Shun SUGAR, the Sweet Seductress

I am neither a doctor nor a nutritionist, but mindfully choose a healthy diet avoiding junk food and sugared drinks. This blog is to  persuade you, even though you may not be diabetic or pre-diabetic, to substantially reduce or entirely banish processed, added sugar from your diet.

Chanakya Niti

Chanakya’s thoughts and strategies for statecraft and politics covered all aspects of life including diet. In Chandragupta’s court, he is believed to have once said: O King! May your foes starve in Pausha, feast in Kartika, and eat gud (jaggery) in Chaitra. He was, of course, speaking with the time-tested authority of Ayurveda for a healthy diet. In Pausha (winter) the digestive fire is robust, in Kartika it is weak for which many people fast in this month eating each day only a single, easy-to-digest, frugal meal. Sugar consumption in Chaitra gives you worms. Beware, Chaitra is not far away, it begins the day after Holi on Mar 15!

With apologies to Chanakya, here I offer free counselling to friends and foes, kings and commoners: Feast in Pausha, Fast in Kartika, and Shun sugar in Chaitra and all the months thereafter.

Sugar: White Poison

Why am I against sugar? A kill-joy, a diabetic, obese? No, none of those. Sugar is white poison. Your body doesn’t need ANY processed sugar since it gets RDA (Recommended Daily Allowance) from a balanced meal sans dessert.

Sugar kills. It’s an invisible, creeping assassin. Sweet and savoury, it ensnares and enslaves you for life. Highly addictive, it gets you easily hooked from early childhood. Daily temptations – kuch meetha ho jaye, yeh dil maange more, etc. - are so ubiquitous and compelling that you never think twice before yielding.  

Minute Maid’s miniature fonts

Recently, waiting to board my much-delayed flight at IGIA, I went to a vending machine and bought a water bottle for 10, and then enticed by another item in the box bought a Minute Maid Pulpy Orange for 100. Before sipping the drink, I felt cheated upon reading the list of ingredients, in miniscule fonts by design - seller’s compliance of mandatory labelling rules of FSSAI in letter but not in spirit. Font size ratio of product name ‘Minute Maid Pulpy Orange’ to labelling info – 10:1. Seller’s strategy - buy before you read; read only if you have 20/20 vision. A double blind-fold. How very ingenious!

The 300 ml bottle contained water, sugar, orange pulp and orange juice concentrate, Acidity Regulator (Citric Acid - INS 330), Antioxidant (Ascorbic Acid - INS 300), Permitted Synthetic Food Colours (Sunset Yellow FCF - INS 110, Tartrazine - INS 102), and Added Orange Flavours (Natural, Nature-Identical, and Artificial Flavouring Substances). Total energy – 52 kcal, Total sugar – 34.5 gm approx.

Thus, what Coca-Cola company sold me in the name of Pulpy Orange drink had only 10% orange juice and pulp, the rest comprising sugar, and several chemical additives - colour, fragrance, and preservative. On its portal, Coca-Cola proudly mentions that Minute Maid Juice Drink, as defined by RDA 2020, is World’s Number 1 in terms of value and volume based on research data from 111 countries. Research, most likely, by the Company or funded by it.

Desserts: Delicious but Deadly

At the recent marriage reception, did you enjoy two crisp jalebis topped generously with rabdi? You consumed approximately 36g — which is about 9 teaspoons of sugar!

Have you ever indulged in a Starbucks White Chocolate Mocha Frappuccino Grande? The drink contains approximately 73 grams of sugar!

For perspective, WHO’s RDA is 50 grams, with the ideal intake being 25 grams. ICMR-NIN Guidelines 2020 also recommend maximum daily intake of 50 grams of sugar.

How about a Triple Sundae – three scoops of ice-cream (vanilla, chocolate, strawberry) with chocolate syrup, Caramel sauce, whipped cream, and toppings (Chopped candied nuts, Sprinkles, Maraschino cherry)?  That could contain 2–4 times the recommended daily sugar limit!

