Consumed at breakfast, as a dessert or for an afternoon snack, sweet products are an integral part of our diet. Unfortunately, our consumption can, without us realizing it, become excessive and have harmful effects on our bodies in the long term. But how can we break this addiction (because yes, it is one!), which is bad for our health?
Sugar: the number 1 enemy of our diet?
Before banning carbohydrates from your meals, aka sugar, know that they are essential to our health. Among the many carbohydrates found in food, 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 because of their ability to cause major blood sugar spikes. These sugars are widely used in the food industry for their flavor-enhancing and preservative properties. White sugar is found in confectionery, processed cereals, pastries, and also in fruit.
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Complex carbohydrates
Also called "slow" sugars, complex carbohydrates are essential in our diet for their energy contribution and their absorption by the body in the form of glucose, enabling energy production by cells and muscles.
They do not have a sweet taste and are most often found in starchy foods: potatoes, pasta and rice, as well as dietary fiber from vegetables, fruit and legumes.
Sugar: a vicious cycle
A "little sugar" in your coffee, just one "sweet treat" in the afternoon, a "sweet touch" to finish your meal… We often tend to underestimate our sugar consumption, yet this snacking is far from harmless. It is often said that "sugar calls for sugar"; indeed, it can lead to withdrawal symptoms similar to those caused by certain drugs. Excess sugar is linked to its extremely addictive properties, similar to cocaine addiction. But unlike cocaine, sugar is an essential component of our diet, making withdrawal particularly difficult.
Despite its omnipresence in daily meals, sugar consumption poses health risks, especially in excess. Weight gain, metabolic and cardiovascular diseases, and even cancer - excess sugar increases their incidence, which is why the WHO recommends reducing your intake of simple carbohydrates to less than 100g per day.
Here are the keys to giving it up without frustration!
7 tips to kick your sugar habit
Stopping completely overnight, as recommended by ultra-restrictive diets, will only cause frustration and lead to irresistible cravings for sweet foods and other eating disorders. Therefore, it is advisable to gradually reduce your intake to sustainably cut down on your sugar consumption.
Here are 7 tips to help you reduce your sugar intake.
Stay well hydrated
Drink water all day, as much as you like!
It is important to drink at least 1.5L of water per day to stay healthy. Sometimes thirst can be mistaken for hunger, so remember to drink throughout the day and even during meals; it may help curb irresistible sugar cravings.
Limit liquid calories as much as possible.
Although refreshing in summer, sodas, fruit juices and energy drinks increase your calorie intake without providing any nutritional benefit. At first, they create a feeling of fullness, but it is short-lived because blood sugar levels will skyrocket due to their composition. To offset these effects, "light" and artificially sweetened products are often offered as substitutes, much to your body's dismay. In theory, these products are better from a calorie standpoint, but to achieve this, they are made with numerous sweeteners (acesulfame K, aspartame…), which give them their sweet taste. Ultimately, this type of product only increases your desire for sugar and affects your long-term health.
When warmer weather arrives, you can choose sparkling water with lemon as a substitute.
Increase your protein intake
Eating protein at every meal is the key to maintaining a low glycemic index and a normal blood insulin level. By adopting this habit, your sugar cravings will gradually decrease thanks to the satiety and appetite-suppressing effect of protein.
Make the most of "good" sugars
You do not need to stop eating all sugar; only the bad kinds should be avoided as much as possible. Just as with fat, there are "good" and "bad" sugars. Sugar is an essential fuel for our bodies, so it is not possible to eliminate it entirely. Adopting a routine centered on good sugars 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 rise in blood sugar, so it is important to favor low- or moderate-GI carbohydrates for more gradual sugar digestion. Note that certain factors can also influence the glycemic index: cooking, fiber and fat, and to learn more, we invite you to read the article: how to regulate your blood sugar naturally?
Forget ultra-processed products
Very often, ingredients such as salt, sugar or fat are added to industrial products to make their flavor more appealing and to extend their shelf life. Eating an ultra-processed diet can therefore lead you to consume more sugar than recommended, because we eat these products without being aware of the hidden or added ingredients.
Therefore, choose unprocessed and minimally processed products to ensure a healthy, mindful diet.
Choose a savory breakfast
If there is one time when we love sweet treats, it is at breakfast. This is because a traditional French breakfast consists of baguettes, pastries, fruit juice and a nice cup of hot chocolate. Unfortunately, eating a breakfast that is too sweet in the morning will lead to sugar cravings throughout the day, caused by excessive blood sugar spikes.
Choose a savory breakfast rich in protein, fiber and healthy fats that will keep you feeling full for longer. In addition, chewing also helps slow the rise in blood sugar.
Shop after meals!
Shopping when you are hungry is a very bad idea; it is the best way to be tempted by sweets (cakes, cookies, candy, chocolates…).
To avoid raiding the supermarket, try to shop after a meal or snack, and with a shopping list. You can also opt for online shopping, a good alternative for sticking to your list and avoiding impulse purchases.
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