Sugar isn’t the villain it’s often made out to be, your body needs sugar or more accurately, glucose to function. It fuels your brain, muscles, and daily movement. But like anything, too much of the wrong kind can create problems. Most of us aren’t overdoing it on fruit or dairy, we’re consuming added sugars through sodas, desserts, sauces, and even foods marketed as “healthy.”

According to the American Heart Association, the daily limit should be about six teaspoons of sugar for women and children over two, and nine teaspoons for men. Most people far exceed that without even realizing it.

So the goal isn’t total elimination — it’s about smart substitution. Enter the world of sugar alternatives: sweeteners that offer the same satisfaction but with fewer calories, less blood sugar disruption, and even some added health benefits. But not all are created equal. Let’s break down which substitutes actually taste good, mimic sugar's texture, and — most importantly — are good for your health.

What is Wrong With Added Sugar?

The issue with added sugar isn’t just about weight gain. Excess intake of processed sugars (think high-fructose corn syrup or ultrarefined white sugar) is linked to a laundry list of chronic health problems: obesity, type 2 diabetes, fatty liver disease, hypertension, and inflammation, to name a few.

Sugar in fruit, vegetables, and dairy is naturally paired with fiber, vitamins, and other nutrients — it digests more slowly and doesn’t hit your bloodstream like a freight train. But added sugars? They spike insulin, crash your energy, and over time, put serious stress on your system.

Best Tasting, Healthiest Sugar Substitutes

When we talk about sugar alternatives, we’re looking for two things:

Taste and texture that actually feel like sugar

A nutritional profile that doesn’t undermine your health

Here are the top contenders — all of which hold up in both flavor and function.

1. Allulose

Allulose is a rare sugar found in figs, raisins, and wheat. Chemically similar to fructose, it has 90% fewer calories than table sugar and doesn’t raise blood glucose or insulin levels. Its biggest advantage? It actually tastes and feels like sugar — no bitter aftertaste, no cooling effect. You can bake with it, stir it into coffee, or sprinkle it over fruit without noticing a difference.

Early studies even suggest allulose might support weight loss and reduce belly fat. It’s also been shown to have antioxidant and anti-inflammatory properties. A win all around.

2. Monk Fruit

Derived from the luo han guo plant, monk fruit extract is naturally sweet and up to 200 times sweeter than sugar, yet it contains zero calories and carbs. It’s often blended with erythritol to tone down the intensity and add texture. Monk fruit has no impact on blood sugar, making it an excellent option for people with diabetes.

Bonus: it contains antioxidant compounds known as mogrosides, which may have anti-inflammatory benefits. Just be sure to check the label — some blends contain additives or sugar alcohols that can cause digestive upset in sensitive people.

3. Stevia

Extracted from the leaves of the stevia rebaudiana plant, stevia is a calorie-free sweetener that’s been used in South America for centuries. It’s very sweet (up to 300x sweeter than sugar), so a little goes a long way. Stevia works well in beverages and desserts, though some people detect a mild aftertaste.

Health-wise, stevia has shown promise in lowering blood pressure, improving insulin sensitivity, and even aiding digestion. Look for organic or purified versions to avoid overly processed blends.

4. Xylitol

Found naturally in some fruits and vegetables, xylitol is a sugar alcohol with about 40% fewer calories than sugar. Its granular texture makes it ideal for baking, and it doesn’t spike blood sugar significantly. Best part? Xylitol has a proven benefit for dental health — it reduces cavity-causing bacteria in the mouth.

However, xylitol can cause digestive discomfort if consumed in large amounts. And it's toxic to dogs, so be cautious if you have pets at home.

5. Erythritol

Erythritol stands out for its crunchy texture, which closely mimics table sugar — especially in baked goods. It has zero calories and is usually well tolerated in small to moderate doses.

But here’s where things get complicated: a 2023 study raised concerns linking high erythritol levels in the blood to increased risk of heart attack and stroke. While the study didn’t prove causation, it’s a reminder that even “natural” sweeteners aren’t immune from scrutiny. For now, moderate use appears safe for most healthy individuals, but keep an eye on future research.

