Mumbai, India – Renowned nutritionist Pooja Makhija has issued a stark warning: hidden sugar addiction is silently wrecking health worldwide, while widespread misconceptions about salt are leading people astray in their diets. Speaking exclusively to HealthBeat News, Makhija revealed how everyday cravings mask a biochemical dependency more addictive than many realize, urging a rethink on Nutrition basics especially as mental health challenges drive poor eating habits during stressful times.
“Sugar isn’t just a treat; it’s a trap,” Makhija stated emphatically. “People consume up to 17 teaspoons of added sugar daily without knowing it, fueling obesity, diabetes, and even mental health issues. Meanwhile, salt gets demonized unfairly when the real culprits are processed foods loaded with both.” Her insights come at a critical juncture, with global sugar intake exceeding World Health Organization (WHO) recommendations by 50% and stress-related binge eating surging post-pandemic.
Pooja Makhija Exposes Sugar’s Biochemical Hijack on the Brain
In a deep dive into sugar addiction, Makhija explained how refined sugars trigger dopamine releases akin to drugs like cocaine. “Your brain lights up the same way with a chocolate bar as it does with illicit substances,” she said, citing neuroimaging studies from the University of Cambridge that show sugar activating the brain’s reward centers more intensely than fatty foods.
Hidden sugars lurk in unlikely places: yogurts boast 20 grams per serving, tomato sauces pack 12 grams, and even “healthy” granola bars exceed daily limits. The WHO reports adults consume 22 kilograms of sugar annually – double the advised 10 kilograms – linking it to a 30% rise in type 2 diabetes cases over the past decade.
Makhija shared a client story: a 35-year-old executive who unknowingly downed 50 grams of sugar daily via flavored coffees and snacks, leading to weight gain and anxiety spikes. “Sugar crashes cause irritability and fatigue, mimicking depression,” she noted, tying it directly to mental health. Nutrition experts echo this; a Harvard study found high sugar diets correlate with a 23% higher depression risk.
- Daily sugar benchmarks: WHO limits added sugars to 25-50 grams; most exceed this via sodas (39g per can) and cereals.
- Addiction signs: Cravings post-meals, mood swings, insomnia – all hallmarks of sugar dependency.
- Health toll: Contributes to 80% of heart disease cases alongside poor diet, per American Heart Association data.
To combat this, Makhija advocates gradual reduction: swap sodas for infused water, read labels religiously, and pair carbs with proteins to stabilize blood sugar.
Debunking Salt Myths: Why Table Salt Isn’t the Enemy
Shifting focus to salt, Makhija dismantled the narrative painting it as public enemy number one. “The low-salt obsession ignores that sodium is essential for nerve function, hydration, and muscle contraction,” she asserted. The body needs 500mg daily; most get 3,400mg, but the excess stems from ultra-processed foods, not home cooking.
A landmark Cochrane review of 167 studies found no strong evidence that cutting salt below 3g/day benefits healthy adults – it may even raise cholesterol in some. Makhija highlighted Himalayan pink salt’s trace minerals like magnesium, beneficial for mental health by supporting serotonin production.
“People fear salt shakers but guzzle salty chips and canned soups,” she said. Processed foods account for 75% of sodium intake, per CDC data, exacerbating hypertension more than natural salts. In India, where iodized salt prevents goiter in millions, blanket restrictions could harm thyroid health.
- Myth 1: All salt causes high blood pressure – Fact: Potassium-rich diets (bananas, spinach) balance sodium better than restriction.
- Myth 2: Sea salt is superior – Fact: All salts are 97% sodium chloride; differences are minimal.
- Myth 3: Less salt means better health – Fact: Extreme lows risk hyponatremia, causing confusion and seizures.
Makhija recommends whole-food salts over processed alternatives, emphasizing balance in diet for optimal Nutrition.
Stress and Mental Health: The Hidden Drivers of Sugar Binges
Amid rising mental health concerns, Makhija connected the dots between stress, diet, and addiction. “Cortisol from stress screams for quick energy – sugar,” she explained. A 2023 Lancet study showed 40% of people turn to sweets during anxiety peaks, worsening the cycle as blood sugar volatility amplifies mood disorders.
In India, where 150 million battle mental health issues per NIMHANS, poor diet exacerbates this. “Pandemic lockdowns spiked sugar consumption by 20%, correlating with depression rates climbing 25%,” Makhija cited from ICMR reports. Women, often primary stress bearers, face higher risks; emotional eating affects 45% of females versus 38% of males, per APA data.
She detailed the mechanism: Stress depletes serotonin, which gut bacteria influenced by diet produce 90% of. Sugar disrupts microbiome diversity, leading to inflammation-linked anxiety. “Mindful eating restores balance,” Makhija advised, sharing how clients practicing 10-minute meal pauses reduced cravings by 40%.
Real-world impact: Corporate wellness programs incorporating her methods saw productivity rise 15%, underscoring diet’s role in mental health resilience.
Makhija’s Actionable Diet Overhaul for Lasting Health Gains
Offering hope, Makhija outlined a practical roadmap to ditch sugar addiction and embrace smart salt use. “Start with a sugar audit: track intake for three days,” she instructed. Her protocol includes:
- Breakfast revolution: Ditch cereals for eggs with veggies – cuts sugar by 15g.
- Snack smart: Nuts over bars; pairs fats/proteins blunt cravings.
- Salt savvy: Use herbs, lemon for flavor; aim for 2,300mg sodium via whole foods.
- Mental health boosters: Omega-3s from fish/walnuts stabilize mood; fermented foods like yogurt (plain!) heal the gut.
Backed by evidence, a NIH trial showed such diets reduce inflammation markers by 30% in 12 weeks. Makhija’s book, Eat Delete, details 100 recipes, with readers reporting 5-10kg losses sustainably.
For families, she stresses education: “Teach kids label-reading early to prevent generational sugar chains.” Amid economic pressures inflating processed food sales 12% yearly, her message resonates.
Future Outlook: Policy Shifts and Personal Empowerment Ahead
Looking forward, Makhija predicts bolder regulations like sugar taxes, already slashing intake 10% in Mexico. India eyes front-of-pack labeling by 2025, potentially curbing hidden sugars. “Empowerment starts personally: one mindful bite at a time,” she concluded.
Health experts like Dr. Anoop Misra endorse her views, forecasting nutrition-integrated mental health programs in workplaces. As sugar addiction and salt myths persist threats, Makhija’s call arms readers with knowledge for proactive diets, promising reduced chronic diseases and enhanced well-being in turbulent times.
