Scrutinizing Sugar
Recently, the question was asked: “Is sugar good or bad for us?” As usual, the answer is not all that simple. Usually, by sugar we mean the highly purified, concentrated, white product of sugar beets or sugar cane. Also there are other sugars such as: raw sugar, brown sugar, fruit sugar, milk sugar, honey, sucanat, maple, jaggery, etc. Of these, white sugar is the most processed and contains a singular structure of sucrose. Pure white sugar has zero nutritional value and is only a source of pure energy. The other sugars mentioned contain some contaminates or other plant products that give them some, but minimal, nutritional value. If you think of an internal combustion engine running on pure unadulterated gasoline, you will realize that the motor runs erratically and with a loud knocking which can only be quieted by the addition of adulterants such as ethyl, a lead substance to make it run more smoothly. So too, when our bodies use pure sugar, they do not “run” quietly or efficiently. Vitamins, minerals, enzymes and more complex molecules are needed to give us a nutritionally active fuel. Raw sugar and brown sugars have some residual plant stuff on the purified sugar granules which makes them slightly more nutritious. We have previously discussed the difficulty adults have in digesting lactose, milk sugar. However, these minor additives do not protect the teeth from the harm produced by the caretic process in the mouth. It has been documented that purified sugar, even brown variety, is the most common cause of dental caries. The other great hazard to our health produced by these simple sugars is their rapid absorption into the blood stream, thus elevating the blood sugar. The body reacts to this higher level by producing insulin, which is needed by the body in order for the blood sugars to enter into the cells and to reduce the plasma blood sugar level. This usually throws the blood sugar to the lower levels that cause weakness, fainting, lethargy and nervousness. This starts a period of see-saw-like blood sugar levels that make us ill. This is the great hazard of habitually consuming in the morning sweet drinks and sweet rolls, etc. The pancreatic cells that produce the insulin are needlessly overworked and metabolic disorders such as hypoglycemia and even possibly diabetes may result. So we can easily see that it is better to obtain our fuel from the more complex carbohydrates (long chains of sugars) or starches that take a longer time to digest and slowly enter the blood stream as they combine with other desirable nutrients. The best carbohydrates for us are obtained from the whole grains, vegetables, legumes and fruit which have valuable vitamins, minerals, proteins, enzymes and fibers. §
Sugar: No Good for You
Sugar’s effect on our well being is a very controversial subject. Any of the following symptoms may be related to a high simple sugar intake: anxiety, bed-wetting, tooth decay, depression, diabetes, poor immune response, perspiration, fainting, fatigue, heart disease, hypoglycemia, insomnia, memory loss, obesity, osteoporosis, seizures, skin rashes, itching, rapid heart beat, hoarseness, vaginal itching, weakness, marked irritability and many others. The causal relationship of these symptoms is rather complex. For instance, a high intake of sugars will produce an elevation of insulin secretion. If the sugar is not all utilized, the insulin will help convert some of the sugar to fats which then are deposited in the arteries, especially the small arteries of the heart. Those people who eat a lot of sweet foods tend to overeat, as the sugars do not satisfy the appetite as well as the more complex carbohydrates. That is, they do not fill us. Since it takes the B vitamins to help metabolize the sugars, these are taken from the stored quantities, which can easily be depleted. Both of these then tend to produce not just obesity but hypertension and heart problems. It has been shown that excess dietary sugar will deplete the stores of copper in the body. There is also a disruption of the calcium/phosphorous ratio resulting in some degree of bone absorption. Reactive hypoglycemia, the result of sudden increase in blood sugar levels, will manifest as the many psychological types of symptoms mentioned above. This is the most easily treated conditions-one merely needs to lower the intake of sugars and increase the intake of complex carbohydrates accompanied by high fiber and low protein foods. The biggest hazard to our dietary efficiency is processed foods, for it is very easy to obtain sugars in these without its presence being obvious. Who would think that tomato catsup is high in sugar? Sugar and salt are both the unsuspected offenders in most processed foods. It is absolutely essential, for health’s sake, to become a label reader. Of course, it is not only the hidden sweets that are empty calories. The blood sugar may rise higher and more rapidly with a large serving of processed potatoes (starch is a form of sugar) than ice cream. Need I remind you that the worst offender in ice cream is the butter fat and the dairy origin of the fat? It is possible that over 75% of all sugar intake is hidden in the processed foods that are advertised so highly in the media. This is the first thing one should eliminate in reducing dietary sugar. If we could eliminate all hidden sources, we could then control our intake and keep it within the reasonable limit of less than 10% of all ingested calories. We have said that the ideal energy source in our diet is the complex carbohydrates from whole grains, fruits and vegetables. The complex molecules made up of long chains of sucrose molecules, and accompanied by other nutrients, are digested more slowly so that the sudden rise in blood sugar level does not occur. They are often accompanied by fiber which tends-by its bulk alone-to fill us to a satisfactory level, without the see-saw effect of the blood sugar level. §
Don’t Bribe Children with Sugar
