Sugar- Friend or Foe? Is Giving up refined sugar necessary for a healthy diet?

January 25, 2024January 25, 2024 | vandana

Are you the one who chose to cut back on or give up refined sugar due to health concerns? Are you trying to find healthier substitutes for processed sugar? Ever wondered if bidding farewell to refined sugar is the ultimate key to a healthy diet, or if a more balanced, moderate approach could be the secret sauce? Let’s unravel the sweet truth: “Is cutting out refined sugar entirely necessary, or is moderation the magic ingredient for a healthier you?”

Why should you consider giving up sugar?

Refined sugar, often added to processed foods and sugary beverages, can have several negative effects on health when consumed in excess. Here are some of the adverse effects of refined sugar:

Weight Gain and Obesity:

High sugar intake is linked to an increased risk of weight gain and obesity due to excess calorie consumption.

Increased Risk of Type 2 Diabetes:

Consuming large amounts of refined sugar is associated with insulin resistance, which can contribute to the development of type 2 diabetes.

Also check, 6 Foods to manage diabetes in kids

Dental Issues:

Refined sugar is a major contributor to tooth decay and cavities, as it provides a favorable environment for the growth of harmful bacteria in the mouth.

Also check, 4 Essential Vitamins to Prevent Teeth Grinding in Kids

Cardiovascular Problems:

Excessive sugar intake may contribute to heart disease by increasing blood pressure, inflammation, and triglyceride levels.

Negative Impact on Metabolism:

High sugar intake can lead to fluctuations in blood sugar levels, causing energy spikes and crashes and contributing to feelings of fatigue.

Also check, How to boost body metabolism

Increased Risk of Fatty Liver Disease:

Consuming too much sugar, particularly fructose, is associated with the development of non-alcoholic fatty liver disease (NAFLD).

Insulin Resistance:

Refined sugar can contribute to insulin resistance, impairing the body’s ability to regulate blood sugar levels properly.

Inflammation:

Excess sugar intake may contribute to chronic inflammation, which is linked to various health conditions, including arthritis and certain cancers.

Negative Impact on Mental Health:

Some studies suggest a potential link between high sugar consumption and an increased risk of mood disorders, such as depression and anxiety.

Also check, Anxiety Management in Adults

Addictive Properties:

Sugar can be addictive, leading to cravings and a cycle of overconsumption, which can be challenging to break.

Should you quit sugar completely? Or moderation is the key?

Complete elimination of refined sugar is not necessary for everyone, and in many cases, moderation is a more realistic and sustainable approach to maintaining a healthy diet. Here’s a balanced perspective:

1. Moderation is Key:

Moderate consumption of refined sugar can be part of a healthy diet for most people.
Enjoying occasional treats or desserts in moderation is generally acceptable.

2. Natural Sugars vs. Added Sugars:

Differentiate between natural sugars found in whole foods (like fruits) and added sugars in processed foods.
Natural sugars come with additional nutrients and fiber, providing health benefits.

3. Mindful Eating:

Be mindful of overall sugar intake and make conscious choices to limit added sugars, especially from processed and sugary foods.

4. Health Conditions:

Individuals with specific health conditions (e.g., diabetes, obesity) may need to monitor and limit sugar intake more closely.

5. Balanced Diet:

Focus on a balanced diet that includes a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

Also check, Importance of balanced diet in kids

6. Read Food Labels:

Be aware of hidden sugars in packaged foods and read labels to make informed choices.

7. Individual Variation:

Dietary needs vary among individuals, and what works for one person may not be suitable for another.

8. Gradual Reduction:

If you’re used to a high-sugar diet, consider making gradual reductions to allow your taste buds and habits to adjust.

9. Consult with Professionals:

If you have specific health concerns or conditions, consult with healthcare professionals or registered dietitians for personalized advice.

10. Lifestyle Factors:

Consider your lifestyle, activity level, and overall health goals when determining your approach to sugar intake.

Also check, How do yoga asanas and mudras help in stress and anxiety relief?

Here are some healthier substitutes!

