World Diabetes Day 2024: Sugar is a part of life for many Indians, with dishes such as gulab jamun and jalebi slowly melting on the streets of India, sweet chai not too far behind people on their daily commute.
Dr. Ankita Tiwari, Consultant Diabetes & Endocrinology, Manipal Hospital, Bhubaneshwar revealed that sugar consumption and especially from sweet beverages have significantly skyrocketed diabetes cases in the country. She also said that sugar intake management has become more important than ever to prevent long-term health complications.
The Dangers of Refined Sugars
Added sugars, particularly in soft drinks, lead to sharp increases of blood sugar. This process can over time yield to insulin insensitivity, which is a hallmark of Type 2 diabetes. We may not be able to completely steer clear of sugar in the candy land that India is, but we should limit its intake, Dr. Tiwari highlighted.
How Much Sugar is Safe?
The general health guidelines suggest that sugar should constitute a maximum of 5-10% of our total daily calorie intake — roughly 4-5 teaspoons for the average adult. Regularly going above this threshold can be a factor in obesity, diabetes and other chronic health problems.
Alternatives to Sugar-laden Snacks, which are Healthy
Avoid sugary things, instead chose fruits which contains natural sweetness and load of vitamins, minerals, and fiber. Fiber helps regulate sugar absorption, so blood sugar levels remain more stable.
Combatting Sugar Cravings
The reason for sugary cravings often lies within unstable glucose levels. Avoid this by incorporating foods high in protein and fibre such as lentils, pulses and millets into your diet. These help you feel fuller for longer and balance out blood sugar to reduce cravings for sugary treats.
Physical Activity and Stress Control
Daily exercise—minimum of 30 minutes, at least five rounds a week—improves insulin sensitivity while balancing blood glucose levels. Controlling stress and sleeping well (6–8 hour at night) also avoids emotional eating, which leads to sugar cravings.
“In a sugar-loving country like India, finding balance is key. It helps you spend a healthier, more rewarding life — all by adopting healthier eating practices and increasing activity whilst controlling stress levels, thus preventing diabetes,” she told Financial Express.com.