From beverages to desserts – sugar is an essential component of many items that we consume on a regular basis. Apart from sweets, Sugar Can also be found in processed foods, which many people rely on for quick meals. Among the many adverse health effects, excessive sugar consumption is linked to an increased risk of obesity, diabetes and heart disease. “Large-scale studies have shown that the more high-glycemic foods (which quickly affect blood sugar), including sugar-rich foods, the more a person consumes, the more likely they are to become obese and develop. higher is the risk. diabetes and heart disease,” according to atkins.ca,
Since it is difficult to completely eliminate sugar from one’s diet, many people resort to the “healthier” alternative – brown sugar. But, is it really good for you? “Brown sugar (if you know the source is authentic) can give you some extra minerals (like calcium) compared to normal white sugar. However, there is no specific health benefit associated with its consumption,” said Sharanya Shastri, Chief Clinical Nutritionist, Apollo Spectra Hospital, Bangalore.
Agreed, Dr. Ajay Nair, Consultant – Internal Medicine, Narayan Multi-Specialty Hospital Jaipur, said that brown sugar and white sugar make little difference in terms of adding nutritional value to your diet. “Personal Preference Determines Whether You Prefer Brown Sugar or White” Sugar, because the main differences between the two are taste and color. Although brown sugar contains more minerals than white sugar, the amounts of these elements are so low that it does not confer any significant health benefits,” he said.
How, then, is brown sugar different? Explaining, Dr. Nair said, “Brown sugar is a form of sugar which is brown in color due to the inclusion of jaggery. It can be produced commercially or naturally. Brown sugar is better than white sugar. could cook Recipes requiring deeper flavor or more moist and chewy texture.”
Shastri further shared that brown sugar is obtained from palm plants such as Aren (Arenga pinata, Wurm merrill), Kelpa (Cocos nucivora), Sivalan (Borascus flabellifer L.). “It contains some minerals like calcium, iron, and so on” zinc But overall, sugar intake should be optimal for good health,” she said.
As such, if the presence of these important minerals in brown sugar leads you to believe that it is healthier, you may be wrong. “Brown sugar contains more calcium than white sugar, 83 milligrams per 100 grams compared to 1 milligrams per 100 grams of white sugar. Similarly brown sugar has slightly higher presence of other minerals, such as iron. However, per teaspoon, small differences in these mineral amounts are not worth considering, as sugar is not nutrient rich food, People refer to such foods as ’empty calories’,” explained Dr Priyanka Rohatgi, Chief Clinical Dietitian, Apollo Hospitals, Bangalore.
How much should you consume?
Highlighting the fact that sugar is considered an important element of obesity epidemic And the leading cause of chronic diseases like type 2 diabetes and heart disease, Dr. Nair shared an adequate amount of sugar that is safe for men and women. “Women should consume no more than 6 teaspoons of added sugar, or 100 calories, per day of sweeteners and syrups added to foods in the processing, preparation, or table. The recommended limit for most men is 9 teaspoons, or 150 . calories,” They said.
According to Shastri, it is recommended to take 2 teaspoons (10 grams) of sugar in any quantity (in the form of juice/cooking/sweet/drink) a day.
possible side effects
Like white sugar, can brown sugar also adversely affect your health? “While there are no specific side effects from consuming brown sugar, in some cases, when consumed in excess, it can lead to insulin resistance, weight gain And makes you vulnerable to yeast infection,” Shastri said.
Agreeing, Dr. Nair said that while brown sugar is safe and well tolerated by most healthy adults, when consumed in moderation, “overuse can lead to weight gain, yeast infections and increased risk. diabetes,
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