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(1). Do you know what happens when you mix sugar and milk ?
Milk has been a quintessential part of Indian culinary culture. For most Indians drinking a tall glass of warm milk with some sugar for breakfast or bedtime has been a daily ritual. This is because, since childhood we have been taught about the umpteen benefits of drinking milk. But you will be shocked to know that the narrative has changed over the years and now experts believe that drinking milk with refined sugar can be silently harming your health. Here are some reasons why experts suggest to refrain from mixing sugar and milk.
(2). Can affect digestion.
The combination of milk and white sugar can affect digestion and trigger ailments like acidity, constipation, diarrhea and piles. Especially, in case of lactose intolerance adding sugar to the blend makes it more difficult to digest and affects overall digestive health. Also drinking milk at bed time, makes it more difficult to digest and may lead to indigestion and constipation.
(3). Weight Gain.
If you are someone who is trying to stay in shape by skipping a meal and drinking a glass of milk with white sugar, then you yourself are ruining all your efforts of weight loss. This is because of the high calorie content in this combination, which affects the metabolism and makes it slow, which leads to weight gain and fat deposition in the body. Thus, if you are trying to lose weight, then opt for a low-fat milk or vegan milk and drink it without refined sugar.
(4). Fatty Liver.
Mixing sugar with warm milk is undeniably the best way to enhance the taste of the drink, but you will be surprised to know that just 1 tablespoon of refined sugar has around 60 calories and combining it with calories of 1 glass of full cream milk, which has around 149 calories can be a disaster for health! The calories and fat content created by mixing the two can lead to deposition of fat molecules on the surface of the liver, which leads to fatty liver condition, which in the long run can turn into liver ailments.
(5). Not good for heart.
Several studies suggest that a moderate consumption of milk can help in reducing the LDL cholesterol in the body and improve heart health. But addition of white sugar does exactly the opposite, this is due to the high calorie and fat content in this blend, which leads to the deposition of fats in the arteries and cloggs them up. However, clogging up of arteries is not only because of drinking milk at bedtime, but also because of the sedentary lifestyle and unhealthy lifestyle. Thus, if you are drinking milk to boost heart health, avoid adding sugar or any sweet ingredient rather opt for vegan milk like oats, almond or skimmed/low-fat milk.
The health effects of sugar in milk ?
The simple sugars in all types of milk have several effects on your health. They’re quickly digested and broken down into glucose, the major source of energy for your body and an essential energy source for your brain (16Trusted Source).
The lactose in dairy and breast milk is broken down into galactose as well as glucose. Galactose is especially important for central nervous system development in infants and young children (16Trusted Source, 17).
If not fully digested, lactose functions like prebiotic fiber, which feeds the healthy bacteria in your gut. Undigested lactose also helps improve your body’s absorption of certain minerals, such as calcium and magnesium
Glycemic index and milk.
Because all types of milk contain carbs, they can be measured on the glycemic index (GI), a scale of 0–100 that denotes to what extent a food affects blood sugar. Lower GI foods raise blood sugar levels more slowly than higher GI ones.
Fructose, which is found in coconut milk and several nut milks, has a low GI and may be preferable if you’re watching your blood sugar levels or have diabetes (18Trusted Source, 19Trusted Source).
A review of 18 studies in 209 people with diabetes found that when fructose was used to replace other carbs, average blood sugar levels dropped by 0.53% over 3 months (18Trusted Source).
However, fructose may raise your triglyceride levels and trigger digestive issues like gas and bloating in some individuals (18Trusted Source).
Lactose, the sugar in cow’s milk, likely less significantly affects blood sugar than other forms of sugar. Yet, the glucose and maltose in rice milk have a high GI, meaning that they’re quickly digested and may raise your blood sugar levels significantly (19Trusted Source).
If you’re watching your blood sugar, the best choice may be unsweetened almond milk, as it has little to no sugar.
How to avoid milk with added sugar.
Whether you choose dairy or nondairy milk, you should aim for unsweetened varieties to minimize your intake of added sugar.
In the United States, the Food and Drug Administration (FDA) is redesigning food labels to explicitly call out the grams of added sugar — making it easier to identify which milks to buy or avoid (20Trusted Source).
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