‘Sugar Sugar’

The sugarcane plant (Saccharum officinarum) is native to Southeast Asia, including India, and has been cultivated in the Indian subcontinent for thousands of years.  Atharva Veda mentions sugarcane. Its juice was used both for consumption and medicinal purposes.

By around 500 BCE, India invented how to turn sugarcane juice into solid sugar crystals — called “śarkarā” (शर्करा) in Sanskrit — a word that gave rise to "sugar" in English and "sukkar" in Arabic.

Indian methods of boiling and crystallizing cane juice spread through trade routes, influencing sugar production in Persia and later reaching China. Eventually, the knowledge was carried to the Middle East and Europe.

Sugar was once a rare, expensive commodity which only the affluent could afford. Now it is cheap and ubiquitous. Over the years, it has seeped into culture insidiously creeping into proverbs, poems, and songs.

You may have heard the phrase “sugar and spice and everything nice,” which first appeared in a 19th century poem called “What Are Little Boys Made Of?” “Sugar” features in several song titles - The Archies ("Sugar Sugar"), Talking Heads (“Sugar On My Tongue”), Nina Simone (“I Want a Little Sugar in My Bowl”), The Rolling Stones (“Brown Sugar”), Bob Dylan (“Sugar Baby”), and many more.

Annual Cost of Non-Communicable Diseases (NCDs)

Excessive sugar intake contributes to co-morbidities that adversely affect quality of life and reduce life expectancy. According to the World Economic Forum, the total cost of NCDs, many of which are influenced by poor diets including high sugar consumption, is expected to reach around $47 trillion globally over the next two decades.

India: Diabetes capital of the world

Why should Indians cut down on sugar consumption? Because, India, with the highest number of people with diabetes, is the diabetes capital of the world. Ten per cent of the population is diabetic and fifteen per cent prediabetic. Further sugar overload combined with lack of adequate exercise will soon move the pre-diabetics to Type 2 diabetics who will be drug-dependent for life.

Tackling the Sugar Menace

How to tackle the global sugar menace? There is need for collective action from governments, industries, and individuals to reduce sugar intake for better health outcomes.

Every stakeholder can do something to help. Parents may stop serving their children sugared cereals and drinks. Schools may educate the students to avoid junk food and eat healthy food. Governments should impose sugar tax on products with added sugar. Labelling rules should mandate ‘traffic-light symbols’ with RED for high levels of added sugar in packaged products. Companies selling sugared drink should gradually switch to produce and promote only zero-sugar or low-sugar products. Celebrities should promote pro bono yeh dil maange less Sugar, and more nariyal paani, nimbu pani, kanji, and fresh fruit juice. How about a Zero-Sugar for Swasth India campaign? More Indians would have a better chance of seeing sahasra chandrodaya if they shun sugar!  Doctors should refuse to go on ‘Diabetes Conferences,’ a euphemism for all-expenses-paid foreign holidays sponsored by pharmaceutical companies selling thousands of crores of diabetes drugs.

(Cartoon by Dall-e upon prompt by this blogger)

Low-sugar Diet-plan

How does sugar overload impact the body? The body processes sugar  with insulin produced by the pancreas. Excess sugar is stored as fat in the liver which may cause NAFLD (Non-Alcoholic Fatty Liver Disease) and in adipose cells resulting in weight gain and obesity. High sugar level in blood leads to Type 2 diabetes. Sustained high blood sugar level for long can seriously damage several critical organs.

Key Strategies to Manage & Prevent Sugar-Related Disorders

·      Reduce Added Sugars – Cut down on sugary beverages, sweets, and processed foods.

·      Increase Fiber Intake – Fiber slows glucose absorption and improves insulin sensitivity.

·      Regular Exercise – Physical activity helps burn glucose and reduces insulin resistance.

·      Healthy Fats & Proteins – Replace refined carbs with healthy fats (nuts, seeds, olive oil) and lean proteins.

·      Monitor Blood Sugar & Liver Health – Routine health checkups help track prediabetes and liver enzyme levels.

What can YOU do?

Say NO to added sugar - present in processed sugary foods and drinks - TODAY. Set modest targets proceeding from ‘Zero-Added Sugar Day’ to Week to Month to Year. I bet you’d feel better after completing a ZAS Week.

