Beware of hidden sugars

Read on to fight against artificial and hidden sugars and learn about the natural alternatives

By Sonal Ved

These days’ hidden sugars are lurking everywhere, either under the name of ‘sugar’ or in products such cakes, cookies, pastries, cereal, rice, canned food, pasta and candy. We get some experts to throw light on the subject and how you can battle it right.

Why is sugar bad?

We are familiar with the fact that sugar is not completely banned for all diabetics. Even though it is bad for the body, small quantities are allowed for every patient. However, it is important to curb the sugar intake as refined sugar has the potential to increase the blood sugar level (hyperglycaemia), cause weight gain and leads to insulin resistance. In several cases it also causes complications like nephropathy, retinopathy and foot problems.

The truth about hidden sugar

One of the biggest dangers of buying natural or unnatural food ingredients from the market is getting hold of a product that is loaded with sugar but doesn’t say so. A lot of food companies are selling ingredients like packaged fruit juices, frozen fruits, refined flour, croissants, white bread, macaroni, pasta, canned beans, canned vegetables, etc that are ultimate sources of unnatural sugar. This hidden sugar when consumed unknowingly by diabetics causes havoc in the insulin levels. Therefore it is very important to read food labels carefully when shopping.

Stay away from words like invert sugar, glucose, dextrose, fructose, maltose, malt syrup, high fructose, sucrose, corn syrup and honey, which are sugars on their own.

The alternatives

This doesn’t mean you should stay away from all kinds of sugar. Although a lot of people today opt for pre-packaged sugar alternatives, studies have shown that artificial sweeteners have other side effects and must be avoided by all means. Instead stick to limited amount of natural sugar that is derived from ingredients like fruits, vegetables and milk. These not only contain fewer calories, they are even rich in antioxidants, fibre, vitamins and minerals. They provide an instant source of energy and keeps one going for longer as compared to refined and artificial sugar.

Tips on curbing sugar cravings

• Consume small and frequent meals
• Keep yourself hydrated by drinking plenty of water
• Include fibre in your diet by eating more vegetables or fruits
• If you get a sweet craving choose a fruit rather than a desert
• Avoid excess salt
• Avoid storing food like ice creams, sweets and chocolates at home
• Try to focus elsewhere when a craving arises

(Inputs from dietician Ushma Karia and clinical nutritionist Hetal Gohil from Just Diabetes; dietician Richa Anand from Dr L H Hiranandani Hospital)

Picture credit: Image Source/India Picture