Sugar, sugar everywhere, but in excess it is not safe!  Given the epidemic of diabetes in children and adults alike, we in India need to closely examine our obsession with sugar and anything sugary!  Indians have a very high threshold for sugar, which means that nothing is sugary or sweet enough for us!

Eating foods low in sugar has a bouquet of health benefits.

Here we take a look at what the health index of low sugar foods looks like.

Protection against lifestyle diseases

Most diseases result from a process known as “Oxidative damage”. Studies have shown increased levels of oxidative stress in diabetics and low levels of protective antioxidants. This damage is caused by “free radicals” that are released during normal digestion process in the body, as well as from pollutants in the air, chemicals, smoking and junk food.

Free radicals produced and their consequent damage are reduced by nutrient antioxidants present in low sugar foods such as vitamin C,  vitamins E, carotene and selenium and non-nutrients such as polyphenols, flavanol and enzymes such as catalase and super-oxide dismutase.

Circulation

Flavonoids in citrus fruits and vegetables in addition to possessing antioxidant activity also have beneficial effects on blood flow ,an important factor in diabetes, since poor circulation is concomitant with diabetes.

Anti cancer

Carotenoids , found in yellow and orange fruits decrease risk of cancer, enhance skin health and  improve immune function.

Lycopene, found in tomatoes, pink guava watermelon,  red papaya is a powerful antioxidant which has anti cancer activity.

Increased insulin sensitivity

Chromium, an essential micro-nutrient, is found in most foods low in sugar such as whole grains, nuts and pulses is believed to play a role in insulin resistance.  Insulin resistance is when cells are unable to take in insulin produced by pancreas because they become resistant to it (due to high amounts of fat deposit or a sedentary lifestyle).  Chromium increases the ability of cells to take up insulin, thereby lowering blood sugar levels.  About 3 servings of fruits such as apple, grapes or orange should provide one third day’s requirements of chromium.

High on fiber

Additionally, low sugar foods such as whole grain oats, pulses , cereals, fruits and vegetables are also rich in soluble and insoluble fiber which is important to maintain healthy digestion, and reduce cholesterol and sugar levels. Fiber is also a proven factor in prevention of colon cancer and conditions such as diverticulitis.

Sugar is only good in limited amounts and getting sugar free or healthier fiber rich foods is now easy with Calorie Care. Log on to caloriecare.com for a balanced, fiber rich and sugar free meal options.