18/11/2023
Shattering Myths -Series 😎- Food Health You Nutrition - FHUN by Dt.Lakshmi Sreenath
“Karuthatha nallathu, panchara kurava.(Black is better,it has lesser sugar )".
The toothless glee of an assurance I got from an eighty year old appuppa (grandpa) .At the Vinayaka Kalyana Mandapam ,in Kochi ,recently covered by National Geographic in its festive special programme,along with me waited a hundred others,impatiently for the payasam (the brown/black(according the grandpa) coloured parippu payasam- the sweet dish with lentils in jaggery and coconut milk with coconut pieces fried in ghee and their famous Palada payasam- which had cooked rice adas or flakes boiled in milk and caramelised sugar and the milk would turn a slight pink ) to find its way to us to end the lavish spread of Sadya. Who gave him along with many others the idea that there would be no sugar spike on taking sharkkara or jaggery payasam?
Again , an early morning milk tea with a teaspoon of jaggery and we somehow feel we have done justice to our body by not spiking the blood sugar. But in this race to become fit to the fittest, by controlling the calories, we always end up making the not-so-right choices in haste. All because we try to become fit and healthy upon hearsay.
In the world of sweeteners, there exists a diverse range of options beyond conventional white sugar. From brown sugar to jaggery, honey to palm sugar to coconut sugar, each boasts unique flavours and nutritional profiles. But are they all that different in the eyes of our body’s metabolism? The way they act upon your body,is it different or is it the same?
Let's delve into the nuances of these sugars, their pros and cons, caloric content, and their shared impact on blood sugar levels.
White Sugar: The most common sweetener in households, white sugar undergoes extensive processing, resulting in the removal of molasses, and leaving behind pure sucrose. While it's a quick source of energy, its lack of nutrients and potential link to various health issues(because it’s been chemically treated), including obesity and diabetes, raise concerns.
Brown Sugar: Essentially white sugar with molasses reintroduced, brown sugar carries a slightly higher mineral content, offering trace amounts of calcium, potassium, iron, and magnesium. However, its nutritional superiority over white sugar is marginal.
Cane Jaggery: A traditional sweetener in many cultures, jaggery is unrefined and made by boiling sugarcane juice. Rich in antioxidants and minerals like iron and potassium, it possesses a more complex taste profile than regular sugar.
Honey: Nature's sweet nectar, honey is lauded for its antibacterial properties and antioxidants. But, where do you source your honey from? If it’s from a genuine source its unique composition contains enzymes and trace minerals, varying in types and flavours based on floral sources.
Coconut Sugar: Derived from the sap of palm trees, this natural sweetener contains small amounts of nutrients like iron, zinc, and antioxidants, presenting a lower glycaemic index compared to regular sugar. Go for this one over your molasses. This sugar is often confused with Palm Jaggery,which is similar but made from a different palm tree.
Despite their distinct origins and minor nutritional variations, the fundamental truth is that sugars, regardless of type, share a similar impact on blood sugar levels. The body breaks down all sugars into glucose, causing a spike in blood sugar levels. This process remains consistent regardless of whether it's white sugar, honey, or an alternative sweetener.
The misconception that certain sugars might have a lesser impact on blood sugar levels is not entirely accurate. While some may offer trace nutrients or possess a lower glycaemic index, their overall effect on blood sugar elevation is akin to white sugar due to their carbohydrate content.
Understanding these sugars shared metabolic pathways underscores the importance of moderation and mindfulness in their consumption. Excessive intake of any sugar type can lead to adverse health effects, including weight gain, dental problems, and an increased risk of chronic diseases like diabetes and heart ailments.
In essence, while the taste, texture, and nutritional profiles of various sugars differ, their biochemical reactions within the human body are fundamentally similar.
The key lies not in replacing one with another but in regulating intake and exploring alternatives like natural sweeteners such as stevia or reducing overall sugar consumption for improved health outcomes.
Talking about calories, whether you take a teaspoon of white sugar,brown sugar, jaggery or honey, note that all of them provide the same calories ~ 300-390 kcal/100 gm.
But if you want to know the options, select palm jaggery over the others (except honey). Honey in a hot cup of tea is considered an incompatible food for the body or viruddhahara ,as per Ayurveda. So if we are talking of a room temperature dish then definitely honey over palm sugar. Sigh! What confusion, so if you are pre-diabetic or have insulin resistance or are diabetic the best option is not to use sugar at all, ain’t it? Now, don’t roll your eyes it’s way better than cancer-inducing sweeteners or the confusion of selecting between various sugars which cause the same blood sugar spike.
In the journey toward healthier dietary habits, knowledge about sugars empowers us to make informed choices. Let's sweeten our lives consciously, savouring the flavours while prioritizing our well-being.
Remember, a sweet life is about balance and mindful indulgence!
So if you are eating your payasam next time ,make sure you eat your favourite and dont compromise cause any ways blood sugar will spike . The only differnce will be in the rate at which it spikes(Glycaemic Load) and the chemical compositions. That's the sweet truth for you .
Name of series courtesy: Rajeswari Menon 😁
