A step-by-step guide to decode a sugar-free diet for your health goals

Most people cannot resist their favourite dessert, be it a scoop of ice cream, a kaju katli or any such delectable confection. But given that refined sugar — an empty-calorie food that is potentially addictive and has no nutritional value — has attracted a lot of negative attention for quite some time now, experts are looking at sugar-free sweets and how they can become an effective alternative in moderation.

This led bariatric surgeon Dr Aparna Govil Bhasker and registered dietician Mariam Lakdawala to come up with their book Sugar Free Sweets in which along with nutrient-rich, sugar-free sweet recipes, they note the impact of sugar on our health.

So, taking a cue, indianexpress.com decided to ask Dr Aparna and Mariam, some commonly asked questions about sugar.

How is sugar harmful?

Sugar, a processed food, contains simple carbohydrates and has no fibre, protein, or fat due to which it gets absorbed very quickly causing a rapid rise in blood sugar levels. “Our liver stores sugar in the form of glycogen. When the body’s glycogen stores are full, the excess sugar gets converted into fat by a process called lipogenesis. This leads to increased insulin resistance which can lead to further weight gain and can also lead to conditions like PCOD or type 2 diabetes,” said Dr Aparna, adding that “diabetes and obesity are no less than a pandemic”.

Excess sugar consumption can lead to high triglyceride levels, higher blood pressure, inflammation, and obesity, all of which are also risk factors for heart disease. “Today Indians develop diabetes at a much younger age, get its micro and macrovascular complications at an earlier age,” noted Dr Aparna.

She further mentioned that sugar also has “addictive potential”, making it challenging to cut back on the intake of sugary foods and beverages, which makes it a vicious cycle.

How would you describe a sugar-free diet?

A sugar-free diet can be described as a diet that is free from refined simple sugars containing foods like sucrose, high fructose corn syrup, maple syrup, honey, jaggery (processed), refined bakery products, polished rice, etc. “One must also avoid refined carbohydrates such as white bread or refined flour. It is a myth that honey and jaggery are healthier options,” said Mariam.

sugar There are different types of sugar (Source: Getty Images/Thinkstocj/Freepik)

How much sugar-free is too much? Is there a limit for sugar-free too?

Dr Aparna explained that the WHO recommends that added sugars should make up less than 10 per cent of total daily calories. “Ideally, limiting added sugars to below five per cent of total daily calories is associated with additional health benefits. Different sugar substitutes have different safe upper limits of consumption; however, it is advisable to avoid refined sugars. It is also important to educate patients on not being too dependent on sugar substitutes,” said Dr Aparna.

What happens in the body if one cuts out natural sugars too…say from fruits and dry fruits?

Foods like fruits and dry fruits contain fibre, antioxidants, and micronutrients in addition to natural sugars. “Cutting them out completely can potentially lead to micro-nutrient deficiencies, constipation, digestive issues, fatigue, and low energy levels. An overly restrictive pattern that removes an entire food group from the diet is not sustainable over time. It is important to have a balanced diet at all times. Pay attention and listen to your body and adjust your response appropriately,” Dr Aparna said.

Are sugar-free foods advisable for all?

Mariam elucidated that sugar-free foods are advisable for weight-watchers, people suffering from diabetes, dyslipidaemia, heart diseases, non-alcoholic fatty liver disease, PCOD, etc. “Athletes, children, teenagers and adults not suffering from any co-morbidities and having an ideal body mass index can indulge in sweets in moderation. Maintaining a balanced diet doesn’t mean completely eliminating treats or indulgences. It is about making informed choices and finding a balance that works for your health. It is always better to go for foods containing natural sugars than those with refined sugars,” she said.

What are some of the easily found sugar-free alternatives that people can opt for in their day-to-day lives?

Mariam listed easily-found sugar-free alternatives: