Too gud to be true? This book busts common health myths

Sweet debate Are jaggery and honey sugarcoated liesA doctorrsquos daily routine is a roller coaster ride filled with surprises challenges and a wide range of emotions Each day brings new faces new stories and new opportunities to make a positive impact on someonersquos life Doctors are constantly reminded of the complex tapestry of human experiences from listening to funny anecdotes to witnessing moments of deep trauma and painAnd then there are those days when we doctors stumble upon some new ldquointerestingrdquo information Like the day I discovered the myth that honey was a healthier alternative to sugar And no it wasnrsquot from a WhatsApp joke believe it or not It was an actual patient who had sworn by this and came to see me What happened next is anyonersquos guess like the plot twists in a Bollywood movieMy day started like any other routine day at the clinic Patients coming in and out sharing their health concerns and seeking advice However one particular patient caught my attentionmdashMr Sharma a regular visitor for his routine checkupsldquoGood morning Mr Sharma How have you beenrdquo I greeted him warmly as he settled into the chair across my deskldquoIrsquom doing okay doctor But Irsquove been having some knee pain latelyrdquo Mr Sharma replied rubbing his knee with a grimace ldquoLet me take a look at your reportsrdquo I said reaching for his file As I glanced through his recent test results something caught my eyemdashhis blood sugar levels were higher than usualldquoMr Sharma have you made any changes to your diet recentlyrdquo I enquired raising an eyebrowldquoOh yes doctor Irsquove completely cut out sugar from my diet No more sweets or desserts for merdquo he exclaimed proudlyI nodded but a nagging suspicion crept into my mind Something didnrsquot quite add up ldquoCan you tell me more about your diet What do you usually eat in a dayrdquoMr Sharma proceeded to describe his daily meals in detail and thatrsquos when it hit memdashjaggery and honey He was consuming them in copious amounts believing them to be healthy alternatives to sugarldquoMr Sharma I hate to break it to you but jaggery and honey are also forms of sugarrdquo I explained gently ldquoThey may be natural but they still raise your blood sugar levels and can contribute to health problems if consumed excessivelyrdquoMr Sharmarsquos eyes widened in surprise ldquoBut I thought they were safe Irsquove been told that jaggery and honey are better than refined sugarrdquoI chuckled softly ldquoItrsquos a common misconception Mr Sharma While jaggery and honey do have some nutritional benefits theyrsquore still high in calories and can spike your blood sugar levels if consumed in large quantitiesrdquoJaggery like sugar is also made from sugarcane It is a concentrated product of cane juice without separation of the molasses and crystals It contains up to 50 per cent sucrose up to 20 per cent invert sugars and some other insoluble matter such as ash proteins and bagasse fibres A highcalorie sweetener jaggery contains minerals proteins glucose and fructose making it a healthier option compared to white sugar when consumed in moderation However a study found that the sugar levels after consuming jaggery were identical to the sugar levels after consuming white sugar making it an unsafe option for diabeticsOn the other hand honey has a lower glycaemic index compared to sugar and jaggery However diabetes patients still face obstacles and challenges when using honeySeeing the concern on Mr Sharmarsquos face I reassured him ldquoBut donrsquot worry Now that we know the culprit we can make some adjustments to your diet and get your blood sugar levels back on track Itrsquos all about finding the right balancerdquoTogether we discussed healthier alternatives and came up with a plan that included going completely sugarfree this time without jaggery and honey as wellFlexing the truth Debunking the creatine conundrumAs I settled into a cosy corner of our favourite cafe surrounded by the familiar faces of old friends I couldnrsquot help but relish the opportunity to catch up on the latest gossip and laughs ldquoSo peepsrdquo my friend Aarohi declared her tone tinged with exasperation ldquoI finally decided to quit my gym membership Turns out they were making me take creatine supplements and I swear it made my hair fall outrdquoldquoWell good thing yoursquore not taking them anymorerdquo another friend Rahul chimed in with a mischievous grin ldquoIrsquove heard creatine causes all sorts of ahem performance issues downstairsrdquoCreatine supplements can boost strength and muscle growth Representational picThe table erupted with laughter at Rahulrsquos cheeky remark but beneath the jests I sensed a hint of genuine concern It was time to set the record straight and debunk these gymrelated myths once and for allldquoActuallyrdquo I interjected my voice laced with sincerity ldquotherersquos a lot of misinformation out there about creatine Contrary to popular belief itrsquos one of the safest and most researched supplements out thererdquoCreatine is a naturally occurring compound found in our muscles Taking a small dose of around 5 grams per day can actually enhance athletic performance increase muscle mass and improve strengthMost creatinerich foods are animal products And can you imagine how many sunflower seeds you would need to eat daily to meet your creatine needsTaking creatine supplements alongside resistance training can boost both maximum strength and endurance as well as muscle growthRegardless of gender and age creatine can be taken in the recommended amount It has beneficial effects on strength power lean muscle mass daily functioning and neurological function in both young and older individualsThe table fell silent as my friends absorbed this newfound knowledge their eyes wide with wonder Here was a chance to dispel the myths and misconceptions surrounding supplements and to empower them with the truthResearch suggests that creatine does not cause hair loss erectile dysfunction or kidney damageldquoAs for hair loss and well you knowrdquo I chuckled ldquoitrsquos like believing in ghostsmdashgreat for a scare but not grounded in realityrdquoExtracted with permission from But What Does Science Say by Dr Manan Vora published by Ebury Press Penguin Random House India