Worried about putting on weight? Deepika Padukone's nutritionist warns of 'addictive' food that causes weight gain

Celebrity nutritionist Pooja Makhija, who works with actress Deepika Padukone, has raised serious concerns about the growing dependence on sugar among fitness enthusiasts. In a recent conversation with journalist Faye D’Souza, Makhija highlighted that while Indian breakfasts such as upma, poha, or idlis are wholesome choices, the danger lies in the excessive consumption of sugar that often accompanies daily meals.

Makhija emphasized that sugar hides in many so-called “natural” forms—honey, coconut sugar, and date sugar included—and yet all can be equally harmful when consumed excessively. She explained that sugar can be up to eight times more addictive than cocaine, making it a powerful substance capable of rewiring the brain’s reward mechanisms. That comforting morning bowl of cereal, sweetened chai, or biscuit might feel like a small pleasure, but it can silently hijack the brain, creating a cycle of dependence and craving.

The Science Behind Sugar’s Grip on the Brain

According to research cited by Makhija, sugar stimulates the brain’s pleasure centers more intensely than certain drugs in some experimental addiction models. Studies show that starting the day with sugary foods like croissants or cereals leads to sharp blood glucose spikes, followed by rapid drops that trigger hunger, irritability, and fatigue. In contrast, consuming a protein-rich and savory breakfast—such as eggs on toast or traditional Indian dishes like upma, poha, or paratha—helps maintain satiety, stabilizes energy levels, and reduces overall calorie intake later in the day.

Nutrition experts agree that beginning the morning with a balance of protein, fiber, and healthy fats is key to preventing energy crashes and long-term metabolic issues. Choosing wholesome, less-processed foods ensures that the brain and body receive steady nourishment rather than quick bursts of sugar-fueled highs followed by sluggish lows.

Health Risks of Excess Sugar Intake

The dangers of sugar go far beyond weight gain. According to a Harvard Health article discussing a 2014 study published in JAMA Internal Medicine, Dr. Frank Hu and his colleagues discovered that individuals who consumed between 17% to 21% of their daily calories from added sugars faced a 38% higher risk of dying from cardiovascular disease than those who limited sugar to 8% of their caloric intake.

Although the exact biological pathways remain under study, experts believe sugar contributes to heart disease through several indirect mechanisms. Large amounts of sugar overload the liver, which metabolizes it similarly to alcohol—converting carbohydrates into fat. Over time, this process can lead to fatty liver disease, a condition closely linked with type 2 diabetes and heart ailments.

Sugar’s Hidden Impact on the Heart and Body

Excessive sugar consumption can elevate blood pressure, trigger chronic inflammation, and promote weight gain, all of which are major risk factors for heart disease. Dr. Hu explained that sugary beverages, in particular, are dangerous because the body does not register liquid calories in the same way it does solid food, leading to overeating and excessive calorie intake.

Furthermore, regular sugar overconsumption can disrupt the body’s natural appetite-control mechanisms, making it easier to consume more calories than necessary. The cumulative effect—rising blood pressure, ongoing inflammation, weight gain, insulin resistance, and fatty liver—forms a dangerous chain reaction that heightens the likelihood of heart attacks and strokes.

As Dr. Hu summarized, the combined consequences of consuming too much added sugar—ranging from metabolic disturbances to vascular damage—make it one of the most underestimated yet potent threats to modern health.