Every year July 9th is celebrated as the National Sugar Cookie Day! For most of us, it's a lovely reason to make a batch or buy those buttery, decorated cookies. But when you think about health and wellness, you may want to question if sugar cookies are unhealthy for you, and what should you be mindful of before you grab that second (or third!) cookie? In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, explained that it's more or less a matter of knowing about the ingredients, portion sizes, and your overall eating habits. Read ahead to know everything he shared with us.
What's in a Sugar Cookie?
At their simplest, sugar cookies consist of a few basic ingredients:
- Sugar: The name itself gives it away! Sugar is the main ingredient that makes the cookie sweet and, naturally, gives it its caloric value. Although tasty, too much sugar has been associated with numerous health issues, such as weight gain, type 2 diabetes risk, and heart disease.
- Butter: Adds that rich taste and tender texture. Butter is a source of saturated fat, which, eaten in large amounts, can elevate LDL (bad) cholesterol.
- All-Purpose Flour: This milled grain gives the cookie structure. Milling removes the bran and germ from flours, leaving them fibre-, vitamin-, and mineral-poor compared to whole grains. Quicker spikes in blood sugar can result from this.
- Eggs: Add to richness and binding.
- Vanilla Extract and Leavening Agents (such as baking powder/soda): To add flavour and make them rise.
Are Sugar Cookies Bad For You?
It's not often productive to demonise a single food. Rather than declaring sugar cookies to be necessarily bad. Here are a few considerations shared by Dr Tyagi:
1. Nutrient Density
Sugar cookies are calorie-dense but nutritionally sparse. They don't provide much in the way of vitamins, minerals, or fibre that are essential for good health.
2. Sugar Content
A standard sugar cookie may have a lot of added sugar. The American Heart Association suggests limiting daily added sugars to no more than 25 grams (6 teaspoons) for most women and 36 grams (9 teaspoons) for most men. A few cookies can put you well over this threshold.
3. Saturated Fat
The fat from butter adds saturated fat.
4. Refined Grains
White flour use translates into fewer grams of fibre and a faster effect on blood sugar.
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Things to Know Before You Indulge
Dr Tyagi highlighted that rather than total avoidance, leading to subsequent overindulgence, a mindful approach is the best. Consider the following:
- Portion Control is the Key: This is perhaps the most important advice. Rather than blankly biting into a plate of cookies, choose one or two to indulge. Savour every bite.
- Frequency is the Key: National Sugar Cookie Day is only once a year. Indulging in a sugar cookie or two on holidays is far different from making them a daily practice. Moderation is the key to your overall diet.
- Balance Your Plate: If you're aware that you will be having a cookie, ensure the rest of your diet for the day is filled with nutrient-packed foods: lean protein, fruits and vegetables in abundance, and whole grains.
Bottomline
Sugar cookies, as with most sweets, are just fine in moderation within a well-rounded diet. On National Sugar Cookie Day, there's no reason to feel guilty over indulging in the classic. The evil comes when they are an everyday, unthinking component of an otherwise poor diet. By paying attention to ingredients, controlling portions, and adjusting your overall food balance, you can indulge on this sweet day without throwing your health and wellness objectives off track.