Sugar is a big part of our daily lives, whether we realize it or not. From tea and snacks to desserts, it’s everywhere. Even though people are becoming more aware of its effects, completely avoiding sugar is still very difficult for most. Even though many Indians, especially Gen Z, are aware of sugar’s effects, completely avoiding it is nearly impossible for the average person.
It’s important to understand the harmful effects of excessive sugar consumption. India has one of the highest death rates linked to sugar-related diseases like diabetes, obesity, and heart disease. While sugar is a source of energy and natural sugars exist in healthy foods, the real danger comes from consuming too much refined and added sugar.
Six experts explain the dangers of sugar and its impact on your health.
1. Weight gain
Sugar is just empty calories with no health benefits and can be as harmful as a drug,” says Madhura Paroolkar Behki, head nutritionist and dietician at Cult Transform. She says that sugar “doesn’t keep you full for long, lacks nutrients, and only adds extra calories, leading to increased fat storage, especially around the belly.”
2. Spikes sugar level
Dr Aishwarya Tandle explains that excess sugar makes thebody less responsive to insulin, increasing the risk of type 2 diabetes and PCOS in women.
3. Hurts your heart
Dr Archana Batra warns that sugar raises blood pressure, causes fatty liver, and leads to inflammation, major risk factors for heart disease. Studies even link high sugar intake to clogged arteries and heart attacks.
4. Harms mental health
While sugar gives a quick mood boost, Dr Anjali Nain says too much of it can cause mood swings, anxiety, and even depression. Cutting down on sugar isn’t just about weight, it’s about protecting your
5. Skin ageing
Holistic dietitian Vriti Srivastav warns that sugar can lead to acne and premature wrinkles by damaging collagen and elastin, the proteins that keep skin firm and hydrated.
6. Weakens immunity
Fitness expert Sunil Lobo explains that excess sugar increases inflammation, making it harder for the body to fight infections and even contributing to autoimmune issues.
How to control the sugar rush
If you want to control your sugar cravings, here are some expert-approved tips. Eat more fibre-rich foods like salads, cooked vegetables, and millet, as they keep you full longer and reduce cravings. Stay hydrated because thirst is often mistaken for sugar cravings.
Make sure your meals are balanced with protein, healthy fats, and fibre to keep you satisfied. Choose natural sweeteners like honey, dates, or monk fruit instead of refined sugar. Lastly, manage stress and get enough sleep, as both high stress and lack of rest can trigger sugar cravings. Regular exercise and proper sleep help maintain a healthy hormonal balance.
When not to take sugar
Eating sugar on an empty stomach can cause a quick rise and fall in blood sugar levels, leading to fatigue and mood swings. Late-night sugar intake can disrupt sleep and contribute to weight gain. Before a workout, sugar may give a quick energy boost, but it wears off fast, leaving you exhausted. During stress or emotional distress, sugar might feel comforting, but it can lead to a cycle of emotional eating and stronger cravings.
Also read: Over 2M people suffers from type 2 diabetes each year due to sugary drinks: Study