Sugar: friend or foe?
Who has never cracked before a package of candy or a chocolate bar? However, the misdeeds of sugary foods are known: obesity, tooth decay ... This bad reputation is also a bit exaggerated. For sugars are also fuels our organization!
Sweet foods under the microscope
From a young age, we have a natural preference for sugar. The key to our organization gives it the energy it needs to operate, especially under high stress. However, a nutritional standpoint, some sugars are more beneficial than others ...
Understanding the glycemic index of foods
No more simple sugars or complex sugars fast or slow ... We now prefer to assess the glycemic index of foods. But what does this measure, used in all areas of nutrition, diabetes regimes? The explanation of Dr. Annie Lacuisse Chabot, MD endocrinologist
The bread you can eat endless!
The rules of food balance
Bread, potatoes or cereal: everything on starchy!
No more simple sugars or complex sugars fast or slow ... We now prefer to assess the glycemic index of foods. But what does this measure, used in all areas of nutrition, diabetes regimes? The explanation of Dr. Annie Lacuisse Chabot, doctor endocrinologist.
Index glycémiqueDans the world of diets or nutrition, we talk more and more of the glycemic index of foods. But what does this measure?
Dr. Annie Lacuisse Chabot: The glycemic index is the sweetness of foods. For example, glucose (sugar) has a high sweetening power. This means that blood glucose (blood sugar) will increase a certain way in the body. This evolution in blood glucose will help to define the glycemic index.
Every food has an index function that causes blood sugar, that is to say, the increase of sugar in the blood.
Dr. Annie Lacuisse Chabot: Sugar for example has a glycemic index (GI) 100. Pasta traveling more slowly in the body, have a GI of 45 - therefore lower. It was thought that the bread had a GI of 75/80. In fact, good news: the classic GI strip of 57 out of 100, which means it is composed of complex carbohydrates.
It may well rank foods according to this index, which will allow people to make better nutritional choices.
Dr. Annie Lacuisse Chabot: The introduction of carbohydrates in the body causes the secretion of insulin. Now we know it is better to avoid excessive increase of this hormone. That is why it is best to focus on complex carbohydrates over simple carbohydrates (complex carbohydrates have low glycemic index).
By focusing on low glycemic index foods, thereby avoiding the peaks of insulin secretion, but also the storage form of fat and thus eventually the pounds. But do not ban all foods with high glycemic indexes. The reality is somewhat more complicated to achieve a balanced diet.
Dr. Annie Lacuisse Chabot: So you must eat everything, not too much, but enough!
Sweet foods
This family is particularly large food includes all food products with a large sweet taste.
See also: Sweet foods under the microscope
Sugar: beware of excess!
The truth about false-sugars
Sweet foods
This family is particularly large food includes all food products with a large sweet taste.
Advertisement
They include:
*Treats various
*Candy,
*Jams,
*The chocolate bars,
*The fruit pulp,
*Sugar whatever its form,
*Syrups,
*Honey
*Nougat,
*The Chewing gum
*The spreads chocolate ...
It also gives name to this family as the "empty calories" because of low nutritional value of foods. Indeed, their first feature is their major contribution in simple carbohydrates. Also found in some preparations a lot of fat.
Sweet foods are usually made from sugar syrup, oil, cream or butter, chocolate, and sometimes nuts.
These ingredients impart a very high energy density (a lot of energy in a small volume), and a low nutrient density (low-quality nutrients such as vitamins, proteins, minerals and fiber for a given volume).
Logically, the calories provided by this type of food (including table sugar), should not exceed more than 10% of our total daily energy intake.
The sugar products, in our food, an important role in terms of hedonistic and taste. They bring pleasure and immediate satisfaction. Despite this, we take care not to abuse because they can be a source of overweight with weight more or less important if their use becomes too consistent.
These foods take any interest in a joint effort (hiking, skiing, biking ...), or payback, since they allow to bring a large amount of energy very quickly and in low volume, gives them the undeniable advantage of being able to carry them everywhere.
Dr. Thibault Layat
Honey, jam, chocolate, you say sweet?
When you reduce your sugar intake, have you thought about all those dishes that contain a large quantity? Sweets, cakes, sodas, ice cream ... Doctissimo reported on sugary foods, to avoid excess!
See also: Sweet foods under the microscope
Sugar: beware of excess!
The truth about false-sugars
Honey, jam, chocolate, you say sweet?