While on the subject of refined sugar [see parts one and two in January and February, 1992] we must also note that excessive sugar in the diet is addictive, making us slaves to a habit which may be equally as strong as drug or alcohol addiction. There may be also a subtle relationship here. There is a tendency for high sugar intake to “deaden” the sensitivity of the taste buds for sweet. The result of this is the inability to savor the subtle tastes of our food, and the foods become tamasic. When excess sugar is ingested there is a decrease in vata and pitta accompanied by an increase in kapha, according to the Ayurvedic system. Perhaps the greatest danger in excessive sugar intake is its effect on the mind and our behavior. Since there is almost a universal liking of the sweet taste, it has become by many parents the source of a “bribing type of behavior.” Many parents hold the sweets, especially chocolate, as a bribe for getting the children to “eat their vegetables” or perform other activities or disciplinary actions. I have seen at breakfast children being given chocolate candy to start the meal; then, of course, if they eat other food at all, they eat too much, because sweets do not satisfy our appetites. However, the usual reaction is that the children will not want to eat anything else for they know that if they act up, they will get more sweets. We can continue to eat sweets until we are “sick” of them, and even then some desire may remain. Sweets should never be used to enforce an action or discipline, for it only makes the parent lose control over themselves as well as their child. The child very quickly learns that a temper tantrum will bring about the bribe of candy or other sweets to stop screaming or crying. Thus the child manipulates the parent into action that may be very harmful for the child. This bribing will tend to change the mental development of the child, and it will last into adulthood, thus perpetuating the failure to communicate and discipline the child as mother tends to mother as she was mothered. Using this method of child control is not an act of love but is evidence of a lack of maternal maturity and ability to truly communicate with the child. A smile and well-timed hug will transmit love to the child much more than a bribe of a sweet. I am not suggesting that sweets be totally eliminated as a dietary basic, but excessive sweets become rewards and bribes much too easily. The child, as well as the adult, must bring to eating the knowledge that it is a necessity in order to keep the body functioning and healthy. In itself, a well balanced diet will bring to us happiness and appreciation of the great gifts of God. We should consider the time of eating, which should be on a regular schedule, to be a holy time and a time for happy familial communication and sharing. The television should not be on, current events or governmental problems should not be discussed. There should be serenity and prayers before eating, during the meal and after the meal. I have previously mentioned that a period of 10-15 minutes after meals should be spent in meditation. §
Dangers of Sugar Substitutes
The food industry has been conscious of the consumer’s desire to reduce the consumption of sugar without giving up the sweet taste. The industry for a long time supplied saccharin which had no nutritional value but did have a very sweet taste. It could not be used in cooking for it tended to turn bitter. Saccharin was subsequently withdrawn from the market because of a possible link to the causation of bladder tumors in mice. It is still available in some places. Cyclamates were a fad for many years until they were banned for having carcinogenic properties. The FDA later reversed its position on the carcinogenic properties, but the use of cyclamates has never returned to any significant degree even though it was very inexpensive to produce. The current substitute in vogue is aspartame (sold as Equal or Nutrasweet), a protein substance made up of two amino acids, aspartic acid and phenylalanine. The substance is much sweeter than even sugar. One-tenth calorie of aspartame has the sweetening power of one teaspoon of sugar, which has 16 calories. The industry was not too happy with its introduction as it was almost as expensive as the sugar. Certain people must not use this in any form. Those who suffer from a metabolic disorder called phenoketonuria (PKU) lack an enzyme that is necessary for the metabolism of phenylalanine. If these people have a build up in their blood of pheynalalanine there is damage to the brain leading to mental retardation. The number of people who react in this manner is not known at this time. There are also people (non-PKU) that react with dizziness, depression, headaches and possible seizures. This does not speak for the future generations’ well being since it is almost impossible to find food products that do not contain this sugar substitute. As long as people do not curb their addiction to the sweet taste, they are doing their bodies an injustice. One should use fruit drinks diluted with non-sweetened water rather than the popular “diet” drinks. The sugar in fruit is primarily fructose which is less likely to start the up and down problems of glucose in the blood, as fructose does not need insulin for its conversion. For the future generations’ decreased desire for sweets, mothers should discontinue the use of the pacifier filled with sweetened water, the so-called “sugar teat.” The use of this assures that the child will have a strong desire for sweets as he grows. Sweetened breakfast cereals should not be fed to anyone. We should all make a firm effort to reduce our taste for sugar sweetness. Many foods have a naturally sweet taste, such as rice, that is acceptable. In fact we should increase the amount of complex carbohydrates as we decrease the sugar to regain a healthy balance in the body. Honey is sweet and is only slightly less nutritionally empty than plain white sugar. Honey when cooked becomes indigestible, according to Ayurveda. Honey may also be the cause of many allergic reactions due to its source being the pollen of flowers. The chemicals on the plants may also come through the honey with all of its toxins. §
The Science of Taste: Part I
