Eat less fat, less salt and very little, if any, sugar. Eat more fibre and complex carbohydrates, especially from whole grains, pulses, fresh fruit and vegetables — this is the message from nutritionists. These guidelines might sound straightforward, but if it were simple to follow them, I am sure we would all be healthy tomorrow. Change is not easy. Take the example of table sugar consumption. We are fully aware of the serious side effects related to high sugar intake such as obesity, blood sugar imbalances, heart disease, arthritis, immune-suppression, vitamin and mineral depletion to name a few. So why do we eat, on average, one kilo of refined sugar each week? Is sugar addictive?

The culprit is sucrose in the form of white or brown sugar. The way nature packages sugar, with fibre, vitamins, minerals and water, as for example, in fruit and vegetables, ensures that we don’t eat too much. Refined sugar, on the other hand, gives no nutrients, only calories. Whatever we eat raises the level of blood glucose (blood sugar). When glucose is released slowly and steadily during digestion, the blood sugar level is maintained within normal limits, sustaining physical and mental ability, helping us to concentrate and keeping emotions balanced.

All goes well when unrefined, high fibre carbohydrates are eaten because these are digested slowly, but a concentrated supply of refined sugar is absorbed quickly and raises blood sugar to high levels. The pancreas sends insulin to lower the sugar level, causing a rapid fall, which leaves a craving for more sugar. It is a vicious cycle, causing bursts of energy followed by fatigue and mood swings. Besides, if the pancreas can’t cope with such a high demand for insulin, this may lead to diabetes. Moreover, acid-producing bacteria that attack our teeth, also love sugar, as it reacts with saliva to produce just the environment the bacteria needs.

Refined sugar robs nutrients away from the body’s supplies. Since it lacks minerals and vitamins, it draws upon the body’s existing store of nutrients to metabolise into the system. When these nutrients are all used up, metabolising of undesirable cholesterol and fatty acid slows down, contributing to higher cholesterol and promoting obesity due to higher fatty acid in the organs and tissues.

Too much white as well as brown sugar also increases the level of triglycerides (fats) in the blood; increase in fats may be associated with circulatory disorders such as atherosclerosis.

Sugar consumption cannot be measured in packets. Packet sales have in fact fallen in recent years, while sugar consumption has not. This is because as much as three quarters of the sugar we eat is found in processed foods, and not just the obvious ones like bottled beverages which have as much as 35ml (seven teaspoons) sugar in one glass.

Is it possible to avoid or minimise the use of table sugar altogether? Yes, you simply use natural sweet alternatives instead.

Honey

Both sugar and honey contain glucose and fructose. However, when sugar is refined, all organic acids, proteins, enzymes and vitamins are destroyed, whereas honey, a natural sweetener, is subjected to only minimal heating during the packaging process.

Besides, honey has antioxidant and antimicrobial properties which are not present in table sugar. Generally, the darker varieties have a stronger flavour as well as a higher mineral content. Choose organic local honeys to reap maximum health benefits.

Molasses

Molasses is a residue left after extracting sugar from cane or beet. There are different types of molasses based on the level of extraction. The sweetest comes from the first extraction and is known as light molasses. The darkest form, blackstrap molasses, is the least sweet and is derived from the final extraction. Though molasses is sucrose, not fructose, and doesn’t offer a significant caloric advantage over table sugar, it contains a number of minerals and vitamins.

Maple syrup

Maple syrup is a natural unprocessed product. Though it is not as sweet as honey and is largely sucrose, it does contain useful antioxidants and B vitamins. It is also a source of manganese that helps our body produce energy and zinc thus protecting our heart and developing immunity.

Brown rice syrup

Brown rice syrup is a natural sweetener produced by fermenting cooked brown rice. It’s made up of both maltose and glucose.

The maltose component has a lower glycemic index which means it doesn’t cause rapid fluctuations in blood sugar and insulin level as compared to table sugar. This rice derivative contains magnesium, manganese and zinc and it also has a higher protein content than most sweeteners.

Barley malt syrup

One of the healthiest natural sugar alternatives, this sweetener is a derivative of sprouted barley grains. Only about half as sweet as table sugar, barley malt syrup is a reasonably good source of some minerals and vitamins. Like brown rice syrup, it’s composed primarily of maltose which gives it a lower glycemic index.

Date sugar

Date sugar is 100 per cent dried dates ground into small pieces. It’s a whole food, rich in fibre, minerals and vitamins. Date sugar can be substituted for granulated sugar or brown sugar cup for cup, but it does not dissolve in liquids.