(Image source from: Canva.com)
We tend to view sugar addiction as merely a problem tied to excessive enjoyment of sweet treats or desserts. However, experts indicate that it is far more nuanced and pervasive than many of us understand. A significant number of individuals are unaware that they are struggling with sugar dependency. In my practice, I often observe signs such as cravings, mood fluctuations, and fatigue in clients, all of which are indicative of a concealed addiction to sugar. The challenge lies in the fact that sugar is not only found in overtly sweet products. It can also be concealed in various sauces, processed snacks, breads, and even foods that are promoted as healthy options.
What makes sugar particularly addictive? Dr. Kathuria explains that it activates the brain's reward pathways, similar to how addictive drugs function, prompting us to seek sugary relief during moments of stress or fatigue. Over time, this habit can lead to weight gain, hormonal disruptions, and increased susceptibility to conditions like diabetes and heart disease.
Supporting this perspective, Dr. Pratayksha Bhardwaj, a highly regarded Dietician and Weight Management Expert, highlights how sugar infiltrates our daily routines through common practices—be it tea, supposedly “healthy” snacks, or late-night dessert cravings. This creates a pattern of blood sugar fluctuations that perpetuates the need for more sugar. He points out that this issue is not simply a matter of having a sweet tooth; rather, it reveals a more profound metabolic imbalance. Both Dr. Kathuria and Dr. Bhardwaj concur that completely eliminating sugar is neither practical nor needed.
Dr. Kathuria suggests starting with basic modifications, such as opting for whole fruits instead of juices, choosing oats over sugary breakfast cereals, and, crucially, ensuring meals are not skipped. Meals that are balanced with proteins, fibers, and healthy fats effectively diminish cravings.
Dr. Bhardwaj recommends leaning into traditional dietary habits as a solution. He notes that our ancestors did not depend on refined sugars. They took advantage of alternative sources like jaggery, dates, honey, and fruit pulp. He points to traditional snacks such as roasted chickpeas, gondh laddoos, and haldi doodh as nourishment for the body, rather than just mere indulgence.
He advocates for using mishri (rock sugar) sparingly, enjoying kheer made with fruits, and starting the day with soaked nuts instead of processed cereals. “It’s not about eliminating sweetness,” he stresses. “It’s about making healthier choices.” Ultimately, both professionals convey a similar central theme: liberating ourselves from sugar dependency should not be framed as a form of punishment, but rather as a journey toward better nourishment. Dr. Kathuria assures, “Once you take back control, you will notice rewards in both your health and mood.” Meanwhile, Dr. Bhardwaj reminds us, "Our traditions have always been ahead of the curve when it comes to authentic, well-rounded nutrition."