If you must eat something sweet, eat  freshly-cut fruits, or a few raisins, or a piece or two of anjeer.

Soch kar, Samajh kar, Bhojan kar!

Stay healthy.  

जीवेम शरदः शतम्[i]

It is doable. I’ve stayed away from added sugar since 1 Jan 2025. Yes, that was a modest new year resolution, and I’ve stayed resolute till now except for a solitary breach when I ate a small piece of chocolate cake which an esteemed senior colleague cut to celebrate his 98^th birthday.

Disclaimer

A few readers felt that I took an extreme position on sugar which the body needs in moderate quantities. They are right. WHO RDA is 50 grams (about 12 teaspoons) of sugar a day which is 10% of total calory intake. The ideal RDA is 25 grams or 5% of total calory intake.

A normal balanced diet provides the body 25-30 grams of sugar which is naturally present in carbohydrates, milk products, and other food items. Hence, consumption of processed sugar may cause an overload. Some people with a robust pancreas and abundant insulin production might manage the sugar level in the blood efficiently. However, by the time a person is detected with Type 2 diabetes or prediabetes, it may be too late; the body’s sugar processing capability is compromised. Why not pre-empt the onset of diabetes by healthy eating?

If you have a health issue, you must follow what is prescribed by your doctor and nutritionist. Very low sugar level is also dangerous. Eat what is healthy for you.

Postscript

Mann Ki Baat

In his Mann Ki Baat address on 23 February 2025, PM highlighted several key issues including an appeal for fighting obesity.

Mr. Modi said, “I request and challenge 10 people, if they can reduce oil in their food by 10%. And I will also urge them to pass on the same challenge to 10 more people. I am sure that this will help a lot in fighting obesity.”

Hopefully, in a next Mann Ki Baat, PM would also appeal for a reduction in consumption of added sugar.

Readers' Comments

After reading the blog, a senior colleague asked: Do you practice what you preach,  PK?

PK: Yes, Sir. Since Jan 1.

SC: This year? Compulsion?

PK: No,  a matter of choice. I'm not even prediabetic. I eat banana and other sweet fruits, but have now quit processed sugar food and beverage.

SC: Wish  you would write a further blog lauding what dieticians would consider an acceptable and moderate intake of sugar , to keep sugar level from falling .

Another colleague’s advice: PK instead of sounding like a Prophet of Doom , please advocate the ‘Blue Zone’ concept !!

I agree. My ambition is to make our home a ‘Blue Zone,’ and thereafter, Baghmugaliya, Bhopal, Bharat, and Vishwa, in that order!

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[i] The following eight mantras from Atharva Veda pray for a long life with a healthy body and mind:

“पश्येम शरदः शतम् ।।१।। जीवेम शरदः शतम् ।।२।। बुध्येम शरदः शतम् ।।३।। रोहेम शरदः शतम् ।।४।। पूषेम शरदः शतम् ।।५।। भवेम शरदः शतम् ।।६।। भूयेम शरदः शतम् ।।७।। भूयसीः शरदः शतात् ।।८।। (अथर्ववेद, काण्ड १९, सूक्त ६७)

अर्थात - हम सौ शरदों तक देखें, यानी सौ वर्षों तक हमारे आंखों की ज्योति स्पष्ट बनी रहे (१)। सौ वर्षों तक हम जीवित रहें (२); सौ वर्षों तक हमारी बुद्धि सक्षम बनी रहे, हम ज्ञानवान् बने रहे (३); सौ वर्षों तक हम वृद्धि करते रहें, हमारी उन्नति होती रहे (४); सौ वर्षों तक हम पुष्टि प्राप्त करते रहें, हमें पोषण मिलता रहे (५); हम सौ वर्षों तक बने रहें (वस्तुतः दूसरे मंत्र की पुनरावृत्ति!) (६); सौ वर्षों तक हम पवित्र बने रहें, कुत्सित भावनाओं से मुक्त रहें (७); सौ वर्षों से भी आगे ये सब कल्याणमय बातें होती रहें (८)।“

(Source: Article by Dr Supriya Sanju, Amity University, researchgate.net)