When you reduce your sugar intake, have you thought about all those dishes that contain a large quantity? Sweets, cakes, sodas, ice cream ... Doctissimo reported on sugary foods, to avoid excess!
Advertisement
We all have sugar in our kitchen. This is pure sucrose that is treated in a few minutes and fully utilized by the body. Is the food energy, one that allows an immediate effort. But other foods contain large amounts of sugar.
Beware of refined sugar
Sugary foods are those of pleasure, that we consume without being hungry, especially the sweet taste causes the secretion of insulin restores appetite. They are easily digestible foods (the digestive process they require is insignificant), and they also provide an undeniable sense of well-being and pleasure. Refined sugar should not represent a balanced diet, more than 10-15% of carbohydrate energy intake, or 6-8 lumps of sugar. But this consumption is much higher, as diverted: flavored milk products or "fruit" ice cream, ketchup, soft drinks various ... Sugars are hidden in candy, cakes, sweets, sodas, sugary drinks, ice cream. A liter of soda fruity equivalent to 24 pieces of sugar (a sugar cube 4 = 5 g).
Sugar content of some beverages
Caloric rations quickly reached ...
A two year old child who eats a boiled sweet in the morning, a yogurt sweetened tea, a dessert in the evening, a handful of candy and two glasses of a sweet drink absorb 100 g of sugar is 400 calories, that is say, the third of his daily caloric intake.
Honey: The nectar of flowers
Honey is a sweet product formed by the nectar of flowers, collected, processed and stored by the bees. It contains mostly levulose and glucose, some sucrose, its sweetness is greater than that of sugar, its cost is also much higher. This difference is not justified by a particular interest in nutrition.
Chocolate: do not exaggerate!
Chocolate is made of sugar and cocoa butter. It also contains many components of which only thirty are well known at present. Phenylethylamine is a biogenic amines chocolate (3-12 mg / kg of chocolate) and long, we believed that this molecule that may stimulate the secretion of endorphins by the body or "pleasure molecules" was the origin of the supposed virtues of anti-depressant chocolate. In fact, the quantities of this material are too small to have any stimulating activity on psyche and mood. Chocolate also contains theobromine, which has slightly exciting action. The harmful action of chocolate on the liver is not based on any scientific basis although, as any food rich in fat, chocolate slows gastric emptying and can cause digestive problems. Its use should be limited.
Jam: fewer vitamins
Jams "pure fruit, pure sugar contain 70% sugar, only 5% from the fruit, which is still valuable mineral (iron, calcium, sodium, potassium), but fewer vitamins.
Dr. Lyonel Rossant, Dr. Jacqueline Rossant, Lumbroso.
Carbohydrates are our friends!
Called carbohydrates or sugars, carbohydrates are a family that consists of molecules of size and structure vary widely. Their main role is to provide the energy your body needs to function. It's sort of the fuel our body.
See also our records: All about starchy
Sugar: friend or foe?
Carbohydrates are our friends!
Called carbohydrates or sugars, carbohydrates are a family that consists of molecules of size and structure vary widely. Their main role is to provide the energy your body needs to function. It's sort of the fuel our body.
Advertisement
Although belonging to one family, all carbohydrates are far from similar. Some consist of a single molecule and are called monosaccharides. This galactose, fructose and glucose course. They are present in small amounts in foods and are mostly the result of digestion of complex carbohydrates.
Complex sugars
Then there are the disaccharide formed from two molecules. Lactose example is a combination of galactose and glucose. Better known, sucrose, sugar from sugar cane or beet, is composed of glucose and fructose.
The last category includes polysaccharides, also called complex carbohydrates. They consist of a series of more or less long molecules. It is, in particular the case of starch, which are found in grains and certain fruits and vegetables. Its degradation by digestive enzymes leads to glucose which is then absorbed by the intestine and used by cells throughout the body.
Essential to the body
Unjustly accused of being fat, carbohydrates are essential in a balanced diet. They should be alone for more than 50% of daily calorie intake.
If they are not consumed in sufficient quantity, the organization will be obliged to look elsewhere calories, especially from fat. In extreme cases (eg prolonged fasting), the body produces carbohydrate degrading protein, which is absolutely not the part.
Do not overdo it!
However if you consume too many carbohydrates, the body is forced to store them as fat which helps to increase the proportion of fat ...
Thus, a balanced diet should she make about half of the diet as carbohydrate, 250 g (for a ration of 2,000 kilocalories per day) focusing on foods rich in starch and reducing sugar intake simple input of which must be limited to about 50 g.