Sweetener	Description	Considerations
Honey	Natural sweetener with antioxidants and potential health benefits.	Moderation is key due to its high fructose content.
Maple Syrup	Rich in antioxidants and minerals, providing a distinct flavor.	Choose 100% pure maple syrup without added sugars or syrups.
Agave Nectar	Sweeter than sugar, use sparingly; high in fructose.	Mindful consumption due to its high fructose content.
Stevia	Plant-derived, zero-calorie sweetener. Safe for diabetes.	Some people may experience a bitter aftertaste.
Coconut Sugar	Lower glycemic index; contains small amounts of nutrients.	Still a form of sugar, so use in moderation.
Date Sugar	Made from dried, ground dates; contains fiber and nutrients.	Adds a rich flavor; may not dissolve well in liquids.
Molasses	Rich, robust flavor; contains iron and other minerals.	Choose unsulfured molasses for a healthier option.
Monk Fruit Sweetener	Natural, zero-calorie sweetener; safe for most people.	Relatively new, so long-term effects are not fully known.
Xylitol	Sugar alcohol with fewer calories; lower impact on blood sugar.	Can be toxic to pets, so keep away from animals.
Erythritol	Sugar alcohol with minimal impact on blood sugar.	May cause digestive issues in some people with excessive intake.

Substitutes for refined sugar

Note: Always consult with healthcare professionals or registered dietitians for personalized advice, especially if you have specific health concerns or conditions. Moderation is key, and individual responses to sweeteners can vary.

It’s important to strike a balance that works for you and promotes both physical and mental well-being. Complete restriction of certain foods, unless medically necessary, can be challenging to sustain and may lead to feelings of deprivation. Making informed choices and practicing moderation allows for a more flexible and enjoyable approach to eating.

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Does Sugar have harmful effects on bones?

May 16, 2021February 7, 2022 | Vandita

During the early years, the bones of kids develop and grow while also being depleted at the same time. If the consumption of calcium, Vitamin D and other required minerals are sufficient, the health of bones will be positive. If the consumption of required vitamins and minerals are less, the depletion of bones will soon take over resulting is much weaker bones and easy fractures. (What are some bone building foods?). In addition to this, consumption of sugar can have harmful effects on bones too.

We have already talked about h ow refined Sugar harm our body. Now, lets see how it can damage the bones too.

Sugar can be consumed in many forms like Bread which is extremely high in added sugar and one of the most staple food in every household for kids. Other common sources of sugar are white sugar, brown sugar, cane sugar, cookies, candy, donut, cake, canned drinks, packed juices, bottled shakes and smoothies, granola bars, sauces, jams and many others. Such intake on a regular basis can deplete four of the best bone-friendly nutrients from your child’s body. (Why are antioxidants good and which foods have them?)

Calcium + Phosphorous

Calcium combines with phosphorous to make calcium phosphate which is most important component for our bones. When sugar is consumed, there is acid that’s released in the body. In order to balance this acid, calcium is extracted from the bones resulting in Calcium deficient weaker bones. (What are some easy to feed calcium rich foods?)

Vitamin D

Vitamin D assists in absorption of Calcium by the bones. Consumption of sugar increases an enzyme that degrades vitamin D and thereby also results in reduced absorption of calcium by the bones. Double whammy!

Vitamin C

Vitamin C helps to make collagen and also delays the decaying process of bones. Sugar intake restricts the absorption of this vitamin into our body cells resulting in weaker bones. (How to reduce iron deficiency in kids through food)

Magnesium

Magnesium works on keeping the bones strong. Sugar strips the body of magnesium too by releasing it out through urine.

So yes! sugar can have harmful effects on the bones.

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Check more healthy recipes loved by kids.

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Ageing skin signs: Cut down your sugar intake!

October 7, 2020January 10, 2023 | Vandita

Sugar ages you! Yes, you read it right. It is pretty hard to avoid sugar, especially to those who have a sweet tooth. While sweets taste absolutely delicious all the time, it can also create worries about ageing skin. Although there are numerous factors that affect the skin, sugar is perhaps the worst. (Sugar effects on body)

Processed foods and the foods that are high on glycemic index scale not only affects your waistline but creates havoc on ageing skin too. It is not that you should completely avoid sugar but limit it to low amounts. Sugars that are found naturally in fruits and vegetables are indeed good for your health as they are absorbed more slowly and consist of complex carbohydrates and fibers.

