Consumed for breakfast, dessert, or as a snack, sugary products are an integral part of our diet . Unfortunately, their consumption can, without us realizing it, become excessive and have harmful effects on our body in the long term. But how can we wean ourselves off this addiction (because yes, it is one!), which is bad for our health ?
Sugar: the number 1 enemy of our diet?
Before you ban carbs, aka sugar, from your meals, know that they are essential to our health . Among the multitude of carbohydrates present in the diet, two types stand out: simple carbohydrates and complex carbohydrates.
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Simple carbohydrates
Recognizable by their sweet taste, simple carbohydrates are often called “fast” sugars for their ability to create large spikes in blood sugar . These sugars are widely used in the food industry for their flavor-enhancing and preservative properties . Indeed, white sugar is found in confectionery, industrial cereals, pastries, and also in fruit.
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Complex carbohydrates
Also called “slow” sugars , complex carbohydrates are essential in the diet for their energy intake and their absorption in the form of glucose by the body, allowing the production of energy by cells and muscles .
They do not have a sweet taste and are most often starchy foods: potatoes, pasta, rice, without forgetting dietary fiber with vegetables, fruits and legumes.
Sugar, a vicious circle
A little sugar in your coffee, just a sweet treat in the afternoon, a sweet touch to finish off a meal... We often tend to minimize our sugar consumption , and yet, this snacking is not harmless. We often say: "sugar calls for sugar," and in fact, the latter leads to withdrawal situations similar to certain drugs. Excess sugar is linked to its extremely addictive properties, similar to cocaine addiction. But unlike these, sugar is an essential component of our diet, which makes withdrawal particularly difficult .
Despite its omnipresence in daily meals , sugar consumption poses health risks, especially when consumed in excess. Weight gain, metabolic and cardiovascular diseases, and even cancers - excess sugar increases their incidence, which is why the WHO recommends reducing your intake of simple carbohydrates to less than 100g per day .
We give you the keys to doing without it without frustration!
7 tips for quitting sugar
Stopping eating completely overnight, as recommended by ultra-restrictive diets, will only lead to frustration and uncontrollable sugar cravings and other eating disorders. Therefore, it's advisable to gradually reduce your sugar intake to reduce your sugar consumption permanently.
Here are 7 tips to help you cut down on sugar.
Hydrate yourself well
Water is available all day long and at will!
It's important to drink at least 1.5 liters of water a day to stay healthy. Sometimes thirst is confused with hunger, so remember to drink throughout the day, even during meals; it can help curb those sugar cravings.
Limit liquid calories as much as possible.
Although refreshing in summer, sodas, fruit juices and energy drinks are products that increase your calorie intake without any nutritional benefit . At the time, a feeling of satiety appears, but it is short-lived because blood sugar will skyrocket due to their composition. To compensate for these effects, “light” and sweetened products are often offered as substitutes, much to the despair of your body. These products are theoretically better from a caloric point of view, but to do so, they are composed of numerous sweeteners (acesulfame K, aspartame, etc.), giving them their sweet taste. Ultimately, this type of product only reinforces the appetite for sugar and impacts our health in the long term .
With the arrival of sunny days, you can opt for lemon sparkling water as a substitute.
Increase your protein intake
Eating protein with every meal is key to maintaining a low glycemic index and normal blood insulin levels . By adopting this habit, your sugar cravings will gradually decrease due to the satiating and appetite-suppressing effects of protein .
Overuse “good” sugars
You don't need to cut out all sugars; you should only avoid the bad ones as much as possible. Just like fat, there are "good" and "bad" sugars . Sugar is an essential fuel for our bodies, so it's not possible to do without it entirely. Adopting a routine with as many good sugars as possible will help you limit blood sugar fluctuations without depriving yourself.
Carbohydrates are distinguished by their glycemic index (GI). Foods with a high GI will increase the feeling of hunger due to the rapid increase in blood sugar, so it is important to favor carbohydrates with a low or moderate GI for a more gradual digestion of sugars. Note that certain factors can also influence the glycemic index: cooking, fiber and lipids. To learn more, we invite you to read the article: how to naturally regulate your blood sugar?
Forget ultra-processed products
Very often, ingredients like salt, sugar or fats are added to industrial products to make them more appealing and to extend their shelf life . Eating an ultra-processed diet can therefore lead to consuming more sugar than the recommended intake, because we consume them without being aware of the hidden or added ingredients.
Therefore, favor raw and minimally processed products to ensure a healthy and conscious diet.
Embrace a savory breakfast
If there's one time we love sweet treats, it's breakfast. For good reason, the French breakfast traditionally consists of baguettes, pastries, fruit juice, and a nice hot chocolate. Unfortunately, eating an overly sweet breakfast in the morning will lead to sugar cravings throughout the day , caused by excessive blood sugar spikes.
Choose a savory, protein-rich breakfast rich in fiber and healthy fats, which will keep you fuller longer. Plus, chewing also helps slow the rise in blood sugar.
Do your shopping after meals!
It's a very bad idea to go shopping when you're hungry; it's the best way to be tempted by sweets (cakes, cookies, candies, chocolates, etc.).
To avoid raiding the supermarket, try shopping after a meal or snack , and with a shopping list . You can also opt for online shopping , a good alternative for following your list to the letter and not making any deviations.
