Five tips to limit your sugar intake

Solene Delinger
, modified at

1:36 p.m., December 30, 2021


Friend or enemy ? In large quantities, sugar can quickly become dangerous for our health (and for our weight). The ideal would be to consume only 25 grams per day. A mission that has become almost impossible as it is hidden everywhere in our food. Invited in Bienfait pour vous on Europe 1, Catherine Lacrosnière, nutritionist doctor, delivers valuable advice to limit our consumption without frustration.

Opt for black bread or wholemeal bread

When we talk about sugar, it is essential to take into account the glycemic index, that is to say the sweetening power of the food. For example, bread, which is classified among the slow sugars, has a very high glycemic index when it is white. The traditional baguette causes a very strong increase in blood sugar. It is therefore more reasonable to choose black bread, rye bread or wholemeal bread, which has a much lower glycemic index.

Replace white sugar with rapadura

Rapadura is an unrefined sugar that retains the nutrients provided by sugar cane, unlike industrial sugar. There is potassium, magnesium, calcium. Rapadura is obtained from cane juice which is dried in the open air and sieved. It is a sugar originating in Brazil. It has a very dark amber color, a slightly moist texture and a taste of caramelized licorice.

Limit alcohol consumption

In addition to being dangerous for health, alcohol is a real calorie bomb! And for good reason, it is filled with sugar. As an aperitif, avoid cocktails: the sugar contained in soda or fruit juice is indeed added to that contained in alcohol. Instead, prefer water or if you really feel like it, champagne, much less sweet than other alcohols.

Favor home-made

Frozen pizzas and other industrial dishes (even if they are salty) are full of sugars that even go so far as to hide in soups! As a result, at the end of the day, our sugar consumption breaks records. To avoid disaster, nothing like home cooking because we know what we put on our plates.

Put cinnamon in your yogurts

If you used to put honey in your plain yogurt thinking it was better for your health: think again! Honey is almost as high in calories as white sugar, although it has a slightly lower glycemic index. It is therefore replaced by cinnamon. This very comforting spice is also recognized by studies to be anti-diabetic. It balances blood sugar and reduces the impact of certain foods on blood sugar.

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