Also, fiber rich food helps in slowing down the absorption of sugar in the gastrointestinal system. But how do you see the sugar effects on the body and skin? (Effect of sugar on kids)

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WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

Signs that sugar is aging your skin:

Skin sagging
Upper lip crosshatch lines
Hyperpigmentation
Discolorations
Hard layer of skin
Skin wear and tear
Deep crevices around the curve areas of face

How does sugar affect our skin?

Glycation: Glycation is nothing but a chemical reaction that occurs when sugar normal range in the bloodstream hikes beyond what our insulin can handle. More glycation, the faster the signs of ageing skin. When you consume sugar, insulin is released to control blood sugar levels. This process promotes the release of stress hormones that cause pimples or acne.

Collagen and elastin damage: The above-mentioned process of glycation affects the two major skin protein collagen and elastin. These proteins are responsible for keeping the skin firm, healthy and youthful. As these two proteins come in contact with the sugar, they become weak or impaired and start showing signs of ageing skin.

Disables naturally present antioxidant enzymes: Antioxidants are imperative as it protects skin from free radical damage and UV rays. Consumption of sugar increases the production of free radicals in the body. This creates oxidative stress and damages skin which contributes to ageing skin. (Why do we need antioxidants)

How to prevent sugar face?

Cutting down your sugar intake doesn’t mean completely eliminating it. Just be aware of where the sugar is coming and how much you are having.

Reduce sugar intake: If you say that you have completely eliminated sugar from your diet, let me say that is practically possible to achieve. This is because a lot of food contains hidden sugars. Maximum 25g of sugar is what out body can handle without adverse effects. Cut of the processed foods. Choose foods that have low glycemic scale value. Read labels to make healthier choices. (Healthy sugar alternatives)

Sleep: Lack of sleep or poor quality of sleep shows signs of ageing skin by producing fine lines, wrinkles, uneven skin tone, slugging and even lessens the skin tightness. Good sleep also counteracts the effect of sugar to skin and other stressors. (Eat this to get sound sleep)

Adequate water intake: Drink plenty of water and eat plenty of water if you want to glow. Water not only hydrates the skin but also supports the production of collagen and elastin.

Proper diet: Proper diet which is rich in vitamins and minerals such as vitamin A,D,E,K,C B1,B6,B12 and magnesium, zinc, iron, potassium, calcium, proteins, fats are essential in skin development and maintenance. Include fiber rich food in your diet as these slow the absorption of sugar.

Reduce stress: A tip for healthy skin. Avoid stress! Stressing produces the hormone cortisol, increases the inflammation and glycation actions on the skin. Also, stress upsurges the cravings for sweet and sugary foods.

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What are the effects of sugar to the body of kids?

September 11, 2020September 13, 2023 | Vandita

The effects of sugar to the body of kids are severe. Sugar can harm the growth and performance of a child. Any kind of added sugar damages the protein in our body, resulting in aging of organs, which further compromises immunity, growth and functioning. Kids often fall sick, heal slow, are physically unfit and become lazy.

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Effects of sugar to the body of kids.

May lead to weight gain
Causes tooth cavities
Risk of acne
May lead to fatty liver
Spikes blood sugar level

Greatest source of sugar in the average kid’s diet are sugary snacks and beverages like cookies, cakes, candies, fruit juice, soda, and sports drinks. Everything that the child picks up to eat today has strains of added sugar in some form or the other. The food industry has understood the formula to entice more and more kids towards their products- ADD SUGAR! While the small dosage of sugar treats is okay, but in this generation we have lost track on moderation.

Consuming 1-2 tsp of added sugar is acceptable in a day.

Our body runs on energy which is derived from Protein, Fat and Carbs. 50-60% of daily energy comes from carbs (Fiber + Sugar). Today, majority of the energy (calorie) from carbs is derived from added sugar intake. Whereas, for our kids to have a balanced healthy growth, we need the energy (calorie) to come from natural sources of carbs (sugar) along with protein and fat. The solution here is to shift focus to natural sweeteners like fruits, berries, dried fruits, honey, maple syrup etc.

Also check, What are some healthy sugar alternatives?

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Want Added Sugar Alternatives?

