The recent social media storm over Cadbury’s ‘health drink’ Bournvita has brought to light several serious issues that the so-called immunity-boosting drinks promote in their advertising labels.
Dr Arun Gupta, paediatrician and convenor of the National Advocacy in Public Health India, tweeted the group’s response to the issue. “The food product Bournvita falls under the ultra-processed food (UPF) category based on its ingredients list. This industrial formulation is inherently harmful,” says their statement.
For many of us the thought of a chocolate health drink in the evening brings back childhood memories. But mothers today are far more mindful of what they put in their children’s diet.
Shayani Ray, 34, mother of four-year-old Aayansh, says she would rather put a whole fruit like a banana in her son’s milkshake than a spoonful of some powder.
“Like his father, Aayansh is drawn towards the sweet delicacies of Bengal. But when it comes to health, dates, nuts and whole fruits like papaya are what I give him for his mid-meal snacks,” she says.
Madhu Kiran Kota, a nutritionist from Hyderabad, says, “Processed foods that are high in sugar are often low in essential nutrients, such as vitamins, minerals, and fibre, which can lead to nutrient deficiencies and poor nutrition overall.”
Sugar, sugar, everywhere
Sugar is nothing but simple carbohydrates in various forms such as glucose, fructose, maltose, and dextrose. Glucose is essential for our body and brain to function properly, but too much added sugar in our diet can be detrimental. “Especially for a developing brain, it is imperative that there is a constant supply of glucose. However, that does not mean adding sugar to all food and health drinks will contribute to better nutrition,” says Kota.
When one consumes food with a high quantity of sugar, the blood sugar level spikes followed by a sudden drop. “With the sudden burst of energy, one might feel what is often called a “sugar rush” and as the sugar level drops one feels fatigued, especially children,” Kota adds.
Sugar not just adds to the flavour and texture of foods but also extends the shelf life of packaged foods. In cakes, sugar reacts with eggs and gives a rich mouthfeel. Often, replacing sugar with healthy alternatives can challenge the taste and texture of the product. Therefore, despite consumer demand, packaged foods and health drinks remain loaded with sugar.
How much is too much?
The American Heart Association and NIH recommends less than 25 grams or 6 teaspoons of added sugar each day for children aged 2 to 18. But we consume a lot of sugar from packaged foods. It is therefore important to look at the Nutrition Facts panel or Ingredient List of any packaged food.
Learn how sugar is masked under different names
In an ingredient list, glucose, fructose, dextrose, maltose, maltodextrin, corn syrup, blackstrap molasses, brown sugar, cane juice/sugar/extract, caster sugar and coffee sugar crystals, all come under added sugars. Therefore, they contribute to the total sugar we consume daily.
A 2017 study published in the Journal of Scientific Reports found that the risk of recurrent depression increased with long-term higher consumption of sugar, independent of health behaviours, socio-demographic factors, diet, adiposity and other health conditions.
Sharanya Shastry, the chief clinical nutritionist at Apollo Spectra Hospitals, Bengaluru, says, “Excess sugar activates the limbic system, which is also the reward system of the brain.”
She explains that when we consume too much sugar from a health drink or otherwise, the limbic system is activated, and we experience a rush of pleasure. However, when the rush subsides, we crave more. And that is how sugar is addictive for adolescents and adults, alike.
Also, read | 6 ways to manage food cravings
A nutritionist’s guide to a healthy makeover of your child’s diet
- Replace juices with whole fruits
- Replace milkshakes with whole milk
- Replace the sugar in your milkshake with dates
- Replace the sugar in your cakes with fruits and nuts
- Replace the sugar in your pancakes with slices of banana
- Replace the sugar in your curd with berries
- Avoid sodas and replace them with just water
