by Dr. Rakhee Thakar
Refined sugar has become an integral part of today’s diet from infancy but the truth is that it is the most ubiquitous addictive drug with serious health hazards. Along with refined white flour (maida), refined sugar is the 21st-century health kryptonite.
Shad-rasa or six tastes, namely sweet, sour, salty, bitter, pungent, and astringent, is a unique concept of Ayurveda. These tastes not only impart flavour to the food but perform different functions in the body. Of these, the sweet taste imparts maximum energy to the body. The major part of our diet, such as cereals and pulses, is inherently sweet. However, sugar is the first thing that comes to mind whenever we think of sweetness. Nonetheless, there is a stark difference between the naturally occurring healthy sweetness in grains and fruit and the sweetness in notorious refined sugar. It has become ubiquitous, being found in candies, desserts, beverages, and even added to milk that already contains natural sugar in the form of lactose.
Refined sugar is an unnatural substance that is produced (mostly from sugar cane) by industrial processes. It is stripped of all the natural nutrition like vitamins, minerals, proteins, and enzymes sugarcane has, and refined to sucrose with harmful chemicals such as sulphur dioxide, phosphoric acid, calcium hydroxide, and polyacrylamides with toxic effects on the nervous, immune, and reproductive system. Most people know the causal association of high sugar intake with obesity and chronic diseases, such as diabetes and heart disease, but few are aware that it also increases the risk of joint pain, gout, cancer, autoimmune diseases, and fatty liver disease in later stages of life. The foundation of these lifestyle-related diseases, all of which are on the rise, is usually laid out in childhood.
Most parents are oblivious to the fact that refined sugar is addictive. It depletes the body of chromium, which increases sugar craving setting up a vicious cycle. It alters the neurotransmitter balance of serotonin and dopamine in the brain, manifesting as restlessness, inability to focus, hyperactivity, irritability, and mood swings. It should certainly be avoided especially in children with ADHD. It also depletes the body of the B vitamins, leaches calcium from hair, bones, blood and teeth, making the bones weak and increasing the chance of tooth decay. It suppresses the growth of beneficial gut bacteria and ferments in the gut, causing indigestion. It is known to be one of the triggers for bedwetting. It adversely impacts the immune system and increases mucus production. Children who are prone to allergies, common cold, and asthma should be kept far away from this sweet poison. It increases the risk of worm infestation and fungal infections. Excessive consumption of sugar, which spikes insulin levels, can inhibit the production of growth hormone in children, which inhibits muscle growth and attainment of height potential.
Parents often offer kids candy or other sugary treats as a reward or incentive which gives children the wrong impression that these foods are better than other foods. There are certainly healthier ways to encourage good behaviour, such as affectionate gestures, praise, and spending extra time together with special activities, games, and outings. Children must be encouraged to develop a taste for natural, unsweetened foods from early childhood. They should be put in a habit of drinking plain water, coconut water or milk rather than packaged sweetened beverages and canned fruit juice. The so-called “healthy” cereals, granola bars, flavoured milk, and yogurts contain hidden sugar. Hence, it is important to check the ingredients list for terms such as evaporated cane juice, corn syrup, dextrose, brown rice syrup, raw sugar, and crystal solids, all of which are synonyms for sugar. Needless to say, artificial sweeteners are even more harmful than refined sugar.
Fresh fruits and dry fruits, including raisins, figs, and dates, are healthy substitutes for refined sugar. A date milkshake and a homemade bar of figs and nuts are healthy ways of satisfying the sweet tooth. Jaggery is an unrefined healthier alternative that aids digestion and supplements iron and can be enjoyed as in chikkis (jaggery-nut bars) It should be avoided by those who have diabetes while excess intake predisposes to worm infestation. Honey is an excellent substitute for diabetics and those predisposed or suffering from cough and cold. It is the only sweet that reduces phlegm production, unlike refined sugar and jaggery that increase it. Letting kids help out in the kitchen is a great way to bond and also encourage healthy eating habits. It is time we returned to traditional foods our grandmothers made. Freshly cooked home food that is enjoyed amidst laughter with the family is the sweetest food.