High time we look at cutting down on sugar, say experts

Prevalence of obesity has doubled globally since 2010, according to a World Health Organization (WHO) report. The same report cites that about 20 per cent of the Indian population is overweight. Medical experts say that the staring point to correct this is sugar.

Nutritionist Dr Zubeda Tumbi says the main culprit is sugar. Chocolates, sweets, soft drinks, juices, bread, and all packaged foods contain sugar. "Besides unhealthy weight gain, over-consumption of sugar also triggers conditions like anaemia, blood pressure, cholesterol imbalance, thyroid insufficiency, hair loss, acne, and infertility." Dr Tumbi says it's best to limit sugar consumption 10-15grams (2-3 teaspoons) per day. "This includes sugar in any form... jaggery, honey, and stevia.

Mumbai Diabetologist Dr Pradeep Gadghe says there's a subconscious increase in consumption of sugar. "For instance, earlier Coke and Pepsi were available in 250ml bottles, now they come in a 300ml packaging; this by default increases the sugar content by additional two tsps." While a 250ml can would have 11 tsp sugar, 300ml has about 13 tsp.

This would apply to many food products, that have become an integral part of the diet today, a reason why about 70 per cent of Dr Gadhge's under-30 patients are obese, he feels. "It is important to instill a habit of healthy eating in the long run. This does not count opting for a diet coke instead, that contains Aspartame, a chemical sweetener, used in place of sugar. Consuming these drinks once or twice in a month is okay, but not daily. In case of patients with addiction to sugary drinks, I direct them to switch to alternate aerated drinks like soda, a safer immediate alternative to satisfy and deal with the addiction."

The morning cup of chai is also on the radar. Nutritionist Dhvani Shah says that two cups of tea a day easily pack about 4tsp to 8tsp of sugar. With an intake of 8 tsp a day, means a two kg weight gain per year. "And this is only the sugar consumed in tea. When you add up the sugar you may consume through desserts, package juices, biscuits and other foods, the numbers don't look to good."

Experts say the brain needs sugar (glucose) to function and constant craving for something sweet speaks of a deficiency. Opt for the more natural the forms of sugar, like fresh or dried fruits when hungry between meals. White sugar is not entirely unhealthy though. "Refined sugar reduces acidity and works as a good bowel-calming agent. Some therapies suggest adding white sugar to a spice mix of turmeric or cumin. However, the 2 tsp rule per day stands even in such cases," says Shah.