White refined sugar gives you empty calories. Excess intake in the form of desserts & sweets can lead to obesity, diabetes & heart disease.
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Avoid hidden sugar
Avoid hidden sugar sources like ketchups, biscuits, bread, aerated drinks & packaged fruit juices. Avoid processed & packaged food to control sugar intake.
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Know the risks
High sugar intake can interfere with hormones that regulate hunger & satiety, leading to increased calorie intake, weight gain & poor oral health.
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... Some more
It can also affect your metabolism, leading to higher insulin and fat storage. Sugar is addictive in nature. It releases dopamine in reward centre of the brain.
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Healthy alternatives
High sugar intake can increase cravings and make you overeat. To avoid these side effects, there are a few healthy sugar alternatives that you can bank on.
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Honey
Honey contains vitamins, minerals & antioxidants. Phenolic acid & flavonoids in honey can help reduce risk of diabetes, obesity, inflammation.
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Coconut sugar
It is extracted from sap of the coconut palm. It contains iron, calcium & potassium. It has a low glycaemic index than sugar, but is still high in calories.
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Dates
They contain sugar but are packed with fibre. They have a low glycemic index. Fibre in dates slows down the release of sugar in blood, preventing a blood sugar spike.
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Jaggery
Jaggery is unrefined sugar, obtained from raw, concentrated sugarcane juice. This natural sweetener can help in treating cough, cold, and can also boost immunity.
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Maple Syrup
It contains traces of iron, zinc, potassium and manganese. Its antioxidant content is higher than honey. It has low glycaemic index but can raise blood sugar.
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Point to note
These alternatives are healthier than sugar, but they should be used sparingly. They are natural and offer health benefits. Keep in mind that moderation is the key.