The rishis have categorized the food we eat into six different tastes: sweet, salty, sour, pungent, bitter and astringent. These tastes become “tastes” only after they contact the tongue. Their qualities may change according to which phase of digestion they are in; for example, on the tongue the effect is called rasa, as the food enters the stomach we call it the virya or energy, and the postdigestive effect is the vipaka. Usually the rasa and vipaka are the same, with different energies shown by the different tastes. We can easily understand these differences if we become aware of the philosophical elements: sour is a combination of earth and fire; sweet is earth and water; salty is water and fire; pungent is fire and air; bitter is composed of air and ether and astringent is primarily air and earth. So we can see that the energy of sweet is cold. Sour, salty and pungent are hot. Bitter and astringent are both cold. Since the nature of vata is air; pitta fire; and kapha water, we can readily see that the interaction of the food and doshas will give certain responses. For example, sweet -earth and water-will decrease vata (air) and pitta (fire) but increase kapha (water). Sweet is nourishing and tends to increase all tissues and cells; it also will eliminate thirst and hunger. However if taken in excess, kapha is aggravated and may become excessive, leading to disease. If too little sweet is taken, pitta and vata will be increased with resulting symptoms. There are very few foods that have only a single taste, so the effects on the doshas will be variable according to the combination of tastes. Sweet taste is most agreeable to the body and helps it to grow and stay healthy. It satiates the mind as well as the physical senses. A good nutrient, it is valuable for the body’s growth. If it is used to excess the body becomes obese, lazy, heavy, lethargic, cold and has a tendency to catch colds with coughing, also urinary problems may occur, possible tumors and circulatory disorders. If balance is not attained, the symptoms will progress to the vata and pitta disorders. Examples of foods that have sweet taste are milk, butter, ghee, rice, honey, wheat, candy, sugar, licorice root, peppermint, most lentils, bananas, saffron, corn, millet, oats and other grains and fruits that combine more than one taste. Sour taste is earth and fire and is hot, heavy and unctuous. Sour increases kapha and pitta and decreases vata. It stimulates the appetite and aids the digestion. It may excite the mind. It is a carminative and tends to nourish the heart. It will stimulate the flow of saliva which aids in propelling food along the digestive system. If sour is used too much or alone, it stimulates thirst, increases pitta, inflammations and burning sensations in the throat and chest. Anemia and weak eyesight, giddiness and fevers may result. Itching skin also occurs. Sour taste is found in the following foods: yogurt, cheeses, green grapes, lemons, tamarind, vinegar, sourdough (also sweet) and combined with sweet in other fruits. Because of the heating properties sour may aggravate trauma, contagious bites, burns, fractures, bruises and crushing injuries. §
The Science of Taste: Part II
From our discussion of sweet and sour last month, we see how these tastes affect the doshas differently, developing symptoms if taken in abundance or excess. By the addition/substitution of basic tastes and the creative use of condiments, tasteful and healthy meals may be prepared. Since all in a family will not have the same prakriti, many dishes can be made to satisfy all by the use of the condiments and basic elemental properties of the food, being always mindful not to use any one taste to an excess. Now we continue with salt and pungent. The saline taste alleviates vata. It nullifies the effect of all other tastes; causes salivation; liquifies kapha; melds and accentuates other tastes, increasing the appetite. When used in proper amounts, salt may bring out the flavor of foods, aiding a little in digestion. It retains body fluids. It is a mild antispasmodic and cathartic. Salt is the combination of water and fire, and as such increases pitta and kapha. If used in excess, it contributes to hypertension, increase of thirst, fainting, sloughing of areas that have a chronic skin disease. It may loosen the teeth, leading to gum problems. It is also involved in premature wrinkling of the skin, graying and baldness. It may also be responsible for increase in craving for physical sensory pleasures. Salt taste is found in table salt (sodium chloride), black salt (sea salt), kelp, other sea vegetables, and in combination with sour in pickles and other such condiments. It is also frequently found in metallic medicinals and other drugs. The salty taste is the most hidden of all in processed foods. This source often gives us far more than what is good for our bodies. Modern day nutritionists say that a balanced vegetarian diet needs no additional salt for the minimal daily requirement. The pungent taste is a combination of fire and air elements. The primary action is to decrease kapha and increase vata and pitta. This taste helps to keep the mouth clean and does promote digestion because of its fire nature. It also helps in the absorption of foods, increases secretion in the nose and eyes thus aiding in their proper function. It helps in the elimination of sticky waste products through its action on kapha. It acts as a blood purifier. It helps to eliminate blood clots and to cure many skin diseases. Many drug actions are partially due to the physical action of this taste. If the pungent taste is used excessively, it can destroy manhood, produce unconsciousness, weariness, asthma, fainting, emaciation, giddiness, burning sensation in the throat and stomach, production of too much heat and excessive thirst. Leg pains, pains in the back and hands possibly associated with tremors may result from over indulgence. The pungent taste is found in onions, garlic, radishes, ginger, chilies, hing (asafoetida), cayenne pepper, peppermint, cinnamon, sage, parsley, basil and thyme. Pitta types should use these sparingly. Other types should also use this taste sparingly in the summer months. Many herbs used in healing have this taste. It is wise to take this rasa with ghee to prevent any irritation to the stomach and intestinal linings and also to prevent killing the friendly bacteria. §