DIET@WORK

Sugar is one of the oldest cooking ingredients, dating back to 326 BC. In fact, it is the only taste humans crave for, as soon as they are born! No wonder then, that many of us are sugar addicts and chocoholics. But it's also an ingredient that can have an adverse effect on your system.

An addictive substance, sugar  can give instant, but short-lived, energy. And most importantly it makes you happy. But here's the catch: Sugar adds hundreds of calories to your daily diet and gets stored as fat around your middle. It  also has no nutritive value.

Having excess sugar could lead to diabetes, high blood pressure, mood swings, excessive fatigue and obesity.

Sugar decreases the effectiveness of the immune system, increases occurrence of gallstones and worsens symptoms of arthritis and osteoporosis. Besides, it is bad for the skin and makes it age faster.

However, cutting down on your sugar content drastically is not healthy. Opt for chocolates, orange juice, oily fish, yoghurt, peas, bananas and asparagus, that boost your mood in the absence of sugar-coated products.

Did you know...

>>Sugar was one of the first pharmaceutical ingredients used. It masks the bitter taste of medicines.
>>A can of Coke has 39 grams of sugar and a can of Pepsi has 41 grams of sugar, ie, about seven teaspoons of sugar per can.
>>Lemons contain more sugar than strawberries.
>>Soda contributes more sugar to our diet than any other food.
>>A spoonful of sugar added to a vase will prolong the life of freshly-cut flowers.

Sugar is 'Toxic' for Britney > A US magazine flashed pictures of Britney Spears showing off her newly-toned body. The pop singer's body had ballooned over the last few years. She has now cut out sugar from her diet. In fact, she doesn't even eat fruit, and sticks to a diet of chicken, salmon, rice, avocados, egg whites and turkey burgers. She is getting by on 1,200 calories a day, and is also hitting the gym five days a week. She has stopped consuming Frappuccinos and instead, has coffee with an artificial sweetener. 

The 1,200 calorie diet

Breakfast
1 cup of tea/coffee with skimmed milk and less sugar
3-4 tablespoons of corn flakes/wheat flakes with a 150 ml cup of skimmed milk OR
2 egg white omelettes/2 boiled egg whites with 2 slices of wholewheat bread

Mid-morning
1 glass of fresh fruit juice (with no sugar)

Lunch
2-3 wholewheat/jowar/bajra chapatis (with no oil or ghee)
OR 1 bowl of steamed unpolished rice,
1 bowl of vegetables, 1 bowl of dal/pulse, or 3 pieces of chicken/fish
1 bowl of curd/buttermilk

Dinner
1 bowl of vegetables
OR 1 bowl of chicken soup
OR 1 bowl of freshly-cut veg salad, plus 2 chapatis and dal

What do the experts say?

Deanne Panday Director, Play Health and Fitness
There is no need to consume white sugar, as you can get required sugar from fruits.
Personally, I have green tea with honey or lemon, instead of white sugar. There are options, like low-fat cake or low-fat caramel custard, for you to indulge in. If you must have something sweet, have bitter chocolate or Lindt chocolates. One can use saccharin, fruit, or low-fat yoghurt as sugar substitutes.

Anjali Peswani Nutritionist
Apple, pear, banana and chickoo are natural sweeteners and consuming them instead of sugar may lead to weight loss. There is more sucrose in citrus fruits and grapes. Whole-wheat bread and unpolished rice are good food options, as they are complex carbohydrates, which take some time to turn to sugar. If you are craving for sugar, eat dates. Artificial sweeteners are not good for health.

Food with too much cheeni
>>Sugarcane
>>Honey
>>Jaggery
>>Sabudana Khichdi
>>White bread
>>White polished rice
>>Semolina
>>Chips
>>Sweet potato
>>Potato
>>Corn flour
>>Canned fruit juices
>>Fruits