Sugar-free diet the advice of a nutritionist for successful weaning

This nutritional program does not completely eliminate sugar but offers to reduce the number of carbohydrates. We take stock with Dr. Jacques Fricker.

Sugar-free diet the advice of a nutritionist for successful weaning
sugar-free diet

What is a sugar-free diet?

No white starches, refined bread, sweet cereals, sodas… No industrial dishes, often enriched with added sugars, sometimes well hidden. All of these high glycemic index foods generate rushes of carbohydrates upon absorption that the body cannot handle without using insulin. This hormone directs sugar to the muscles and cells and then, when their needs are satisfied, to… the fatty tissues which store it.

Three rules for successful weaning

Rely on low GI foods to regulate insulin production and stabilize blood sugar levels. We eat whole fresh vegetables and fruits, unrefined cereals, pulses (lentils, chickpeas, dried beans ...) rich in fiber and micronutrients - calcium, vitamin B, vegetable proteins. They also slow down the speed of digestion, preventing hypoglycemia spikes and cravings. Yes also to good quality proteins (low-fat meat, fish, eggs, poultry).

Carefully read labels in the supermarket for added sugars. We also check the total sugar content of each product (natural sugars + added sugars) which must not exceed 10-15 g per 100 g.

Insist on foods rich in omega 3, essential for emotional balance (the desire for sugar is often generated by stress): rapeseed, flax, and walnut oils, oleaginous fruits (walnuts, almonds), and fatty fish ( salmon, mackerel, herring, sardines, tuna, trout, halibut, cod liver).

Who is the sugar-free diet for?

Sugar addicts and, more broadly, those who suffer from stress, food compulsions, and cravings.

The pros

The body's metabolism is regulated because the pancreas no longer has to make liters of insulin. The appetite decreases, cravings and fatigue disappear. The intestinal flora improves with the richness in fiber.

Against the

Be careful, a diet that is too low in carbohydrates, with the exclusion for example of fruits, dairy products, pulses or wholemeal pasta can be dangerous for cardiovascular health, and even for overall health. My advice: don't be obsessed, treat yourself to a square of dark chocolate or an apple pie every now and then.

Our expert

A professor in the Faculty of Medicine, Dr. Jacques Fricker worked for ten years in research at the National Institute for Health and Medical Research (Inserm). He is now a nutritionist-endocrinologist in Paris, at the Bichat hospital. He has written extensively on food, nutrition, and fitness. Among which we can cite Lose weight quickly and well (2012), Lose weight with the 2-4-7 method (2016), Tout Sur Les supplements dietary (2017) and, its latest title, Take your heart to heart. They are all published by Odile Jacob.

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