Why Is White Sugar Bad for Your Health?

White sugar provides energy but almost no other nutrients — no fibre, vitamins or minerals. Small amounts are not dangerous for healthy people, but most of us eat far more added sugar than our bodies need, and that excess takes a real toll on health.

How Excess Sugar Harms Health

• Weight gain: sugary foods and drinks are easy to over-eat and don’t keep you full.
• Insulin resistance and type 2 diabetes: a diet high in added sugar, especially sweetened drinks, raises the risk.
• Fatty liver and high triglycerides: excess sugar, particularly fructose from sweetened drinks, is turned into fat in the liver.
• Heart disease: high sugar intake is linked to higher blood pressure, triglycerides and inflammation.
• Tooth decay and energy crashes that leave you tired and craving more sweets.

Many people also notice better energy, fewer cravings and better sleep after cutting down on sugar.

The Ayurvedic View

Sweet taste (madhura rasa) is nourishing in Ayurveda, but in excess it increases Kapha — leading to heaviness, weight gain, sluggish digestion and mucus. Ayurveda favours naturally sweet foods such as fruits, dates and milk, in amounts suited to your constitution.

What About Jaggery and Honey?

Jaggery contains small amounts of minerals such as iron, potassium and calcium, and a small piece after a meal is a traditional digestive. Honey has antioxidants and is valued in Ayurveda. But nutritionally, both are still sugars and raise blood sugar much like white sugar does.

If you have diabetes or prediabetes, jaggery, honey and fruit juices are not free foods. Whole fruits in sensible portions are fine for most people, but sweeteners should be limited, and no herb or remedy makes sugary foods safe. Follow the plan your doctor or dietitian gives you and monitor your blood sugar.

How Much Is Too Much?

The World Health Organization recommends keeping added sugars below 10% of daily energy — ideally below 5%, which is about 25 grams (6 teaspoons) a day for an adult. One soft drink can contain more than that.

Simple Ways to Cut Down

• Reduce sugar in tea and coffee gradually, half a teaspoon at a time.
• Swap soft drinks and packaged juices for water, buttermilk, lemon water or coconut water.
• Check labels — sugar hides in biscuits, breakfast cereals, sauces and “health” drinks.
• Satisfy sweet cravings with whole fruit, dates or a few raisins.