6. Agave Nectar

Agave syrup has a low glycemic index due to its high fructose content, meaning it won’t spike your blood sugar. It’s very sweet, so you only need a little. But overconsumption of fructose can increase triglycerides and raise your risk for fatty liver disease — so use sparingly.

7. Blackstrap Molasses

This byproduct of sugarcane processing is surprisingly nutrient-rich. It contains iron, calcium, potassium, magnesium, and antioxidants. It has a stronger, more bitter flavor than sugar but can work beautifully in marinades, baked goods, or as a natural iron supplement for vegetarians.

How to Cut Back on Sugar Without Feeling Deprived?

Even the best sugar substitute won’t help if you’re unknowingly consuming hidden sugars all day. Here are a few strategies to reduce your sugar intake while still enjoying sweet moments:

Get more sleep: Lack of sleep increases sugar cravings by disrupting your hunger hormones.

Read your labels: Sugar hides under names like dextrose, maltose, and syrup — especially in condiments, bread, and granola.

Rework your drinks: Swap sugary sodas for sparkling water, unsweetened tea, or low-sugar prebiotic sodas like Poppi or Olipop.

Rethink your coffee habit: Those flavored lattes are sugar bombs. Start dialing back and try cinnamon or vanilla extract instead.

Natural sweeteners can be part of a healthy lifestyle when used mindfully. They’re not a free pass to eat unlimited cookies — but they do let you indulge with less metabolic risk. Always choose the form that best fits your body, preferences, and dietary goals and health isn’t about zero sugar. It’s about knowing what you’re eating, enjoying it fully, and making smart swaps where it counts.

Milkshakes may be a nostalgic treat, but new research warns they might be doing more harm than good to your brain. And no, we’re not just talking about the dreaded brain freeze.

A recent study published in The Journal of Nutritional Physiology found that just one high-fat milkshake can impair blood vessel function in a matter of hours. The results are a wake-up call about how quickly a single indulgent meal can impact both heart and brain health.

The “Brain Bomb” Experiment

Researchers tested two groups of men, 20 participants between ages 18 and 35, and 21 participants between ages 60 and 80. Each volunteer consumed what scientists described as a “high-fat milkshake.”

This wasn’t your average dessert order, the concoction was made with:

• 350 ml of heavy whipping cream
• 2 tablespoons of chocolate syrup
• 1 tablespoon of granulated sugar
• 1 tablespoon of instant non-fat dry milk

Each shake packed 1,362 calories, 48 grams of carbohydrates, and 9.5 grams of protein. The researchers even gave it a nickname, the “brain bomb.”

What Happened After Drinking the Shake

Before participants drank the shake, researchers measured their blood flow using ultrasound. They repeated the test four hours later, this time while the participants performed squats.

The results were striking: blood vessels showed a reduced ability to constrict and relax properly, a sign of impaired vascular function. This effect was seen in both younger and older participants, but was about 10% more pronounced in the older group.

The study authors noted that this kind of impairment could cause brief fluctuations in blood pressure — meaning too little or too much blood might reach the brain for short periods.

Why Blood Vessel Function Matters for the Brain

Healthy blood vessels are key for regulating blood pressure and ensuring a steady flow of oxygen to the brain. When they don’t work properly, the brain can experience short-lived episodes of poor blood flow. Over time, this can raise the risk of:

Stroke – caused by restricted or blocked blood flow

Cognitive decline – reduced oxygen supply can damage brain cells

Dementia – impaired blood circulation has been linked to vascular dementia

“Swings in blood pressure become harder to manage,” the researchers explained. “That can mean brief episodes of too little or too much blood reaching the brain. Over time, this increases the risk of developing conditions like stroke and dementia.”

Not Just About Long-Term Health

One of the key takeaways from this study is how immediate the effects were. The researchers emphasized that even a single high-fat meal, not just a long-term unhealthy diet, can have measurable consequences.