Who has never cracked before a package of candy or a chocolate bar? However, the misdeeds of sugary foods are known: obesity, tooth decay ... This bad reputation is also a bit exaggerated. For sugars are also fuels our organization!
Sweet foods under the microscope
From a young age, we have a natural preference for sugar. The key to our organization gives it the energy it needs to operate, especially under high stress. However, a nutritional standpoint, some sugars are more beneficial than others ...
Understanding the glycemic index of foods
No more simple sugars or complex sugars fast or slow ... We now prefer to assess the glycemic index of foods. But what does this measure, used in all areas of nutrition, diabetes regimes? The explanation of Dr. Annie Lacuisse Chabot, MD endocrinologist
The bread you can eat endless!
The rules of food balance
Bread, potatoes or cereal: everything on starchy!
No more simple sugars or complex sugars fast or slow ... We now prefer to assess the glycemic index of foods. But what does this measure, used in all areas of nutrition, diabetes regimes? The explanation of Dr. Annie Lacuisse Chabot, doctor endocrinologist.
Index glycémiqueDans the world of diets or nutrition, we talk more and more of the glycemic index of foods. But what does this measure?
Dr. Annie Lacuisse Chabot: The glycemic index is the sweetness of foods. For example, glucose (sugar) has a high sweetening power. This means that blood glucose (blood sugar) will increase a certain way in the body. This evolution in blood glucose will help to define the glycemic index.
Every food has an index function that causes blood sugar, that is to say, the increase of sugar in the blood.
Dr. Annie Lacuisse Chabot: Sugar for example has a glycemic index (GI) 100. Pasta traveling more slowly in the body, have a GI of 45 - therefore lower. It was thought that the bread had a GI of 75/80. In fact, good news: the classic GI strip of 57 out of 100, which means it is composed of complex carbohydrates.
It may well rank foods according to this index, which will allow people to make better nutritional choices.
Dr. Annie Lacuisse Chabot: The introduction of carbohydrates in the body causes the secretion of insulin. Now we know it is better to avoid excessive increase of this hormone. That is why it is best to focus on complex carbohydrates over simple carbohydrates (complex carbohydrates have low glycemic index).
By focusing on low glycemic index foods, thereby avoiding the peaks of insulin secretion, but also the storage form of fat and thus eventually the pounds. But do not ban all foods with high glycemic indexes. The reality is somewhat more complicated to achieve a balanced diet.
Dr. Annie Lacuisse Chabot: So you must eat everything, not too much, but enough!
Sweet foods
This family is particularly large food includes all food products with a large sweet taste.
See also: Sweet foods under the microscope
Sugar: beware of excess!
The truth about false-sugars
Sweet foods
This family is particularly large food includes all food products with a large sweet taste.
Advertisement
They include:
*Treats various
*Candy,
*Jams,
*The chocolate bars,
*The fruit pulp,
*Sugar whatever its form,
*Syrups,
*Honey
*Nougat,
*The Chewing gum
*The spreads chocolate ...
It also gives name to this family as the "empty calories" because of low nutritional value of foods. Indeed, their first feature is their major contribution in simple carbohydrates. Also found in some preparations a lot of fat.
Sweet foods are usually made from sugar syrup, oil, cream or butter, chocolate, and sometimes nuts.
These ingredients impart a very high energy density (a lot of energy in a small volume), and a low nutrient density (low-quality nutrients such as vitamins, proteins, minerals and fiber for a given volume).
Logically, the calories provided by this type of food (including table sugar), should not exceed more than 10% of our total daily energy intake.
The sugar products, in our food, an important role in terms of hedonistic and taste. They bring pleasure and immediate satisfaction. Despite this, we take care not to abuse because they can be a source of overweight with weight more or less important if their use becomes too consistent.
These foods take any interest in a joint effort (hiking, skiing, biking ...), or payback, since they allow to bring a large amount of energy very quickly and in low volume, gives them the undeniable advantage of being able to carry them everywhere.
Dr. Thibault Layat
Honey, jam, chocolate, you say sweet?
When you reduce your sugar intake, have you thought about all those dishes that contain a large quantity? Sweets, cakes, sodas, ice cream ... Doctissimo reported on sugary foods, to avoid excess!
See also: Sweet foods under the microscope
Sugar: beware of excess!
The truth about false-sugars
Honey, jam, chocolate, you say sweet?
