This is the mistake we all make when trying to eat less sugar
Eliminate sweets, cakes and other sweets, yes of course, but this is not enough. For an effective detox, beware of fake friends!
Any good anti-sugar diet begins with declaring war on foods rich in fructose, sucrose...and other ingredients ending in "ose" (maltose, glucose syrup, sucrose, dextrose...) on labels. By removing chocolate, pastries, and other sweets, we simultaneously limit the fat that sweet foods are filled with as well. But there are other foods that should be kept at a distance to significantly reduce sugar. Before seeing it in detail, we must first understand why sugar is so harmful to health. Because without awareness, it will be difficult to revise your diet in the long run.
Addiction to sugars: what are the consequences for health?
“Sugar stimulates the production of dopamine, the reward hormone, and the feeling of happiness encourages us to keep going beyond our energy needs,” explains Marie-Laure Andre, RD, nutritionist (and author of the book Stop sugar, Solar Edition). In addition to consuming sugars stimulates the release of insulin, a hormone Regulates blood sugar levels and fat storage, the more sweet foods you
eat, the more you store through excessive stimulation of the pancreas that produces insulin, people who are prone to insulin or who are too inactive can lead to type 2 diabetes. Weight, especially localized around the abdomen, and associated with high insulin levels, increases the risk of cardiovascular disease.Excess sugars can also be the cause of increased triglycerides in the blood, fatty liver (hepatic steatosis) or an imbalance in the intestinal flora... Which maintains weight and health problems.”
Sugar Detox: 4 Easy Tips to Get Started
Gradually reduce the amount of sugar in coffee, tea ... and dairy products.
Avoid sweeteners (aspartame, sucralose ...) that maintain the appetite for sweets. Instead, try whole sugars, muscovado, rapadura, or flavored honey (lavender, chestnut, etc.) that allow you to dilute the dose used.
Prefer plain dairy products and, if necessary, garnish with vanilla or bitter almond extract, neroli, liquid chicory ... As for drinks, in water or tea, you can add mint leaves or citrus zest.
Skip "low-sugar" products (jams, compotes, etc.) that still contain added sugars.
Anti-Diabetic Detox: Cut back on the saltiness too!
Salty products are also sugar traps! By reducing it, we are killing two birds with one stone because we are limiting salt (we should not ingest more than 5 grams per day) and sugar (we must not consume more than 50 grams per day, which is equivalent to 10 pieces). To give you an idea of how many sugars we can be consuming without realizing it by eating salty products, here are some examples:
1 large cup (20 cl) vegetable drink with oats, buckwheat, quinoa, or rice: 2.5 to 3 sugars
2 tbsp. Tablespoons (20 g) sweet soy sauce: ½ sugar
1 white pudding (120 g): 1 sugar
1 tbsp. Ketchup or BBQ sauce (20 g): 1 sugar
2 tbsp. tablespoons (40 g) burger sauce or sweet and sour sauce: 1 sugar
3 Swedish bread (40 g): 1 sugar
1 slice (60 g) pie: half sugar
2 tbsp. tablespoons (20 g) teriyaki sauce: half sugar
4 rusk or 1 large piece of sandwich bread (40 g): sugar
6 savory crackers (30 g): ½ sugar
So be vigilant! For a truly effective detox, use both methods by cutting back on both sweet and salty products.