- Experts argue that sugar, when consumed in moderation, is not as harmful as often portrayed.
- Natural sugars in fruits, vegetables, and dairy provide essential nutrients and energy.
- Refined sugars in processed foods are the real culprits behind health risks.
Can sugar be a part of a healthy diet?
In recent years, sugar has been unfairly vilified, often painted as the ultimate dietary villain. But is sugar really that bad for our health? Fitness and nutrition experts say it’s all about moderation and the type of sugar consumed.
Neelima Bisht, Chief Clinical Nutritionist at Paras Health in Gurugram, explains that sugars from natural sources like fruits, vegetables, and dairy can provide essential energy and nutrients needed for our bodies’ functions. “When consumed in moderation, these natural sugars support overall health. The key lies in mindful consumption and balance,” she says. Bisht advises reducing the intake of refined sugars found in processed foods and beverages, which are linked to obesity, heart diseases, and other health issues. Instead, she recommends opting for whole foods rich in naturally occurring sugars. These foods provide a steady release of energy along with vital vitamins, minerals, and fiber.
Aman Duggal, a Scientific Author and Fitness Coach, adds that chemically, table sugar and “healthy carbohydrates” like starch are quite similar. “Both consist of sugar molecules, with starch having more sugars linked together. It is scientifically established that 100g of starch has more calories than 100g of glucose. Also, the term ‘sugar addiction’ is misleading. People don’t binge on table sugar in the middle of the night; they binge on chocolates, pastries, etc., which contain more calories from fat and hyper-processed ingredients,” Duggal notes.
He further clarifies that scientific studies comparing high sugar and high starch diets show no significant differences in health outcomes. “People lose the same weight and improve health markers with either, as long as they maintain a caloric deficit. The data reveals that sugar is unfairly demonized, with no significant health impact differences from other carbohydrates.”
In conclusion, the demonization of sugar is often overblown. While it’s crucial to limit refined sugars, incorporating natural sugars from whole foods into a balanced diet can contribute to overall wellness. The golden rule remains: moderation. A mindful approach to sugar consumption, paired with regular exercise and hydration, ensures that sugar can be part of a healthy lifestyle without adverse effects.
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