Health-conscious people in their 40's start counting calories, reading food labels, and there is a growing trend to cut out added sugars, which is a good move, but the essential aspect is to note what you are replacing your sugar with.
When you turn 40, they say you are entering the best phase of your life. Yes, that’s quite true. You are emotionally mature because by then life has thrown some interesting lessons your way. Your career is stable, and if you are lucky, you are in good health. You are a grown-up who can handle pretty much anything coming your way with sensitivity and wisdom. But your 40s are also the time when lifestyle diseases start creeping up on you. It is when you realise that you need to get regular exercise, which means both cardio and strength training.
An important change people I know in their 40s have made is to cut added sugar. This is not because their Glycated haemoglobin or HbA1c (which measures glycemic control in individuals) is high or they have been diagnosed with pre diabetes or diabetes. It is because they realise that by cutting added sugar, they are reducing the chances of conditions such as kidney impairment, cardiovascular disease, nerve issues and eye problems.
What these people are doing is switching their sugar with Stevia, a plant-based sugar substitute, or they use artificial sweeteners such as Aspartame, or use natural sugars. While it is good to cut added sugar, it is also essential to understand what you are replacing it with. And, this depends on your requirement. For instance, if you are pre-diabetic or reaching that stage, then you don’t need to go off sugar totally, but you have to be mindful of your sugar consumption. So, here, people who eat dark chocolate sweetened with dates would be fine as long as the consumption is in moderation. However, if you are already pre-diabetic or diabetic, even such a chocolate might not be suitable. At BW Businessworld, we got in touch with experts to understand more about artificial sweeteners, natural sugars and how much is too much.
What the doctor advised
Dr. Mohit Sharma, Senior Consultant in Internal Medicine at Amrita Hospital in Faridabad, said that while the diabetic food market in India is growing steadily and people are actively working to reduce their sugar intake, terms like "no added sugar," "sugar-free," and "diabetic-friendly" can often create a false sense of security. According to the Indian Council of Medical Research, India has over 100 million diabetics, making informed food choices a public health priority.
“For consumers with diabetes or prediabetes, it's important not to judge food labels solely based on bold claims on the front packaging. Sugar is just one part of the equation. Consumers should consider total carbohydrates, dietary fibre, serving size, ingredient lists, and hidden sweeteners. Products labelled as "sugar-free" may still contain refined flour, starches, unhealthy fats, or other calorie-dense ingredients that can cause blood glucose levels to spike”, he said.
Dr Richa Chaturvedi, Senior Consultant, Endocrinology, Indraprastha Apollo Hospital, Delhi, stated, “I always advise patients to turn the pack around and look at total carbohydrates, total sugars, and serving size because even small portions can add up quickly. It’s equally important to scan the ingredient list for hidden forms of sugar such as maltose, glucose syrup, or even “natural” sweeteners like honey or jaggery. Another often-overlooked factor is refined flour (maida), which can spike blood sugar just as much as sugar itself. A better choice is a product that combines lower sugar with higher fibre, as it helps slow glucose absorption.”
Natural sweeteners like dates, jaggery, and honey are still sugars. While they may provide some trace nutrients, overconsumption can raise blood glucose levels. A common mistake among prediabetics is avoiding desserts but then consuming excessive amounts of fruit to compensate. Although fruit is generally more nutritious than processed desserts, portion size is still important. Eating a lot of high-sugar fruits can still affect HbA1c levels, said Dr. Sharma.
Among alternatives, Stevia stands out because it provides sweetness without significantly impacting blood sugar. Sugar alcohols like erythritol and xylitol are also relatively better options as they have a lower glycaemic effect, though maltitol can still cause a noticeable rise in some individuals. That said, no substitute is completely neutral; the tolerance varies from person to person, and moderation remains key. The goal should not be to replace sugar with unlimited alternatives, but to gradually reduce the overall preference for sweetness, said Dr. Chaturvedi.
What does this mean?
The Research and Markets report estimates that the Indian Food for Diabetics Market was valued at USD 1.34 billion in 2024, and is expected to reach USD 3.01 billion by 2030. Open any grocery app, or walk into a shop, and you have a varied option of sugar-free food available. It is imperative to read the food labels properly and consume sugar alternatives in moderation to avoid blood sugar spikes. |
