Diwali is now just around the corner. From that annual deep cleaning of the house to making delicious delicacies, to having loads of fun with friends and family, there are several aspects that characterise this annual festival of lights. One such characteristic is sweets and loads and loads of them. In fact, it isn’t specific to India and Diwali, sweets have been an intrinsic part of festivities across cultures. However, we know their health implications and should consume these judiciously. In a video on YouTube, Dr Sriram Nene, who is a cardiac, thoracic, and vascular surgeon, shared what you should know about sugar and sweets this Diwali.
On why sugar is bad, he replied, simply “because diabetes is endemic” in India. Sweets are made with refined sugar. This has no fiber, and other macronutrients. These straight-up reach the bloodstream, leading to a spike in the blood sugar level. In response, the pancreas releases insulin. Some amount of sugar is used up as energy, and the rest is stored as fat. Thus, this food item can lead to:
- Diabetes
- Cardiovascular diseases
- Liver diseases
Harmful Effects Of Sugar
(Photo Credit: Freepik)
“When you eat sugar, you feel great for about half an hour,” explains Dr Nene in the video. But your blood sugar level spikes, your pancreas releases insulin, the sugar gets absorbed by the cells, and then you experience what is called a sugar crash. In the short term, it makes you tired, and more importantly, hungry. An average 70-kilogram person should eat 2,000 calories a day. But due to the sudden sugar crash, you get hungry, due to which you end up eating more than you need in a day. In the long term, it leads to:
- Diabetes
- Cardiovascular diseases
- Neurological issues
Also read: Nutrition For Diabetes: Here's How You Can Manage Blood Sugar Levels With Diet
Does It Mean You Shouldn’t Have Sugar At All?
(Photo Credit: Freepik)
It’s Diwali, and it is OK to indulge in some sugar once in a while. Although “you’re gonna pay for it,” said the doctor. Here are some of his tips:
- If there is a box of sweets with options of dried fruits sweets and those that are just made with refined sugar, “I would choose those with nuts,” said Dr Nene. This is because dried fruits contain fiber and some natural sugars, hence will take time to be broken down.
- If you have the option to choose between sweets and fruits, opt for the latter. This is because fruits are high in fiber and natural sugars, and your body takes time to break them down, thus there is no sudden spike in sugar levels.
- However, if you are a diabetic, there are certain fruits that are high in sugar, which you should avoid. You can have them in small portions, but do not eat them in large quantities.
- Other than these, you must also look for hidden sugars. For example, fruits are great for your health. But, if you are opting for packaged fruit juices, you must take a look at their ingredients. These contain added sugar, which as you know is bad for your health, making you prone to several diseases. Similarly, energy drinks are too high in added sugars. When it comes to tomato sauce, a teaspoon of it contains about 5 grams of sugar, which doesn’t come from the tomatoes. Hence, what might help is when you buy any packaged foods, just go through the ingredients label, and make your choice judiciously.
- Now coming to cereals, there are many to choose from. When it comes to choosing between corn flakes and oats, go for the latter. This is because corn flakes, although some macronutrients are added, contain added sugars. Oats, on the other hand, have a very small amount of added sugars and contain a lot of fibres, hence these take time to be broken down.
Also read: Replace Sugar With These 6 Natural Sweeteners
So, this is all about sugars and sweets. Lastly, regarding the takeaway points, just “stay on target, stay on the path, and have a balanced diet,” said Dr Sriram Nene.
Photo Credit: YouTube Screengrab/Dr Sriram Nene