All about the sugar-free diet
The French are major consumers of sugar and sweet products: each consumes an average of 35 kg per year(1). This consumption has nevertheless stabilized over the past thirty years. However, it does not take into account hidden sugars, present in the ultra-processed diet, whose consumption increases inexorably(2). And today it is proven that sugar leads to an increase in cases of overweight and obesity and metabolic diseases. Also, the sugar-free diet can be considered as a reliable alternative to lose weight and maintain good health. Here is a brief overview of the sugar-free diet.
What is the sugar-free diet?
Thesugar-freediet is not a diet devoid of carbohydrate intake. Rather, it consistsof removing from one’s diet fast sugars and foods with a high glycemic index, the latter being responsible for insulin peaks leading to fat storage and thedevelopment ofvisceral fat.
To better understand the basics of this diet, it is important to make a clear distinction between slow and fast sugars.
Fast sugars
Fast sugars, or simple carbohydrates, are essentially mono- and disaccharides. Typically they are distinguished because their name ends in –ose. The main monosaccharides areglucose,fructose,riboseandgalactose. As for disaccharides, a combination of two molecules, we mainly listmaltose (association of two glucose molecules),lactose (galactose molecule + glucose molecule) andsucrose (glucose molecule + fructose molecule).
Fast sugars are present in confectionery, sweets, table sugar, added sugars (in syrup form).
Slow sugars
Slow sugars, or complex carbohydrates, are polysaccharides. Their molecular structure is more complexand requires the body more effort and time to digest. The best known are starch,fibers (amylopectin, amylose) orcellulose.
Conventionally we call starchysugars, but they are present in other foods, including legumes.
What about the glycemic index?
In addition, a third criterion must be taken into account to qualify a sugar: its glycemic index (GI). It is used toestimate the effects of sugars on blood glucose levels (blood glucose levels) during the two hours following their absorption. Thus it makes it possible to appreciate theglycemic powerof food. The lower the GI, the more interesting the absorbed sugar is for the body, because it does not lead to sudden and important secretion of insulin conducive to fat storage.
How to explain that sugar makes you fat?
Not all sugars make you fat: only foods high in simple sugars or high GI are likely to cause this phenomenon.
Fast sugars are easily digested, since they are made of molecules with a simple structure. Their major drawback:their ingestion causes a significant and sudden secretion of insulin , the hormone responsible for transporting glucose to adipose tissue, muscles and the liver, for energy storage. It is in fact the regulator of blood sugar. But when we consume often and a lot of fast sugars,the pancreas produces a lot of insulin, and “tires”.In addition, you are likely to develop insulin resistance: you have to secrete more and more to digest the sugar. Here There is the risk of gaining weight (visceral fat), or even of declaring atype 2 diabetes .
. Yes, sugar calls sugar.
The effect of sugar on the brain
tag. This neurotransmitter then sends a message to the brain encouraging it to renew the experience, to find the same pleasure.: it stimulates certain neurons that then secrete en masse. This neurotransmitter then sends a message to the brain encouraging it to repeat the experience, to find the same pleasure.
Sugar-free diet: what foods are allowed?
The sugar-free diet therefore does not require you to hunt for all carbohydrates, but rather to select them with great care. Thus,the foods to favor are:
- fresh fruits, although sweet, their sugar is perfectly assimilated by the body. Fructose from fruit has the property of “behaving” like a complex sugar. Moreover, they display a low GI;
- integral cereals and foods derived from them, simply because they contain a lot of fiber (cereals not stripped of their germ and their integument);
- Vegetables , which not only have a low GI, but also contain protein and micronutrients;
- Dairy Products , provided that they are preferably fermented (the lactose level decreases with fermentation) and low in fat;
- medium-GI foods , which won’t have a dramatic impact on blood sugar – basmati rice, root vegetables, steamed potatoes with their skins on, dried fruits , Bananas .
The sugar-free diet also involves consuming other foods: Protein (lean if possible), vegetables (as much as you like), oilseeds , and seeds .
Sugar-free diet: which foods are prohibited?
As you will have understood, the foods banned from this diet are:
- refined cereals , because their processing increases their GI, and all products made from white flour (pasta, white bread, biscuits, cakes, pastries, etc.);
- sugar , refined or not;
- all confectionery– cakes, sweets, chocolate, jam…;
- alcohol ;
- Sugary drinks – industrial juices, sodas (including light, because they maintain the appetite for sweetness), syrups to dilute…;
- industrial compotes ;
- all processed products and industrial preparations , which are full of hidden sugars (including salty-looking products);
- Light Foods , especially Low -fat products that compensate for this loss by adding sugar.
Eating less sugar: what are the health benefits?
Avoiding fast sugars usually has very positive health repercussions. The most common are:
- lower riskof developingtype 2 diabetes(3), metabolic syndrome,high blood pressure(4) and/orcardiovascular disease(5) ;
- better perception of feelings of hunger (7) and satiety ;
- less fatigue and inflammation (8) ;
- haschange in body composition (lower fat mass);
- better oral health, as sugar is caryogenic (10) ;
- more tone every day.
But to benefit from all these benefits, you have to go through the Weaning Phase … And the latter can have negative effects on morale! Stopping sugar (and similar) suddenly can lead tofatigue , Mooddisorders,sleep disorders , difficulty concentrating , loss of motivation , even headaches and nauseatag. These symptoms are temporary but can be really debilitating for some.
It is therefore advisable to plan agradual cessation of sugar, even if it meansgetting helpfrom anutritionist or dietician. In addition, some health professionals advise to provide, after the eviction phase, a reintroduction of sugar. However, it must becontrolled (small quantities, occasional consumption) and favorquality foods: homemade cake, dark chocolate with a high dose of cocoa, dates, honey …
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.