Sugar is often decried as the evil of the century, however it is present almost everywhere in ultra-processed foods. Manufacturers, however, comply with the demands of customers who tend to instinctively gravitate towards sweet products. On a daily basis, we swallow on average forty cubes of sugar, which is 6 times more than the WHO (World Health Organization) recommendations. These habits also have quite serious repercussions on our health…
Sugar, what is it?
Look closely at the ingredient list of what you are buying. Refined sugar (i.e. white as we know it) is very often added and supplemented in our daily foods. But, there are also other ingredients that provide a sweet taste: such as glucose syrup, fructose syrup, honey, maple syrup, agave etc.
These ingredients are widely used by food industry lobbyists, particularly for their specific organoleptic characteristics:
- Taste: quite sweet in the mouth, they improve the taste of a product while activating the pleasure and reward circuit in our brain. In the long term, this then promotes our addiction to sugar which pushes us to buy sweet products.
- Texture: sugars also influence the texture of foods. They can induce a crispier/crunchier texture on certain biscuits, more lightness on certain cakes, or even a more gel-like texture in certain jams and pastries.
- Preservation: sugars also make it possible to prolong the conservation of food by reducing water activity. The bacteria therefore grow less quickly.
They are therefore present everywhere in our diet in ultra-processed products, but also in fresh fruits and dairy products. They are in the form of simple or complex molecules (such as sucrose, glucose, lactose, etc.) with different sweetening powers. It is the quantity of all of these molecules which is indicated in the nutritional table in the “sugars” line and which allows for a more or less sweet taste.
This content is calculated according to the list and quantity of ingredients contained in the article: it represents the actual quantity of sugars consumed. However, it is important to have a little judgment: not all sugars are equal, processed and refined sugars are much more harmful than the natural sugars present in fruits (which are also very rich in nutrients) or in certain foods dairy products such as milk, cheese, etc.
Sugar, the evil of the century: why avoid it?
Generally speaking, sugars have a negative impact on our health by causing a major metabolic disorder.
They increase the risk of having certain diseases dangerous to health such as type 1 or 2 diabetes, obesity but also cardiovascular diseases such as hypertension, or even cancers.
From a biological point of view, when sugars are ingested, they induce an increase in blood sugar which varies depending on the glycemic index of what is ingested. Indeed, a food with a high glycemic index such as sugars, or even processed foods rich in simple molecules, will have a very significant impact on postprandial blood sugar: it will increase drastically. This promotes small cravings and therefore higher consumption of calories and sugars, further increasing the risks of diabetes and obesity in the long term.
Otherwise, a food or meal rich in fiber, low in sugar, essentially composed of whole ingredients, or rich in protein, etc. will promote a lower postprandial glycemic index. Your satiety will be lasting over time, allowing you to avoid snacking, with a beneficial impact on your digestion and intestinal health.
Sugars contribute to the destabilization of the bacterial flora (reduction of bacterial diversity) and disrupt the assimilation of food. The metabolism of our cells is modified and would promote the growth of tumor cells (in combination with other intrinsic factors) in the long term and in the most serious cases.
The consequences are not yet very clear: according to certain laboratory studies, excessive and regular sugar consumption would also have a negative impact on brain functioning in certain rodents (such as learning, communication, social behavior etc.)
How much sugar per day to consume?
According to ANSES , it is not recommended to eat more than 100 grams of sugar per day (excluding lactose - minimally processed dairy products).
Furthermore, the WHO (World Health Organization) is even more drastic and recommends eating 25g of sugar per day (the equivalent of 6 teaspoons).
In France, it is estimated that 20 to 30% of the population consumes more, on a daily basis. On a global scale, this causes an increase in the rate of obesity or overweight, because the intake of sugar and the intake of calories is very often too high compared to our real needs.
To limit the risks of this overconsumption, the solution is simple: limit the quantity of sugar per day by limiting the intake of foods that are too sweet in our daily lives. This then involves reducing or eliminating cakes, biscuits, sweets, ice creams, drinks (juices and sodas), chocolates, etc. Favor raw and natural foods!
But, it is also essential to limit the invisible sugars present in processed products. Some sometimes have added sugars in the composition: such as sandwich bread and rusks, canned foods, sugary drinks, flavored yogurts, prepared meals, sauces, etc.
You must then check the ingredient lists (and nutritional tables) closely. Opt for alternatives lower in sugar or without added sugar (often more expensive), the main thing is to reduce food items that are too sweet... Find our article on foods that make you gain weight .
At the same time, you can entirely favor ingredients that are sweet in taste (or not) but not very processed, such as fruits and vegetables, cottage cheese, oatmeal, almonds. Also read our article on the lowest calorie foods . The gesture can sometimes be quite simple, such as starting by eliminating the sugar you add to your morning coffee or choosing fresh fruit rather than fruit juice.
However, you should eat it without excess as a dessert or snack, without making it your main dish and limit snacking between meals. These little tips will allow you to limit weight gain that may be due to your excessive sugar intake.
Once again, it's all about balance, the most important thing is to have a varied diet and limit excesses. But don't get frustrated: 3 cupcakes won't kill you! The most important thing is to feel better in your body while keeping delicious recipes every day.
You will also find all our protein and low sugar snacks on our site! Our new Super Nuts bar is a very good substitute for nut bars on the market: they are without added sugar, minimally processed and natural.