“Our study offers a timely reminder that diet doesn’t just shape our long-term health. It also affects our body and brain in real time. And as we’re learning, when it comes to protecting brain health, every meal may count,” the scientists wrote.

Should You Avoid Milkshakes Completely?

While this study sounds alarming, experts stress that the occasional indulgence is not necessarily harmful. The problem arises when high-fat, high-calorie meals become a regular part of the diet.

A single milkshake might not cause lasting damage, but repeated exposure to high-fat foods could keep blood vessels in a near-constant state of stress, increasing the risk of heart disease, stroke, and cognitive issues over time.

Think Before You Sip

This research highlights a critical point, our brain health is impacted by what we eat, meal by meal. That creamy milkshake might feel like comfort food, but it could be temporarily reducing blood flow to your brain within hours.

If you enjoy milkshakes, consider making lighter versions with lower-fat milk or plant-based alternatives, or save them for rare occasions rather than a frequent treat. Your brain, and your heart, may thank you for it.

Evenings at home are often filled with guests, friends, peaceful strolls and conversations to wind down after work. During these times, most of us have found ourselves strolling into markets and finding whatever street food we find appetizing and eating it. Although it is not often that you may snack like this, these evening snacks can be a major setback for our health.

However, what can one eat during this time? Evening snack cravings are tough to beat, and it's easy to reach for fried or sugary foods that taste great in the moment but aren't good for you. In a recent Instagram video, Gastroenterologist Dr. Pal pointed out that popular Indian snacks like samosas, jalebi, pani puri, vada pav, kachoris, fried momos, and namkeen mixtures should be avoided. He also included common fast foods like burgers and butter-heavy pav bhaji on his list.

However, having these once in a while may not seem like a big issue, it eventually adds up, causing you to not only increase your calorie count for the day, but also causing you to increase your fat and sugar content. But why should one avoid high levels of these components if we need them for our body to function?

Why You Should Avoid Foods With High Sugar And Fat Content

According to an American Diabetes Association 2021 review, looked into how fried foods to health problems like type 2 diabetes, though the results have sometimes been mixed. They conducted a controlled trial with 117 young, overweight adults. One group ate meals with fried meat, while the other group ate the same meals with meat that was boiled, steamed, or served with sauce. Both groups’ meals were otherwise identical and healthy.

After four weeks, both groups saw improvements in their health, likely because they were eating healthier overall. However, the group that ate fried meat showed less improvement in key markers of glucose (blood sugar) control and insulin resistance. This suggests that eating fried meat can negatively affect how your body manages sugar. The study also found some key differences in the fried meat group:

Gut Health

They had a lower variety of gut bacteria and different bacterial structures, including a higher ratio of bacteria often linked to type 2 diabetes.

Inflammation

They had higher levels of inflammation and a lower reduction in certain gut toxins, which are known to be harmful.

Body Signals

They also had less of a hormone that helps regulate appetite and sugar intake.

These findings suggest a potential link between fried food, changes in gut bacteria, and the body’s ability to handle sugar. The researchers also tested this on mice and found similar results, which adds even more support to their conclusions.

Healthy Evening Snack Alternatives You Can Try

Dr. Pal explained that while these snacks may be comforting, they are high in oil, sugar, and calories, which can lead to weight gain, poor heart health, and other issues. Instead of these unhealthy options, he suggests a variety of satisfying and nutritious alternatives. His recommendations include:

• Steamed Wheat Momos
• Chicken & Veggie Lettuce Wraps
• Chana Chaat
• Steamed Masala Corn
• Sprout Salad
• Paneer Tikka Grilled With No Oil
• Homemade Veg Soup
• Stuffed Basan Cheela (Paneer/ Veggies)
• Egg Bhurji With Whole-Wheat Toast
• Roasted Makhana

With the Russian cancer vaccine Enteromix that could prevent colon cancer, more and more people are now talking about it. However, that's not just it, in fact, your diet too can be effective against colon cancer.

