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 sweeteners, let's understand what 'glycaemic index (GI)' means. It is a rating system that ranks dietary 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 disruption, and hormonal disorders. The GI ratings are interpreted as follows: low GI/low rise in blood sugar: 55 or less; medium 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 vitamins, 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 disguise 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 resistance, and diabetes.
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