Enemy n ° 1: sugar
What is the sugar for? What is its function in our body?
Béatrice de Reynal. In reality, we should not talk about sugar but sugars which bring together under this name fructose, glucose, sucrose, starch, or even glucose-fructose syrup. Glucose is body sugar, it circulates in our blood and nourishes all our cells, primarily the brain, the heart, etc. A total absence of glucose is not possible and would cause hypoglycemia, discomfort, stunning, fainting that can lead to death. Conversely, if we have too much glucose in the blood, we also vanish and we fall into a diabetic coma, which is not better! It is at this point that the pancreas comes in which secretes insulin and glucagon, two hormones which regulate the level of glucose in the blood so that it is always close to 1g/ liter, by stimulating it (glucagon ) or by inhibiting it (insulin).
Where do we find it?
Bdr. The fruits mainly bring fructose which has no impact on the pancreas. Conclusion: you can eat it at will, as part of a balanced diet. As for table sugar, it has an advantage: it feels. Its intensely sweet flavor cannot be masked and you are aware of eating sugar. This is not at all the case of glucose-fructose syrup which, according to its composition, can be very slightly sweet to moderately sweet. And there, nothing is going well, we eat it without realizing it. Honey is similar to table sugar in its composition, and is not necessarily healthier. It must therefore be consumed in moderation. Regarding lactose of milk, which is also a sugar, it does not need insulin to be regulated, so there is no contraindicator for its consumption, unlike starchs, only composed of glucose, that It is vital to regulate.
Should we radically delete it?
Bdr. It should absolutely not be removed but limit the intake of sugar sucrose (table sugar, beet, cane sugar, honey), glucose-fructose syrup (present in many foods, even those that are not sweet Like hamburgers’ buns, savory cookies, or in all American sugary drinks), and pure starch (present in grocery products).
SHE. What are sweet foods to favor for a balanced diet?
Bdr. You can consume fruit at will, but the fruit juices are limited to a glass per day because they do not contain any fiber.
Enemy n ° 2: fat
What is the fat for? What are its functions in our body?
Bdr. Each of our cells is surrounded by a membrane made up of fat. It is therefore essential and present at different levels, in our brain or even our nervous tissue. As for the adipose tissue (our fat mass), it is our energy reserve, which is essential, especially in children. Regarding the fatty capiton, it is necessary for thermal regulation, but obviously, it is not too much necessary.
Where do we find it?
Bdr. In cell membranes of all living organisms (meat, fish), but also in oilseed seeds and fruits (sunflower seed, soy, wheat germ, peanut), in all eggs (fish or terrestrial), in milk Animal and in animal reserve fats (it is the fat that surrounds the muscles of animals: beef meat, rind, duck foie gras, poultry skin, etc.).
Should we radically delete it?
Bdr. You should never delete fat! But you have to choose it and limit non -essential fats. Above all, avoid all foods that hide fat such as cookies, aperitifs or not, cereal or chocolate bars, breakfast cereals, sauces, spread, etc.
What fatty foods are preferred for a balanced diet?
Bdr. It is essential to consume essential fatty acids contained in rapeseed, hazelnut, nuts or fish eggs.
If we had to choose only one for an occasional cracking, is it better to go to a sweet product or a fatty product?
Bdr. To choose, it is preferable to crack for hazelnuts or non -salty pistachios, rich in good fats rather than for caramel chocolate bars which contain only unnecessary calories, wholemeal bread with nuts or sunflower seeds rather than Cookies, or 0 % cottage cheese rather than a dessert cream or an ice cream.
