Q&A

Yes, sugar is bad, especially in the long term, as too much can increase risk for a number of lifestyle diseases, from obesity to diabetes, but upto 5 teaspoons is fine. An aerated drink can have upto 8 teaspoons, so home-made is always better, since you know how much you’re putting in. The protein in yoghurt- and milk-based drinks slows down the absorption of sugar, while fruit-based ones will need either no sugar or lower amounts. Try naturally-sweet bases too, like coconut water and coconut milk. Honey, jaggery, sugar are all the same in terms of calories, with honey being the best bet in terms of nutrients. Go with what gives the best satiety, because it’s best to add a teaspoon of sugar than three of honey.

My 15-year-old son steps out at 6 am to play football. What can I give him to eat before, considering it is so early? And what can I give him for after?

If he needs to wake up really early, like at 4.30 or 5, give him a good dinner the previous night — of rice-dal-potato. This carb loading will give him the stamina to go through a couple of hours of sport. In the morning, give him a glass of coconut water. If he can eat an hour before, then give him a banana or mango. After the game, he will need a combination of protein, carbohydrates and fat for recovery and repair, and to prevent injury during the next game. A glass of milk and an egg are a good fuel.

Lovneet Batra is a nutritionist, a member of the Academy of Nutrition and Dietetics, USA; lecturer at IHM Pusa; a consultant to the Sports Authority of India, having counselled the Indian boxing, gymnastics, cycling and archery teams; and a consultant at Fortis La Femme Hospital, Delhi.

Nothing in this column is intended to be, and is not, a substitute for professional medical advice, diagnosis or treatment. Please seek independent advice from a licensed practitioner if you have any questions regarding a medical condition.

Email us with your questions at mp_health@thehindu.co.in