It is better to lower our consumption and swap white sugar for more dietetically correct options. Whole sugar, honey, syrups... Discover all the alternatives.

Classic sugar, crystallized or in pieces, is not of much interest. Poor in nutrients, it provides about 20 kcal per piece or teaspoon and panics blood sugar. Like all sugars added or hidden in industrial products, it promotes hyperinsulinism and the storage of abdominal fat. As a result, it is one of the main culprits of metabolic syndrome diseases (diabetes, obesity, etc.). It would feed the cancer cells! Not to mention its role in the phenomenon of glycation, a kind of 'caramelization' of our cells that accelerates ageing. In short, red card!

Whole sugar

Ever heard of rapadura®? It is not a distant destination, but a complete cane sugar, that is to say unrefined, which can be found in organic shops. We gain some vitamins and minerals, but also fiber that reduces its impact on blood sugar levels – and therefore on the scale. With its small taste between caramel and licorice, it slips easily into dairy products, fruit salads or cakes. A good plan. Coconut sugar, also unrefined, has its charm in recipes based on exotic fruits (banana cake, mango tatin, etc.). It combines a subtle taste with a low glycemic index.

Honey

Difficult to make more natural than this product of the hive! Its bonus points: honey contains a little fewer calories and especially more nutrients than sucrose. Adding a small spoon is a good alternative to bring sweetness to yoghurts, cottage cheeses, herbal teas or teas if you are reluctant to swallow them 'plain'.

Fructose, in very small doses

It is naturally present in fruits, but can also be bought in sachets to decorate our hot drinks or prepare our jams. As its sweetening power is 1.5 times higher than that of conventional sugar, we put less. However, it is better not to use it systematically, because several studies show that excessive consumption (more than 50 g / day) increases triglycerides and cardiovascular risk. We alternate as much as possible with the other jokers.

Syrups

Agave syrup, extracted from the sap of a cactus, is liquid-like honey and contains more than 70% fructose, which causes blood sugar to rise very little. It also has 100 fewer calories per 100 g than powdered sugar. Two good points, then. To try in yoghurt but also in the pastry. Another option: a few drops of maple syrup, made in Canada, in pancakes, of course, but also to give an original touch to a compote, for example. It is natural (provided you choose it pure) and a little less rich than honey.

Watered-down versions are avoided

By bringing a sweet note but zero calories, sweeteners seem essential when you watch your line. However, it is better not to abuse it. Because by maintaining our addiction to sweets, they do not necessarily help to reduce our overall consumption and it is not easy to find our way among all these 'fake sugars'. Aspartame is now controversial (some studies point to the dangers of ingestion at high doses) and is already swallowed in light products. Unlike him, stevia (made from a plant extract but not really 'natural' for all that) or sucralose support cooking well. They are found in all forms: powder to flavor our desserts, lozenges for the sweet gesture and even in pieces to boost coffee. Problem: there is a lack of perspective on the safety of stevia, which has recently arrived on the shelves, and sucralose could in the long term increase our response to insulin. Birch xylitol, extracted from the bark of the tree and sold in powder, is praised for its anti-caries effect, but beware of excesses (it can cause bloating and stomach aches). The best is to alternate and especially not to make it a systematic reflex. You can also try the coffee without sugar, to see...

3 tips to reduce the dose

Between the sugar that is sprinkled right to left, that of sweets that console and that present in industrial products (sodas, fruit juices, dairy products, bread and pastries but also prepared dishes, sauces, dressings, crumb bread, etc.), it is the accumulation! Three anti-overdose tips from the book Detox Sugar Program in 7 Days, by Dr Pierre Nys, endocrinologist nutritionist (Éditions Leduc. S).

During a day, we add zero sugar (for example in tea or coffee) and we completely eliminate sweet products that are not natural (cakes, sweets, spreads, jams, chocolate ...): it allows you to realize that you consume a lot. Then we take up the challenge over a whole week to rest our saturated taste buds.
We buy a maximum of simple and "natural" foods to reduce hidden sugars: fruits and vegetables, dried fruits, fish, meat, ham by the cut rather than under vacuum, pasta and brown rice, potatoes, lentils and other legumes, wholemeal bread instead of bread, yoghurts and plain cottage cheeses, herbs and spices, etc.
We give ourselves the equivalent of a little honey or two squares of dark chocolate a day if the desire for sweetness titillates us. Everything else must remain an exceptional little pleasure, once a week, no more.