1. Switch to whole grains and cereals

To reach optimum brain performance, it is crucial to keep an even blood sugar level (BSL). Our brain feeds only on glucose, of which it needs a steady supply: it is very sensitive to any rise or fall in the BSL. 45 Therefore, to keep your BSL steady you have to consume carbohydrates that do not cause a sharp or sudden rise in blood glucose; these are the low glycemic index (GI) 46 carbohydrates. 43 Restak, 1997. 44 For more detailed information, a good reference is 'Optimum Nutrition for the Mind' by Patrick Holford. 45 Holford, 2005b. 46 Glycemic index is a measure of how fa st glucose is released into the bloodstream after food consumption, with the glucose itself being given the value of 100. Allah (~) mentions grains with their husks among His many gifts to us: (And also com, with [its] leaves and stalk for fodder, and sweetscented plants) (Quran 55: 12) Complex carbohydrates in the form of whole grain products are usually a good choice. Whenever possible, avoid refined carbohydrates like white flour, processed sugars and syrups and the foods made from them. In addition, try to avoid highly processed and over-cooked food. Remember that adding vinegar to carbohydrate-rich foods may help minimize the rise in BSL. 47 Eating refined sugars causes a sudden rise in your blood sugar level (BSL); the body responds with a rapid release of insulin, which in tum causes a sudden fall in BSL. The results are mood swings, weak mental performance and poor concentration. This effect is especially obvious in young children who show signs of hyperactivity and sometimes agitation when they consume too much sugar. To make matters worse, for the refined carbohydrates to be metabolized and assimilated by the body, they use up the stores of vitamins and minerals and supply only empty calories. Allah has supplied our bodies with a perfectly balanced nature: if we try to change it, we just hurt ourselves. For 47 Leeman, et al., 2005, July 20. example, the mineral chromium present in abundance in cane and beet sugar has a critical role in controlling BSL and assisting insulin function. When the plants are processed and refined to extract white sugar (sucrose), most of this essential mineral is lost. 48