Doesn’t sugar make everything better? On a bad day, a delicious-looking donut can cheer us up, a tub of caramel popcorn can enhance any movie-watching experience, and a jar of Nutella is the perfect cushioning for a broken heart.

But as delicious as sugar is, it is equally bad for you. From social media influencers to doctors, everyone keeps warning us about its negative effects.

So, what do we do with all those cravings? Is there ever a time when we can indulge in sweets without worrying about what harm they will do to us? Let’s find out from the experts.

What happens when you eat sugar?

Ritika Samaddar, Head (South Zone), Department of Nutrition & Dietetics, Max Superspeciality Hospital, Delhi (Saket), said, “When we eat sugar, it is digested and broken down into glucose, which is absorbed by the blood. Glucose increases the blood sugar levels and also triggers the secretion of insulin, so that the glucose can be absorbed by the muscles and provide energy.” india today,

“Excessive sugar intake can lead to fatty liver, insulin resistance, metabolic syndrome, and weight gain,” she says.

Moreover, Delhi-based consultant dietitian and diabetes educator Kanika Malhotra says that if any excess glucose is not used immediately, it gets stored in the liver and muscles as glycogen, a readily available energy reserve.

He explained that simple sugars, such as sucrose (table sugar) and fructose (found in fruits), are easily absorbed in the small intestine and quickly enter the bloodstream.

However, enzymes in the mouth and small intestine break down complex carbohydrates such as starch (found in grains) into simple sugars. This process takes longer and results in a slower release of glucose into the bloodstream.

Further, explaining the effects of sugar on the body, Salinee Somasundara, Consultant Dietician, Manipal Hospital, Pune says:

• Sugar triggers the release of natural pleasure chemicals in the brain called dopamine and opioids.
• Too much sugar causes the accumulation of fat globules, a condition known as non-alcoholic liver disease.
• Bacteria such as Streptococcus mutans eat the leftover sugar in your mouth and turn it into lactic acid. This causes the minerals in your tooth enamel to dissolve.
• Glucose and fructose form bonds between amino acids that convert collagen and elastin into substances that cause wrinkles.

Is any sugar good?

According to Veena V, dietitian at Aster Whitefield Hospital, Bengaluru, you should always opt for natural sugars like fructose, which is found in fruits and vegetables. When consumed in whole foods, fructose comes with fibre, vitamins and minerals, which can mitigate some of the negative effects of sugar.

You can also opt for lactose found in dairy products. It is broken down into glucose and galactose in the body. Apart from this, sucrose present in some vegetables and dates/figs can also be consumed.

“Although all sugars eventually turn into glucose, naturally occurring sugars are a better choice due to their added nutrients and slower absorption rate,” says Kanika Malhotra.

Meanwhile, Salini Somasundar tells us that brown sugar is a healthier option than refined white sugar. It is processed in a completely natural way to retain as much of the natural nutrition of the sugarcane as possible, including vitamins and minerals.

Coconut sugar, which is obtained from the flower buds of the coconut tree, and palm sugar, which is made from the sap of the palm tree (also called date palm), are also good options, he said.

The best time to eat sugar

Ritika Samaddar recommends consuming more natural sugars and says these should be consumed throughout the day.

On the other hand, according to Kanika Malhotra, although there is no magical ‘best’ time to consume sugar, taking it with protein, fibre or healthy fat can help slow down absorption and prevent blood sugar levels from rising.

He said that if you have to eat sugar, you can take it after workout or include it in your lunch, but it should be in small quantity.

Salinee Somasundara is also of the same opinion, saying that it is best to eat dessert after lunch. “If you eat dessert in the afternoon, you will have a chance to burn calories throughout the day,” says the expert.

She also says that people usually eat carbohydrate-rich breakfast in the morning such as cereals, fruits and bread. Eating sweet things in the morning can increase blood sugar levels.

When the body wakes up after an overnight fast, it becomes even more sensitive to carbohydrates. This makes sugar a poor choice for the body in the morning.

Finally, sharing her views, Veena V says that consuming a small amount of sugar (or carbohydrates) before exercise can provide instant energy. This can be beneficial for endurance and performance, especially for high-intensity or long-lasting activities.

On the other hand, consuming sugar (in the form of carbohydrates) after exercise can help replenish glycogen stored in the muscles and liver. She also says that it is better to consume sugar earlier in the day.

Experts say you should avoid eating sweets before bedtime. When you go to sleep, your body naturally slows down many processes, including metabolism. This means the body is not working as hard to burn incoming sugar.

This can cause a spike in blood sugar levels. While the initial surge may make you feel more awake, it can be followed by a sudden drop later in the night, potentially disrupting sleep patterns. It can also upset hormonal balance.

Are you a sugar lover? Remember…

• Natural vs. Added SugarsPrioritize natural sugars and limit added sugars found in processed foods and drinks, as they provide empty calories and little nutritional value.
• Read food labelsPay attention to the amount of added sugar on food labels. The World Health Organization recommends limiting added sugar intake to less than 10 percent of daily calories.
• Focus on whole foodsFor natural sugars, opt for fruits, vegetables, and whole grains. They also contain fiber, vitamins, and minerals, which provide benefits beyond just sweetness.
• Keep track of portionsEnjoy sweet treats occasionally, but control the quantity.
• Combine with other nutrientsWhen consuming sugar, try to combine it with protein, fiber, or healthy fats. This slows down the absorption of sugar and helps prevent a spike in blood sugar.
• keep track of blood sugarIf you have diabetes or pre-diabetes, be extra careful with sugar intake and monitor your blood sugar levels regularly. Consult your doctor or a registered dietitian for personalized guidance.
• Maintain a balanced dietInclude sugar in a balanced diet that includes a variety of nutrients. Combining sweet foods with nutrient-rich foods may help reduce some of the negative effects of sugar.