Avoid refined white sugar in everyday diet

White sugar is a popular sweetener, used all over the world. From baked foods to beverages, white sugar has become indispensable. It is actually a crystallized sucrose extracted from sugarcane or sugar beets. Among the varieties available - coarse grain, granulated sugar and caster sugar are the popular ones. Recent study on white sugar has revealed that white sugar has a direct link to a range of diseases from diabetes to various forms of cancer. Many doctors consider it to be slow poison which contains excess calories and zero essential nutrients.

It is seen that consuming up to 10% to 20% more sugar than the recommended amount can be extremely detrimental for health and can contribute to a variety of lifestyle diseases. Not only it creates inflammation of the walls of arteries but also increases the tendency of blood to form clots and plaques also increase proportionately. Heart stroke or other disorders are also caused by the excessive intake of white sugar. The consequential damage to the digestive system, cannot be ignored either. With detailed research, it can also be said that white sugar also increases the effects of hormonal imbalance in women leading to androgynous manifestations.  According to Dr Vinitha Krishnan, Clinical Nutritionist, Fortis Malar Hospital, Chennai,” For getting energy, it is important to have other options such as jiggery and   cane sugar instead of white sugar. White sugar only contains only calorie and no micronutrients and thus remains one of the main reasons behind metabolic disorders.  At best, they can be used occasionally.  But at any cost, children shouldn’t be given such, be it refined or not. Fruits and vegetables offer more nutrients than any other food group. Thus, it is advisable to consume at least five servings of fruits and vegetables a day.”                                   

 Anyhow, people who are much aware of the negative aspects of white sugar, avoid high fructose corn syrup. Any day, it is healthier to use natural sweeteners like sugarcane, honey and avoid alcohol as much as possible, which contains hidden sugar. White rice and maida are also too be avoided along with bread and bread products. Doctors and Nutritionists often advice to have several small meals a day instead of having three large meals. No doubt, the target is to minimize the intake of white sugars and minimise the chances of diabetes and cancer. Thus the ultimate target is to avoid food products which have hidden sugar.