CÉCILE PÉTUREAU’S 5 TIPS TO BETTER MANAGE YOUR SUGAR CONSUMPTION:
#1 – Start your day with a protein-rich breakfast rich in fatty acids
Eating products high in sugar (white bread, jam, cereals, etc.) risks leading to reactive hypoglycemia and a surge of energy 2 hours after your breakfast! Fruit in the morning? Yes, with oilseeds (almonds, hazelnuts, cashews, etc.) and/or sheep's, goat's or vegetable milk yogurt without added sugar. Find our tips for eating well for breakfast here .
#2 – Good sugar
Good news, you can eat sweets without it being harmful to your health! For this, you can opt for fruit sugar (crushed banana, dried fruit, applesauce, etc.), coconut sugar or whole sugar (rapadura or muscovado). White sugar should be avoided as much as possible! And honey? Honey has very interesting virtues, however it has a high glycemic index, with the exception of acacia honey. Best consumed as a “food nut”, for its antibacterial and anti-inflammatory properties.
#3 – The right time of day
The best time of day to eat sweets is snack time, because this is the time when it will be best taken care of by the body. The intake of sugar at this time of the day will promote good synthesis of serotonin, this famous hormone which regulates our mood and helps control sweet cravings. Favor natural sugars (fresh or dried fruits), unprocessed products (sourdough bread with einkorn or buckwheat for example) and add a handful of oilseeds or oilseed puree to slow down the absorption of the blood sugar.
#4 – Impulses
Whether it is linked to our emotions, fatigue or even stress, we sometimes have cravings for sugar. Consumption of sugar triggers a feeling of reward and immediate pleasure (even more so when the sugar is refined), by acting on the synthesis of dopamine. This is particularly why we say that sugar calls for sugar. So how to manage? Treat yourself by eating what you really want at the moment, even if it's junk food. In this case, take your time and savor this moment without any guilt. You will see that your body regulates itself and that you will naturally want the meal that follows to be lighter.
#5 – Smoothies and fruit juices
Fruits are very rich in fiber, vitamins, minerals, and have many health benefits. However, in juice form, they lose their fiber and have a higher glycemic index than whole fruits, the fiber slowing down the passage of sugar into the blood. Industrial fruit juices should be avoided: they often contain added sugar and very few vitamins. What about smoothies or extractor juices? Yes, as long as you combine vegetables: 20 to 30% fruit and 80 to 70% vegetables!
Cécile Pétureau - Naturopath - Find all her advice on her Instagram and Facebook page
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