September 10, 2020August 12, 2021 | Vandita

DATE SUGAR <> BLACK STRAP MOLASSES
These alternatives to added sugar are extremely nutritious. Apart from making a dish sweet, they also load it with required nutrients. Natural sources of sweetness are also rich in antioxidants which help in building our immunity and also keeping our body young. Such sugar from natural sources doesn’t increase the blood sugar level in our body.

Sugar is sugar! Cane sugar. Raw sugar. White sugar. Brown sugar. Refined sugar. Corn syrup. Sucrose. Palm sugar. These are some commonly known names of sugar added to food to sweeten it. Chances are we often intake variety of candies, energy drinks, baked good, sauces, packaged goods, sweetened dairy on a daily basis. All of this totals to excess of sugar in our body.

Read the previous post on What is the problem with sugar?

Date sugar is made by drying and powdering the dates. It is an easier sweetener to add to baked goods like cakes and cookies, and also to porridge and oat meals. Apart from making the dish sweet, it is a powerhouse of antioxidants, iron and fibre.

Black strap molasses is made after the third boiling of sugar cane juice. The majority of sugar (sucrose) from the original juice has crystallized and been removed. It is considered a dietary supplement. 1 tablespoon can give up to 20% of daily recommenced intake of several vitamins and minerals. The taste of this is strong but can blend well with other ingredients in smoothies, shakes, cakes and cookies.

Recipe: Almond Oat Dates Cookie

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

⅓ cup Almond flour/meal (Churn almonds with skin in a mixer to make almond meal or churn soaked and dried almonds without skin to make almond flour)
½ cup Oats (Quaker)
4 Dates pureed Or crushed by hand without water (take more if you need it more sweet)
3tbsp Coconut oil or ghee (clarified butter)
4 tbsp Iyurved’s 5 herbs and 7 nuts choco spread (order here)
hint of cinnamon powder or vanilla extract (optional)
Pinch salt

Mix everything by hand into a firm dough. Divide into small balls. Preheat oven 5 minutes at 180 Celsius. Take a baking paper and place balls on it. Keep in oven for baking for 5 minutes. Now take out the tray and pat down the cookies using a flat spoon to make them little thin and crispy. Place the tray back for another 8-10 minutes. Don’t let them burn but cookie edges should go brown. Once done, take out the rack and let it cool. Serve!! or apply Iyurved’s 5 herbs and 7 nuts choco spread on top also (order here)

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Sugar Effects on Body: Problems with added sugar

September 9, 2020August 12, 2021 | Vandita

AGING <> LOWER IMMUNITY <> COLLAGEN LOSS <> SAGGING <> DARK SPOTS <> ACNE
Sugar effects on body of both kids and adults. Aging and immunity are compromised with sugar intake. This is true for kids and adults both. We both process the sugar in a similar way. Even internally, our organs are aging or weakening with sugar intake.

Sugar causes inflammation in the body which results in joint pains, and also damage the protein fiber which is responsible in keeping your skin firm and youthful.. Everything that the child picks up to eat today has strains of added sugar in some form or the other. The food industry has understood the formula to entice more and more kids towards their products- ADD SUGAR! However, sugar has many positives and contains healthy nutrients, if you take it in its natural form. In processed form, large intake of sugar can harm the growth and performance of a child. Sugar damages the protein in our body, resulting in ageing of organs, which further compromises immunity, growth and functioning.

Sugar is labelled in 50 different names- raw sugar, cane sugar, agave, corn syrup, brown sugar, extra refined white sugar, juice concentrates, fruit juices and so on- we need to educate ourselves on the ingredients being used. Get rid of sugar early in life!

Enjoy DATES!

Date sugar is made by drying and powdering the dates. It is an easier sweetener to add to baked goods like cakes and cookies, and also to porridge and oat meals. Apart from making the dish sweet, it is a powerhouse of antioxidants, iron and fiber. by using healthy sugar alternatives you can minimize the sugar effects on body(Recipe for Almond oats date cookies)

Almond Coconut Dates cookies- all natural sugar used

Naturally occurring sugar in fruits and vegetables are safe. Habits started early on (in kids also) will go a long way in keeping the body fit and young for many years to come. (Healthy sugar alternatives for kids)

Products

We are happy to introduce our range of nutritious & tasty products for kids!!

We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.

Let’s try to make every food a child wants to eat more tasty and nutritious with (hidden) veggies, herbs and nuts.