Let’s be real for a second: the post-lunch slump is the absolute worst. You know the feeling—you’ve had your rice and dal, maybe a little meetha, and by 4 PM, your brain feels like fog. That’s usually when the craving hits for a strong cup of chai and a packet of biscuits.
I recently watched a breakdown by Dr. Rupy Aujla (The Doctor’s Kitchen) on how to quit sugar, and it was a total wake-up call. It turns out, most of us are eating double or triple the daily recommended limit of sugar (which is only 6 teaspoons!).
For us in India, this is tricky. We often think we are eating healthy because we cook at home (“Ghar ka khana”), but we ignore the hidden sugars in our chai, our “healthy” biscuits, and even our savory snacks.
But before we get to how to quit, we need to understand why it matters. It’s not just about fitting into your old jeans.
But Why is Sugar Actually the Villain?
Dr. Rupy explained that excess sugar attacks the body in three specific ways, and honestly, it sounds a lot like the health issues we see in almost every Indian household today:
1. It Stresses Your Liver (The “Suitcase” Analogy)
Think of your liver as a small suitcase. It can only hold a little bit of sugar (stored as glycogen). When we drink sugary drinks or eat sweets, that suitcase overflows immediately. The liver has no choice but to turn that excess sugar into fat.
- The Result: This is a major driver of Fatty Liver Disease (which is rampant in India, even among people who don’t drink alcohol).
2. It Destroys Your Gut Harmony
Your stomach is like a garden. Fiber (from veggies and dal) feeds the flowers, but sugar feeds the weeds. Excess sugar disrupts your microbiome, which controls your digestion, your mood, and even your immune system. If you constantly feel bloated or sluggish, sugar might be the culprit.
3. It Inflames Your Body
Sugar causes “systemic inflammation.” Think of this as a slow-burning fire inside your body. Over time, this inflammation damages your blood vessels and joints, leading to heart disease and premature aging.
The “Hidden” Problem in Our Kitchens
The scariest part isn’t the obvious Gulab Jamun at a wedding; it’s the stuff we eat daily thinking it’s fine.
- “Healthy” Biscuits: Those “Digestive” or “Marie” biscuits we dip in tea? They are often loaded with sugar and refined flour.
- Jaggery (Gud) & Honey: We love to swap sugar for Jaggery thinking it’s “medicinal.” While it has some minerals, to your liver, sugar is sugar. It still spikes your insulin just like the white stuff.
- Savory Snacks: Even packets of ketchup, sauces, and some namkeens have added sugar to balance the spice.
So, how do we get off this roller coaster? Here are Dr. Rupy’s 5 steps, adapted for our desi diet.
Step 1: Revamp Your Breakfast (Goodbye, Poha & Parle-G)
In India, we love our carb-heavy breakfasts. Poha, Upma, Idli, or Aloo Paratha are delicious, but they are almost entirely carbohydrates. If you start your day with just carbs (or worse, tea and biscuits), you are setting yourself up for a blood sugar crash by 11 AM.
The Fix: Go savory and add protein.
- Swap: Instead of just Poha (rice flakes), try Moong Dal Chilla or Besan Chilla with lots of veggies.
- Add: If you eat eggs, have them. If you are vegetarian, have a bowl of sprouts or paneer alongside your breakfast.
- Avoid: Don’t start the day with sweet daliya or sugary cornflakes.
Step 2: Rethink Your Drinks (The Chai Situation)
This is the hardest one for us. “Chai is not a drink; it’s an emotion.” But that emotion often comes with 2 spoons of sugar, twice a day. Liquid sugar is dangerous because it doesn’t make you full.
The Fix: Tweak the tradition.
- Cut down: If you take 2 spoons, move to 1, then 0.5.
- Spice it up: Use more Adrak (ginger), Elaichi (cardamom), or Dalchini (cinnamon). The strong spice flavor tricks your brain into missing the sugar less.
- The Swap: Try Buttermilk (Chaas) with roasted cumin instead of a sweet lassi or fruit juice.
Step 3: Analyze the Craving
The next time you open the fridge looking for “kuch meetha” after dinner, hit the pause button. Dr. Rupy suggests asking three questions:
- Am I hungry? (If yes, eat a handful of roasted chana or almonds, not a barfi.)
- Am I thirsty? (In our hot climate, dehydration often feels like a sugar craving.)
- Is it comfort? (Are you stressed or bored?)
If it’s number 3, eating a sweet won’t fix the stress. Call a friend or go for a quick walk instead.
Step 4: Change Your Environment
Willpower is overrated. If you keep a box of Son Papdi or a packet of cookies in the kitchen “for guests,” you will eventually eat them.
The Fix: The “Guest” Rule.
Don’t stock biscuits at home. Buy them only on the day guests are coming.
When shopping, flip the packet over. Look at the label. If a sauce or packaged food has sugar listed in the first 3 ingredients, put it back.
Step 5: Prioritize Protein (The Thali Mistake)
This is the “root cause” solution. The typical Indian plate is 80% rice/roti and only a tiny bowl of watery dal. This lack of protein causes blood sugar dips, which makes you crave sugar later.
The Fix: Build your Thali backward.
- Don’t start filling the plate with Rice/Roti.
- First: Fill a big portion with Dal (make it thick), Rajma, Chole, Paneer, Soya, or Chicken.
- Second: Add your Sabzi (fiber).
- Last: Add a small portion of Rice or Roti.
The Bottom Line
The goal isn’t to ban Mithai forever or refuse the Prasad. It’s about moving sugar from a mindless daily habit (like dipping biscuits in tea every morning) to a mindful treat (enjoying a Jalebi on a Sunday morning with family).
Start with the chai. If you can fix that, you’ve won half the battle.
Deep Dive: If you found this guide helpful, you need to read my recent post on [Why Homemade Indian Food May Not Prevent Diabetes]. I break down how insulin works and why cutting sugar is only half the battle. 👉 [Read the full article here]
Credits & Reference:
This blog post is a summary of insights shared by Dr. Rupy Aujla.
📺 Watch the full original video here: How To Quit Sugar – The Doctor’s Kitchen