Sugar: Nutrition, Pros & Cons
Refined sugar (sucrose) is a simple carbohydrate extracted primarily from sugarcane in India. It is highly processed, providing rapid energy but containing zero essential vitamins, minerals, or fiber, making it a source of 'empty calories' that should be strictly limited in a healthy diet.
Health conditions
- Caution for Hypertension [ICMR-NIN, WHO]
- Caution for Diabetes [ICMR-NIN, PubMed]
- Caution for Weight Loss [ICMR-NIN, WHO]
- Caution for Fatty Liver [ICMR-NIN, PubMed]
- Caution for Heart Disease [ICMR-NIN, WHO, PubMed]
- Caution for Uric Acid / Gout [PubMed]
- Caution for PCOD / PCOS [ICMR-NIN, PubMed]
- Caution for High Cholesterol [ICMR-NIN, PubMed]
- Caution for Muscle Gain [ICMR-NIN, WHO]
- Caution for Thyroid [ICMR-NIN, WHO, PubMed]
- Caution for Gut Health [ICMR-NIN, WHO, PubMed]
- Caution for Immunity [ICMR-NIN, WHO]
Pros
- Serves as an immediate, highly accessible source of energy (glucose) for bodily functions and physical exertion. [ICMR-NIN]
Cons
- Strongly linked to an increased risk of dental caries (tooth decay) in both children and adults. [WHO]
- Provides high energy density with zero micronutrients ('empty calories'), which can easily lead to an energy surplus and weight gain. [ICMR-NIN]
- Excessive intake is a major dietary driver of insulin resistance, obesity, and associated non-communicable metabolic diseases. [ICMR-NIN]
Key nutrients
- Carbohydrates — Contains approximately 99.8g of pure sucrose per 100g, yielding about 400 kcal and zero dietary fiber.