You must be wondering why we say NO to sugar when both the brain and body need it to sustain energy and life. Yes, sugar is a major life force. Brain functions depend on it ? but as glucose. Unfortunately, we do not consume sugar in its healthy natural form. Sugar ? sucrose ? in whole foods such as fruits, vegetables and grains is part of a balanced plant structure of minerals, vitamins, fibers, and enzymes. Such nutrients confer many benefits upon our body and brain, stabilizing our fuel supply.

However, the high consumption of refined and processed sugars throws the body off-balance. When whole foods are stripped of nutritional value, they become ?empty calories,? devoid of nutrients. Concentrated, simple refined sugars rush into the bloodstream, shocking the digestive system due to high glycemic content. Insulin, to metabolize the flood of sugar, peaks in the blood. Acidity increases in the stomach, destroying minerals and slowing the absorption of calcium which causes bone loss. Continuous consumption of simple sugars weakens the digestive system, resulting in poor food assimilation. Blood sugar imbalances lead to sugar cravings and further consumption to maintain energy, making it addictive. The fluctuation of blood sugar levels contributes to mood swings, demanding more sugar intake. This yo-yo effect leads to sugar dependence, prompting obesity, diabetes, cardiovascular and heart diseases, anemia, tooth decay, bone loss, immune deficiency and more.

You should ask yourself how to stop the vicious circle of sugar abuse. I would say by satisfying your sweet tooth but in a different way. It takes courage and will power to do so, but you can do it by improving your diet and getting rid of certain unhealthy habits. The following guidelines are helpful in controlling sugar intake.

¥ Healthy sources of sugar are in whole foods in the form of complex carbohydrates found in whole grains (wheat, millet, oats, barley) and legumes (beans, Ofoul,? lentils, hummus). Vegetables and fruits offer healthy sugars, as well. When eaten whole and chewed properly, they provide a natural sweetness and a balanced nutritious meal, which is filling and satisfying to the appetite.

¥ Limit the regular use of ?natural? sweeteners (nature does not offer sugar in this pure form). Fructose, brown sugar and corn syrup and sweeteners offer nothing but simple sugars. For example, the popular Tropicana, the supposedly ?natural? sweetener, contains aspartame, an artificial sweetener that is harmful to health. Stevia, on the other hand, a naturally sweet green plant ? stevia rebaudiana ? can be safely used by diabetics as well as for weight control. Moreover, studies have shown stevia beneficial in the regulation of blood sugar levels. Honey, too, has many health benefits, but should be used in very small amounts due its high glycemic effect on the blood.

¥ Don?t eat too much protein (meat, chicken, cheese) and salty foods (pickles, salty sauces). High consumption of these can lead to a craving for sweets. Protein deficiency can also lead to sugar abuse while sour, spicy, and pungent foods reduce such cravings.

¥ Balance your meal with a good salad ? lettuce, arugula jarjeer ? carrots, cucumber, radishes, beetroot, meat or legumes, seasonal vegetables, mushrooms and whole grains (rice, wheat). Finish with fresh fruit. Dessert should be occasional or a treat and not part of daily meals. Your body thrives on moderation and loves balance. If you have an urge to eat something sweet, crunch some raw or steamed vegetables and drink lots of water. Sometimes exercising or deep breathing also relieves cravings.

Finally avoid soft drinks; they contain vast amounts of simple sugars. Do you know how many teaspoons of sugar are added to one can of cola ? Coke or Pepsi? Take a wild guess. It holds nine teaspoons of pure sugar. Ice-creams and milk shakes in fast-food restaurants also have lots of sugar and additives. Diet Cola and Pepsi contain artificial sweeteners which are damaging to health. Believe me, this information is not meant to scare you but to make you more aware.

The above tips can help only if you are willing to make the change. To minimize added sugar in restaurants and manufactured food, prepare your meals at home. Read food labels carefully. To enhance taste and flavor, most packaged breads, cereals, soups, salad dressings, canned food, bottled drinks, and cured contain a lot of sugar as well as artificial sweeteners. Both can damage your health.

If you are sugar-dependent and want to get rid of the habit, reduce your consumption gradually to avoid withdrawal symptoms. A sudden drop in blood sugar gives you an urge to binge on sweets and desserts. Remember, simple sugars can create sugar imbalances within your bloodstream, whereas sucrose in whole foods with other nutrients has a balancing effect on your system. An excess of refined sweets also upsets your body?s equilibrium of protein and carbohydrates, depletes you of minerals, and impairs the adrenal function of your kidneys. However with less dependence on sugar, you will experience a better mood, less irritability, enhanced memory, better concentration, sounder sleep and improved overall health and weight. Does this information justify the NO to sugar?

(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)