers) to cut down on sugar consumption.
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