Sugar is fuel of our body. Burned by our cells, it allows it to function properly and perform all its tasks. 100g of carbohydrates on average are needed on average to make our brain work.
Sugar is a vast subject. Constantly demonized for its harmful effects on health, it is also often the object of desire... In an episode of the podcast Metamorphosis, Doctor Yann Rougier explains that everything that is demonized is then sanctified. This therefore explains the importance of finding one's balance.
And to understand why sugar is pointed at From a health perspective, it is important to distinguish between good and bad sugars. In his book “Sugar and Health”, Christopher Vasey discerns good sugars, produced by nature and the bad ones, those produced by man like white sugar.
More specifically, to better determine which are the bad sugars, a Canadian researcher in the 80s developed the Glycemic Index (GI)This index allows us to precisely quantify the capacity of each food to raise the concentration of sugar in the body. It therefore determines its hyperglycemic powerThe higher this index, the more the food causes a significant increase in blood sugar levels. The GI ranges from 0 to 100, 100 represents the GI pure glucose.
What influences the IG?
- First of all by the presence of fibers. In fact, the latter line the walls of the intestines and slow down the passage of sugar into the blood. This is why the GI of whole fruits is weak. On the other hand, you should be wary of fruit juices where the missing fibers considerably increase the GI, these are sugar bombs.
- Afterwards, the nature of starch will also have an impact. For example, a potato has a higher GI than a kidney bean.
- Cooking is also an important element. The more the food is heated, the higher its GI will be, hence the advice to cool pasta under cold water, for example, or to cook it al dente.
- The texture also plays a role. For example, it is better to eat a raw apple rather than reduce it to a compote which will have a higher GI.
- And finally, the more the food is transformed and the higher its GI. This is the case, for example, with puffed cereals.
But it is above all the Glycemic Load (GL) which reflects the quality of our plate. It takes into account the size of the portion and the quantity of carbohydrates present.
CG = (GI x amount of carbohydrates in a serving of food in grams) / 100.
If we do this calculation, we would have to eat 1.6 kilos of cooked carrots to have the same impact as 100 g of white baguette !
To give some examples, high GI foods are white bread, mashed potatoes, white pasta… Conversely, low GI foods are cooked green lentils, cooked beetroot, or cooked oat flakes. You can find complete data by following this link.
What are the possible causes of sugar cravings?
There are many of them, and they are SOS messages sent by the body! Listen to your feelings, your body will thank you.
- An unbalanced diet (not enough protein, carbohydrates, fiber, etc.). If the CG of a meal is too high, the glucose level increase then very quickly in the blood and falls just as quickly afterwards. It is therefore normal to feel hungry for a few hours afterwards.
- Physical or mental fatigueIt is important to remember that glucose is the body's fuel. When we feel low, our bodies will naturally turn to sugar to refuel.
- Chronic stress or uncomfortable emotions. They induce cascading hormonal reactions which disrupt the management of blood sugar by the pancreas (disruption of the insulin-glucagon balance)(1). In case of stress, sugar activates the reward circuit (2) At the level of our brain, it promotes the release of dopamine. This release can lead to an increase in dopamine levels of almost 200% above “normal” levels " These are similar amounts to those observed when consuming alcohol or tobacco. And, the more dopamine we release, the more we let's ask again…
- Dehydration. Our body consumes 70% of water. It is necessary to give it water regularly throughout the day for it to function. efficiently.
- An unbalanced microbiota, a candida albicans…
Medical advice is, of course, essential for a diagnosis. Sugar cravings can also be a symptom of diabetes, for example.
What to do when you have a sugar craving?
Naturopathy and its holistic approach is full of natural tips and techniques, customizable for everyone.
It is essential to start with the basics and diet in particular: add as much as possible of vegetables and fruits organic quality in his meals, eat everything in a balance.
Jessie Inchaupsé, biochemist, nutrition researcher and specialist in popular science, in her book " Make your glucose revolution » gives many tips for acting on the glycemic curve. Among his key tips:
- Eat the food in a specific order during a meal
- Consume apple cider vinegar before you start eating
- Have breakfast fat and protein to increase energy and reduce cravings
To reduce stress and uncomfortable emotions, it is essential to breathe deeply as often as possible, to do breaks, meditate, practice of physical exercise regular etc.
Moreover, Bach Flowers are a powerful tool for finding peace and serenity. They allow you to rebalance emotions gently and over time. At the end of a session, you leave with your personalized bottle.
Bach Flowers are not a substitute for medical treatment and are not medicines.
In herbal medicine, Cinnamon and Gymnema sylvestre are plants with hypoglycemic properties.
In aromatherapy, the essence of mandarin, grapefruit or even cinnamon, when smelled, helps reduce sugar cravings.
Please note that essential oils have contraindications: prohibited for pregnant and breastfeeding women, children and people with asthma.
During a naturopathic assessment, we take stock of the tools that are most suitable for you, according to your needs.
You can find low GI recipes in Marie-Laure André's books or on her blog Passion Nutrition. In “I’m freeing myself from sugar.”, Marion Thelliez also offers an 8-week naturopathic program to permanently change eating habits.
Sources:
(1) RÄIKKÖNEN, Katri, KELTIKANGAS-JÄRVINEN, Liisa, ADLERCREUTZ, Herman, et al. Psychosocial stress and the insulin resistance syndrome. Metabolism, 1996, vol. 45, no. 12, p. 1533-1538.
Book: Sugar and Health by Christopher Vasey
Article from Satoriz magazine, December 2024