The problem with sugar is excess. This gradually disrupts the metabolism. “It’s all regarding the secretion of insulin, produced by the pancreas to allow sugar to enter cells to be used. When sugar consumption is too high for a long time, this process deteriorates and loses its sensitivity. We then observe insulin resistance, sugar stagnates in the bloodstream, with, as a result, a risk of type 2 diabetes and cardiovascular complications.explains Dr. Réginald Allouche1. Another problem, sugar abuse gradually fattens our liver, and scientists are concerned regarding the meteoric rise of hepatic steatosis, also called fatty liver disease, which already affects 23% of Europeans and leads to cirrhosis. So, should we make a definitive cross on sweets? No, assure the specialists, the secret lies rather in an enlightened consumption.
There is sugar in all foods, even in milk, vegetables, fruits…
TRUE. These foods naturally contain simple carbohydrates (lactose, glucose, fructose, etc.) which – due to their molecular composition – are quickly assimilated by the body. “There are also complex carbohydrates (starch) in cereals, pulses, potatoes…explains Dr. Allouche. They are made up of thousands of molecules and must be broken down to be digested. They don’t go straight into the bloodstream.”. When we are interested in the nutritional composition of a food, these two types of carbohydrates are also found under two distinct names: “total carbohydrates” on the one hand, and “including sugars” on the other, which isolates the part corresponding to simple or added sugars (sucrose, etc.). This is what you need to watch closely: “Most of the sugar we consume today is not naturally present in food, but added in processed products, including, for example, in cold cuts, sauces, cereals…”warns Dr. Pierre Nys.
Health: is brown sugar better than white sugar?
OUI. “White sugar (sucrose) only provides empty caloriesexplains Dr. Pierre Nys, nutritionist and endocrinologist2. Whole sugar (brown sugar, rapadura…), which has not undergone any transformation or refining, contains a few vitamins and minerals, and has a more pronounced taste. It is therefore necessary to put less for the same taste effect”. But be careful, the Brown sugar remains as caloric (and sweet) as the white, with the same perverse effects on the metabolism. And beware of scams: many brown sugars are actually white sugar colored with caramel. A glance at the composition allows you to get to the bottom of it.
Sugar is less fattening than fat
FAUX. “In reality, the best way to gain weight is to consume bothschematizes Dr. Allouche. Because fat provides energy intended mainly to be stored, and sugar triggers the secretion of insulin, which allows sugar and fat to enter fat cells (adipocytes)“. Nevertheless, the overconsumption of sugar alone is enough to promote weight gain : Quickly assimilated, simple carbohydrates cause an immediate and significant rise in blood glucose levels, to which the pancreas reacts by secreting more insulin which, to regulate blood sugar, pushes fat cells to store. As a bonus, once all the glucose has been absorbed by the adipocytes, the blood sugar level drops, which causes an irrepressible craving for sugar. A real vicious circle!
Can we completely do without sugar?
ORI. “Our organization has mechanisms for transforming lipids and proteins into glucose essential for the functioning of muscles and the brain”, explains Dr. Allouche. This is also the principle of some fashionable diets, such as the ketogenic diet. But, in the long run, hard to bear deprivation. And the fact of having to transform other nutrients in order to obtain glucose requires an extra effort from the body. “It is better to keep quality carbohydrate foods, such as whole grains, fruits, pulses… which provide slowly assimilated carbohydrates and other nutrients (vitamins, minerals, fibers, etc.)”assures Dr. Nys.
The sweeter a food, the higher its glycemic index (GI).
FAUX. The glycemic index (GI) (which measures the ability of a food to raise blood glucose) does not only depend on the sugar content, but also on a large number of factors such as the fiber, protein, fat content … and also on any treatments or processes (cooking, refining …), which can impact the rate of assimilation of carbohydrates. Glucose has a GI of 100, sucrose 65 and fructose 10, which means it is absorbed significantly more slowly.
Sweeteners are a good alternative for the line and the health
FAUX. Acesulfame K, aspartame, sucralose… do not allow not to ingest fewer calories. “When we consume sweetened products, we bring to the palate, then to the brain, the pleasure but not the energy intakeexplains Dr. Allouche. However, there is in the archaic brain a structure which counts the calories according to what is consumed. If she does not find her account, she pushes to eat more at the following meals“. Concerning the impact on blood sugar, if nothing is yet decided, a study by Inserm3 showed that the risk of developing Type 2 diabetes was higher with the consumption – moderate, but regular – of beverages light than with sugary drinks! An effect that might be explained by the disturbances on the intestinal microbiota caused by these false sugars. A French study published last March also suggests that artificial sweeteners, in particular aspartame and acesulfame K, might represent an increased risk factor for cancer. In moderation, therefore.
The worst sugar is the one hidden in processed products
TRUE. “Present in almost all foods ultra-processed, including deli meats, sauces, ready meals, pizzas… added sugar, hidden in different forms and different names (glucose syrup, glucose-fructose syrup, invert sugar syrup, maltodextrin, isoglucose, dextrose, maltose…), pushes us to consume too much, often without our knowledge”, insists Dr. Nys. As for sweet products (cakes, biscuits, confectionery…), they are way too sweet! To regain control over the amount of sugar swallowed, it is better to get your hands dirty and cook at home, including pastries. And if you opt for ready-to-eat from time to time, choose the product whose label displays the least sugar.
Can sugar be considered a drug?
IT DEPENDS. Even though we may feel sugar addict, it is not classified as a drug in the psychiatric sense of the term. However, brain imaging has shown that the consumption of sugary products acts on the same regions of the brain as many drugs and triggers, among other things, the secretion of dopamine: it provides pleasure, soothes, makes you want to come back and can promote loss of control. A study conducted in Bordeaux on rats even showed that, between drinking sugar water or taking cocaine, 90% of guinea pigs went to sugar! “Unlike other drugs, we do not observe any endangerment of individuals to obtain the substance”nuances Dr. Allouche.
A sugar-free product contains no sugar at all
FAUX. “This claim governed by law means that the product (biscuits, fruit juice, compotes, yogurts, etc.) has not undergone the addition of sugars (sucrose, fructose, glucose syrup, etc.) during its manufacturingsays Dr. Allouche. But it can contain the sugars naturally present in the foods that compose it (fruits, milk, etc.)“And the allegations.”Sugar free” or “no added sugar” do not preclude the use of sweeteners.
1. Author of The Hepato-Detox Method, ed. Albin Michael.
2. Author of My Zero Sugar Bible, ed. The Duke.
3. Diet drinks linked to increased risk of type 2 diabetesInserm.
4. Consumption of sweeteners is associated with an increased risk of cancerInserm.
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Rapadura and muscovado, the healthier alternatives to white sugar
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5 secrets for less sweet desserts