When you reduce your sugar intake, have you thought about all those dishes that contain a large quantity? Sweets, cakes, sodas, ice cream ... Doctissimo reported on sugary foods, to avoid excess!
Advertisement
We all have sugar in our kitchen. This is pure sucrose that is treated in a few minutes and fully utilized by the body. Is the food energy, one that allows an immediate effort. But other foods contain large amounts of sugar.
Beware of refined sugar
Sugary foods are those of pleasure, that we consume without being hungry, especially the sweet taste causes the secretion of insulin restores appetite. They are easily digestible foods (the digestive process they require is insignificant), and they also provide an undeniable sense of well-being and pleasure. Refined sugar should not represent a balanced diet, more than 10-15% of carbohydrate energy intake, or 6-8 lumps of sugar. But this consumption is much higher, as diverted: flavored milk products or "fruit" ice cream, ketchup, soft drinks various ... Sugars are hidden in candy, cakes, sweets, sodas, sugary drinks, ice cream. A liter of soda fruity equivalent to 24 pieces of sugar (a sugar cube 4 = 5 g).
Sugar content of some beverages
Caloric rations quickly reached ...
A two year old child who eats a boiled sweet in the morning, a yogurt sweetened tea, a dessert in the evening, a handful of candy and two glasses of a sweet drink absorb 100 g of sugar is 400 calories, that is say, the third of his daily caloric intake.
Honey: The nectar of flowers
Honey is a sweet product formed by the nectar of flowers, collected, processed and stored by the bees. It contains mostly levulose and glucose, some sucrose, its sweetness is greater than that of sugar, its cost is also much higher. This difference is not justified by a particular interest in nutrition.
Chocolate: do not exaggerate!
Chocolate is made of sugar and cocoa butter. It also contains many components of which only thirty are well known at present. Phenylethylamine is a biogenic amines chocolate (3-12 mg / kg of chocolate) and long, we believed that this molecule that may stimulate the secretion of endorphins by the body or "pleasure molecules" was the origin of the supposed virtues of anti-depressant chocolate. In fact, the quantities of this material are too small to have any stimulating activity on psyche and mood. Chocolate also contains theobromine, which has slightly exciting action. The harmful action of chocolate on the liver is not based on any scientific basis although, as any food rich in fat, chocolate slows gastric emptying and can cause digestive problems. Its use should be limited.
Jam: fewer vitamins
Jams "pure fruit, pure sugar contain 70% sugar, only 5% from the fruit, which is still valuable mineral (iron, calcium, sodium, potassium), but fewer vitamins.
Dr. Lyonel Rossant, Dr. Jacqueline Rossant, Lumbroso.
Carbohydrates are our friends!
Called carbohydrates or sugars, carbohydrates are a family that consists of molecules of size and structure vary widely. Their main role is to provide the energy your body needs to function. It's sort of the fuel our body.
See also our records: All about starchy
Sugar: friend or foe?
Carbohydrates are our friends!
Called carbohydrates or sugars, carbohydrates are a family that consists of molecules of size and structure vary widely. Their main role is to provide the energy your body needs to function. It's sort of the fuel our body.
Advertisement
Although belonging to one family, all carbohydrates are far from similar. Some consist of a single molecule and are called monosaccharides. This galactose, fructose and glucose course. They are present in small amounts in foods and are mostly the result of digestion of complex carbohydrates.
Complex sugars
Then there are the disaccharide formed from two molecules. Lactose example is a combination of galactose and glucose. Better known, sucrose, sugar from sugar cane or beet, is composed of glucose and fructose.
The last category includes polysaccharides, also called complex carbohydrates. They consist of a series of more or less long molecules. It is, in particular the case of starch, which are found in grains and certain fruits and vegetables. Its degradation by digestive enzymes leads to glucose which is then absorbed by the intestine and used by cells throughout the body.
Essential to the body
Unjustly accused of being fat, carbohydrates are essential in a balanced diet. They should be alone for more than 50% of daily calorie intake.
If they are not consumed in sufficient quantity, the organization will be obliged to look elsewhere calories, especially from fat. In extreme cases (eg prolonged fasting), the body produces carbohydrate degrading protein, which is absolutely not the part.
Do not overdo it!
However if you consume too many carbohydrates, the body is forced to store them as fat which helps to increase the proportion of fat ...
Thus, a balanced diet should she make about half of the diet as carbohydrate, 250 g (for a ration of 2,000 kilocalories per day) focusing on foods rich in starch and reducing sugar intake simple input of which must be limited to about 50 g.
