Test: are you addicted to sugar?

In principle, our sugar consumption should not exceed 10% of total energy intake. This represents an average of 50 g per day (about 8 sugar cubes) for a daily caloric intake of 2000 Cal. “In practice, we consume rather the double”, remarks Dr. Laurence Plumey, nutritionist. Jam, pastries, sodas, chocolate, cakes… are full of them and we often eat too many of them.

Not to mention the manufacturers who add it where it is not expected: in sauces, soups, bread… Faced with the wave of obesity and diabetes that threatens the planet, the WHO (World Health Organization health) hit hard in 2015 by calling for reducing “if possible” sugar consumption to 5% of total energy intake, i.e. barely more than 4 pieces per day… knowing that only one can of soda contains it already 6!

Reduce consumption without frustration

To achieve this, there are not thirty-six solutions: avoid industrial foods containing added sugar (by reading the labels carefully) and cook yourself with a light hand. Honey, maple syrup and whole sugar are interesting because they are richer in nutrients and tastier (so we use less). “But they remain composed mainly of sugar”, recalls the doctor. It should not be abused. In any case, we avoid the easy solution of sweeteners (aspartame…): if they reduce caloric intake, they reinforce the appetite for sweets and do not encourage moderation, on the contrary.

Sugar has no nutritional value, but it brings pleasure, a fundamental element of a balanced diet. Deleting it is risking frustration and the compulsive behavior that results from it. We therefore integrate it into our menus in small quantities and we avoid anything that is sweet between meals. “We put a teaspoon of jam, no more, on our toast in the morning, advises Dr. Plumey. If you have a sweet dessert at one meal, you opt for a fruit at the next. We make complete meals to avoid snacking. And we take a fruit to wedge a possible little hollow during the day, which avoids throwing ourselves on sweets. Finally, we slowly savor each sweet bite, so that our brain does not ask for more immediately.