Significant sugar consumption is a well -known risk factor of type 2 diabetes, overweight and cardiovascular problems. But should it be demonized? It all depends on how you consume it according to our dietician.
A large study sorts between different sources of sugar
An international team of researchers recently analyzed 29 studies carried out on more than 500,000 people. Their objective: to understand the link between the consumption of different types of sugar and the risk of type 2 diabetes, while taking into account the body mass index (BMI) and the life habits of the participants.
Their results, published in the journal Advances in nutritionreserve several surprises:
- The sugar consumed in solid form (for example in fruits, dairy products or full cereals) is not associated with an increase in the risk of diabetes;
- On the other hand, “BU” sugar, especially via sodas or fruit juices, significantly increases the risk:
- +25 % risk for each can of daily soda (350 ml);
- +5 % risk for a glass of fruit juice (250 ml).
In other words, a quantity of equivalent sugar, its consumption mode changes everything. Why such a difference? The answer is in the sugar absorption speed.
“Sugar drinks provide isolated sugars that have a greater glycemic impact“Explain the authors. “While in whole foods, fibers, proteins and fats slow down the absorption of glucose”.
This limits the pics of blood sugar and protects our body from the harmful effects of sugar overload.
Julie Boët, dietician: “You must not demonize, but understand”
Julie Boët, dietitian-nutritionist, welcomes these results which confirm what she see on the ground:
“Sugar is not intrinsically bad, but it is its form, its frequency of consumption and the global food context which determine its impact on health”.
She recalls that excess sugar, in particular free (that is to say added in processed products) or liquid, can:
- Brutally vary blood sugar, causing cravings and fatigue;
- Promote resistance to insulin leading to type 2 diabetes;
- Contribute to weight gain;
- Deregulate the intestinal flora;
- Worsen mood disorders and encourage dependence;
- Maintain chronic inflammation.
It’s not nothing! However, this will depend on the overall quality of the food.
“Eating an entire orange has nothing to do with a drink of orange juice, even if the sugar level is similar. Thanks to the fibers, the impact of the whole fruit on blood sugar is much less”.
Sweet beak: how to consume sugar intelligently?
Faced with this observation, the nutritionist puts forward several tips so as not to give up sugar while preserving her health.
- Favor whole foods : Fresh fruits, vegetables, whole grains, non -sweet dairy products.
- Limit of course sugary drinks : sodas, fruit juice, iced teas, industrial smoothies;
- Book industrial industrial products (pastries, cereals, cookies) on occasional occasions;
- Read the labels to locate added sugars : glucose, dextrose, corn syrup, etc. “If he appears in the first 3 ingredients, it is often a very sweet product.” Similarly, the mention “sugars” in the nutritional table gives you an idea of the total quantity of sugar, but not always if it is added or naturally present. “Hence the importance of crossing nutritional table + list of ingredients”;
- Combine sugar with fibers, proteins or good fat (ex: some almonds with a fruit) to slow down absorption.
“Rather than demonizing sugar, it is more relevant to tame it with common sense, moderation, and above all, based on quality nutritional choices.“”