The choice is yours

The choice is yours

September 2023

Food

Naini Setalvad educates us about the  vast variety of sugars available for us to  select from, using our discretion Be it colourful candy, mouth-watering mithai, or the comforting  crystals added to our morning tea, sugar is in all things  delicious. Being rather addictive, it has found its way into  many dishes and is difficult to let go of. All those with a sweet  tooth sighed in relief at the discovery of artificial sweeteners in  the 1880s. Replacing processed sugar with these alternatives,  little did they know that what they considered ‘good’ was still  detrimental to their health. With several sugar substitutes  and alternatives in the market, here is a lowdown on  their benefits and drawbacks so that you can make  an informed choice.

Before we dive deep into the various sweet eners, let’s understand what ‘glycaemic index  (GI)’ means. It is a rating system that ranks di etary sugars on a scale of 1 to 100, based on how  much they raise blood sugar. The higher the  rise in blood sugar, the more susceptible is one  to lifestyle diseases like diabetes, gut disrup tion, and hormonal disorders. The GI ratings  are interpreted as follows: 

low GI/low rise in blood sugar: 55 or less; medi um GI/medium rise in blood sugar: 56–69; high  GI/high rise in blood sugar: 70–100 

Processed Sugars 

Sucrose: The infamous table sugar, present  in most kitchens, has a high  GI score of 70. Derived  

from sugarcane or sugar beet, this ultra-refined commodity has no vita 

mins, minerals, or fibre.  

Researchers have linked it to obesity, diabetes, hormonal  disruption, heart disease, kidney  impairment, and eye degeneration. 

High fructose corn syrup: This devil in dis guise is the ultra-processed corn starch found  in boxed cereals, candy, aerated drinks, and  packaged fruit juices. Ranking a high 87, it can  be a major cause of weight gain, insulin resist ance, and diabetes. 

Brown sugar: If you believe by switching from  white sugar to brown sugar you will be fitter,  you are kidding yourself. Brown sugar is sim ply white sugar with brown molasses added to  it. This increases the GI of white sugar from 70  to 75! 

Natural Sugars 

Jaggery: With a high GI of 84, it too can spike  up your sugar levels, although it contains trace  minerals. So don’t believe the myth that it does  not take up your sugar levels. 

Maple syrup: The caramel-coloured liquid not  only makes for a delicious pancake topping but  is much lower on the glycaemic scale than pro cessed sugar. Made from maple leaves, it has a  relatively low GI of 54, with small amounts of  zinc. 

Honey: It’s no coincidence that ‘honey’ is used  as an affectionate term for one’s sweet heart. This golden liquid is not only  a natural sweetener but is also used  

in herbal medication for respiratory infections and skin disorders.  

Although it has a low GI of 50,  I have noticed that one always  uses an excess of it due to its  liquid nature. 

Coconut sugar: Made from coconut sap, this  sugar has a low GI of 54. Containing small  amounts of nutrients, it is a better alternative  to table sugar. But then, again, with a distinct  flavour, it needs to suit all palates.

Agave nectar: This Mexican import, which is  also a precursor to tequila, is quite low on the  GI scale, ranking only 19! Containing strong  caramel notes, it’s a vegan alternative to honey.  Unfortunately, it’s not cost-effective. 

Date sugar: This is made from dehydrated  and dried dates that are ground to form  a powder. With a GI of 42,  

it imparts its own distinct  flavour to foods. 

Stevia: An all-natural, zero-calorie  sweetener, this sugar is derived from the leaves of the stevia plant. It is  300 times sweeter than conventional sugar and  thus can be used sparingly. It’s safe for diabet ics but has an after-taste that may not appeal  to all. 

Artificial Sugars 

Stevia is 300 times sweeter than sugar and much healthier 

Aspartame: Controversy’s new king, aspar tame has been a popular news feature for the  past few weeks. With the WHO officially term ing it “possibly carcinogenic (cancer-causing  substance),” many were left aghast as it had  been a popular zero-calorie sweetener for dec ades. They eventually clarified that it was safe  to use under 40 mg per day.

For context, one Brown sugar is not healthy would need to consume 14 cans of diet soda to  reach this threshold. These claims are nascent,  and a lot more research is required to come to  a conclusion.  

Sucralose: This is a common household sug ar substitute which is 600 times sweeter than  table sugar. It is safe for diabetics, but its long term use is linked with 

disruption of immunity maintaining gut microbes. 

Sugar alcohols: Sugar alcohols like xylitol, maltitol, and erythritol are  popular sugar substitutes in the baking industry. They do occur  

naturally in fruits and  vegetables but are industrially produced. They have  a GI ranging from 2 to 12 and are considered safe for diabetics.  

Notably, they are hard to digest and c a n  lead to bloating, flatulence, stomach pain, and  diarrhoea. 

One is not short of options when it comes  to sugars and their substitutes. I personally  would opt for a low-calorie, low-GI, natural  sweetener. Regardless of the source, always remember—moderation is key! 

Recipe  

Lemon Tea  

Ingredients 

1 cup water 

1 tsp crushed fresh ginger A sprig of lemongrass 

1 tsp lemon juice 

1/4 tsp liquid stevia 

Method 

1. Add ginger and lemongrass to the water and boil. 

2. Take off the heat and add  lemon juice and stevia. 

3. Serve hot. 

Honey-Mustard Dressing 

Ingredients 

2 tbsp olive oil  

1 tbsp honey 

2 tbsp mustard sauce 

2 tbsp lemon juice  

Salt to taste  

Method 

1. Whisk the honey, mustard, olive oil, lemon  juice, and salt together. 

2. Pour over your salad of choice.

Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light  on healthy food habits. Contact her at healthforyou@nainiseta