Reducing sugar and snacking: tips

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Extract from the article: Sugar encourages snacking. It seems incomprehensible to constantly need fuel when you are often refuelling, but there is a physiological explanation. It is the result of the combination of glucose and insulin. When we consume too many carbohydrates,

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Sugar encourages snacking. It seems incomprehensible to constantly need fuel when you are often refuelling, but there is a physiological explanation. It is the result of the combination of glucose and insulin. When we consume too many carbohydrates, especially those that are quickly absorbed, the body secretes large amounts of insulin, a hormone that regulates blood sugar levels by allowing glucose to enter the cells.

When we consume ‘dèguè’ or eat a chocolate bar, for example, the glucose enters the bloodstream within 30 seconds. Then, after 3 minutes, the body suddenly secretes a large amount of insulin to cope with this influx of sugar. It acts for 15 to 20 minutes and blood sugar levels drop again. This leads to reactive hypoglycaemia, which results in a drop in energy levels and, above all, an irresistible urge to consume sugary foods to ‘bounce back’. This is exactly what you shouldn't do, otherwise the whole cycle starts again. This is how we gain weight because, under the effect of insulin, the sugar stored in the cells is converted into fat.

Finding other sources of sustainable energy

According to studies, the body and brain only need glucose. However, while it is found in food, and not just sweet-tasting foods, it can also be synthesised from proteins and lipids. It is therefore difficult to run out of fuel, whatever the cause (compensation for stress or emotion, nutritional imbalance, poor food choices); we must break this vicious circle of ‘sugar craving sugar’ and establish new habits. It is possible to break free from this addiction and regain fitness and energy in a matter of weeks.

Eat a balanced breakfast

Several studies show the benefits of starting the day with a breakfast rich in protein and carbohydrates. A carbohydrate-rich meal promotes drowsiness and the urge to snack at the end of the morning, causing fluctuations in blood sugar levels and increasing levels of ghrelin, the appetite hormone. Conversely, a good breakfast keeps you feeling full for longer, preventing fatigue. What's more, it can reduce your energy intake by around 100 calories per day. A balanced breakfast prepared at home should consist of the following: a drink such as tea, coffee, milk or water (without adding too much sugar to the tea or coffee); a cereal-based product: cereal porridge, wholemeal bread, rice and beans; a little fat (but this is not compulsory for those with chronic illnesses); a piece of fresh fruit.

Vary your starchy foods and pulses, and control your portions

Their carbohydrates are absorbed by the body more slowly than those in sugary foods. They do not cause insulin spikes, which means they provide energy and keep you feeling full for longer, without adding fat. Choose those with moderate or low glycaemic indexes: pulses, beans, peas, etc. Above all, go easy on the quantities: 75 to 100 g cooked weight maximum per meal. Because no matter how good it is, excess carbohydrate will inevitably be stored.

Be clever with your cooking methods

Cooking potatoes for a short time, for example, keeps their glycaemic index low, whereas cooking them for longer can cause it to rise due to the acceleration of starch gelatinisation. Furthermore, as it cools, the starch tends to return to its previous molecular structure and its glycaemic index decreases again. You can try eating starchy foods cold in salads, for example.

Eat as many vegetables as you like

Not only are vegetables low in carbohydrates and calories, but they are also packed with soluble and insoluble fibre, which slows down the rate at which the foods they are eaten with are absorbed. They fill you up immediately and keep you feeling full for longer. Eat them with every meal, always pairing them with starchy foods, including pulses. Avoid cooking vegetables that are high in carbohydrates (carrots, beetroot) so as not to raise their glycaemic index. Finally, add vinegar or lemon juice to slow down the rate at which their carbohydrates are absorbed.

Eat peanuts

Moderate consumption of peanuts helps to reduce bad fats, lower the risk of heart disease and reduce inflammation. Eating peanuts promotes weight loss, even though they are very high in energy (around 700 calories per 100 g). They significantly increase satiety because they are rich in fibre and good fats. If you have a sweet tooth, it is advisable to snack on a few, preferably unroasted.

Store fruit

Fruit is a source of fibre and nutrients that are essential for the body, providing natural compensation when you are craving sugar. However, do not choose fruit that is too ripe. Opt for whole fruit with the skin on and watch the quantity: 1 orange, 1 mango, 1 or 2 dates, 1 piece of coconut.

Drink still water

Stay hydrated throughout the day; this also prevents snacking. There are lots of ways to jazz up still water: a sprig of mint, grated orange peel, a few drops of lemon juice.

Avoid artificial sweeteners

They are a deception. When we consume sweetened products, we give our palate and then our brain pleasure, but not the energy intake. However, there is a structure in the archaic brain, the arcuate nucleus, which counts calories based on what is eaten. If it does not get its fill, it will push us to consume more in subsequent meals to make up for it. Furthermore, they do not help you wean yourself off sweet tastes. On the contrary, they perpetuate them. It is better to seek out other flavours, such as spices, natural sugars in fruit and, possibly, honey.

William O. (Source: Santé Magazine)