Broccoli and Brussels sprouts may finally earn a prime spot on your plate. A new meta-analysis suggests that eating cruciferous vegetables, including broccoli, cauliflower, kale, and cabbage, could significantly lower the risk of colon cancer, one of the deadliest cancers worldwide. The study is published in BMC Gastroenterology.

Colon Cancer: A Global Health Concern

Colon cancer (also known as colorectal cancer) remains the third most common cancer globally and the second leading cause of cancer-related deaths, claiming over 903,000 lives in 2022, according to the World Health Organization. Nearly 1.9 million people are diagnosed every year, and diet is considered one of the most important, and controllable, risk factors.

Read: Russian Cancer Vaccine Enteromix Could Prevent Colon Cancer, Details Inside

The Study: 17 Trials, Nearly 640,000 Participants

The study, published in BMC Gastroenterology, systematically reviewed 17 cohort and case, control studies involving more than 639,000 participants, including 97,595 colon cancer cases.

Researchers discovered that those who consumed higher amounts of cruciferous vegetables had a 20% lower risk of developing colon cancer compared to those with the lowest intake.

Interestingly, the benefits were dose-dependent, meaning the risk reduction was greatest between 20–40 grams per day, roughly half a cup of cooked broccoli or two to three cups of raw kale. The protective effect plateaued between 40 and 60 grams, with no significant additional benefit beyond that amount.

Why Cruciferous Vegetables Protect the Gut

Cruciferous vegetables are part of the Brassicaceae family and include broccoli, Brussels sprouts, cabbage, cauliflower, kale, bok choy, and mustard greens. They are packed with fiber, vitamin C, carotenoids, and flavonoids, but what makes them special are glucosinolates-sulfur-containing compounds that break down into isothiocyanates (ITCs), including sulforaphane, when chewed.

Also Read: World Physiotherapy Day 2025: Themes, Significance And History

“These bioactive compounds have been shown to block enzymes that activate carcinogens, trigger cancer cell death, inhibit the growth of new blood vessels that feed tumors, and stop abnormal cell growth,” explains Dr. Supriya Rao, a quadruple board-certified gastroenterologist to Yahoo News.

Nutrition expert Elizabeth Harris, M.S., R.D.N., also told the media outlet that a fiber-rich, plant-forward diet supports healthy gut bacteria, reduces inflammation, and promotes regular bowel movements, factors known to protect against colorectal cancer.

Regional Differences in Risk Reduction

Interestingly, researchers noticed geographical variations in the results. The protective effect was most prominent in North America and Asia, while the data was less consistent in Europe and Australia. Experts suggest this could be due to differences in cooking methods, dietary patterns, or genetic factors.

“While the study strengthens the evidence that diet plays a role in colon cancer prevention, results should be interpreted with caution due to variations in study design and dietary assessment,” the authors note.

Adding Cruciferous Vegetables to Your Diet

Dietitians say incorporating these vegetables into meals doesn’t have to be boring.

“For a quick side dish, toss broccoli with olive oil and roast or air-fry until crispy,” suggests food scientist Jennifer Pallian, B.Sc., R.D, as reported in Yahoo News. “Try a simple beef and broccoli stir-fry for dinner, or blend kale into a smoothie for an easy nutrient boost.”

Pallian also recommends pairing these veggies with a source of fat, like olive oil or tahini, to boost absorption of fat-soluble vitamins.

One caution: cruciferous vegetables may cause gas or bloating in some people. “Introduce them gradually and stay hydrated to improve digestion,” Harris advises.

Colon cancer is largely preventable through lifestyle choices, and diet plays a critical role. This study adds to growing evidence that even small, consistent amounts of broccoli and other cruciferous vegetables can offer a measurable protective effect.

Experts recommend aiming for at least 20–40 grams per day, a goal that’s as simple as adding a handful of broccoli to your lunch or dinner.

“Consistency matters more than quantity,” Dr. Rao concludes. “Small changes made every day add up to long-term protection.”