Lifestyle

Limiter sa consommation de sucre au quotidien

Bonbons & sucre

Les bonbons, le chocolat, les desserts, les plats préparés, les sodas… C’est bon, mais pourtant, c’est diabolique. Suite à une étude américaine de 2007, il a été prouvé que le sucre était plus addictif que la cocaïne. Impensable. Et pourtant, quand tu y réfléchis, plus tu en manges, plus tu en as envie. Tout prend sens quand tu le réalises, non ?

J’ai ouvert les yeux sur ce constat il y a bien longtemps. Mais, entre le réaliser et l’assimiler, il y a un fossé. Voilà quelques mois maintenant que j’essaie de limiter ma consommation par différentes petites actions. Je n’en mangeais pas énormément alors il me sera difficile de dire si je me sens mieux, plus en forme ou plus légère. Mais je me sens plus en accord avec moi-même, et c’est le principal. J’ai conscience de faire de mon mieux pour limiter les apports nocifs à mon corps, sans pour autant me restreindre.

Le chocolat en carré individuel

Avant toute chose, il faut savoir que je raffole du chocolat. Au point de pouvoir manger une tablette en une journée. Oui oui.. C’est même pour ça que j’évite d’en acheter. Mais la chance que j’ai, c’est qu’à mon travail, on nous offre des petits carrés de chocolat noir avec notre café après le déjeuner. Ayant bien souvent trop mangé, je le garde pour plus tard. J’ai maintenant un petit stock dans mon bureau (et même chez moi, héhé). Lorsque j’ai une petite envie de sucre, j’en prends un, voire deux, et mon cerveau est satisfait de cette quantité.

Le sirop d’agave

Certes, moins bien que le sucre naturel d’un fruit, le sirop d’agave est une bonne alternative au sucre blanc. Dans un café, un yaourt nature, un porridge, ou une tasse de thé. Il fait tout aussi bien le job et reste meilleur pour la santé.

Remplacer les gâteaux par des fruits

Pas toujours évident. Ma seule solution est de ne plus acheter de biscuits du tout. Oui, me direz-vous, mais si j’ai une envie soudaine ? Et bien, je me reporte sur des galettes de riz ou des fruits. Si aucune de ces deux possibilités ne me convient, c’est que je n’ai pas réellement besoin de manger.

Arrêter les plats préparés

Alors là, il m’en aura fallu du temps pour faire cette démarche. Je n’ai jamais aimé cuisiner. Un vrai fléau pour moi. Surtout après une longue journée de travail. Mais j’ai fini par réaliser que les préparations toutes faites étaient bourrées de sucres. Puis, j’ai fait l’acquisition d’un congélateur, ce qui m’a permis de me mettre à cuisiner le dimanche et congeler ensuite pour les jours/semaines à venir. Étonnement, j’ai même pris goût à la cuisine. Comme quoi, avec un peu de motivation, on peut changer nos mauvaises habitudes !

Ralentir le jus d’orange

La phase la plus compliquée pour moi. Et c’est toujours d’actualité. Lorsque je prends mon petit-déjeuner, j’en ai besoin pour bien commencer ma journée. Le problème est dans ma tête, oui oui. J’ai bien conscience que ce n’est qu’un verre de sucre liquide, mais je n’arrive pas encore à m’en passer. En attendant, je me sers des plus petits verres qu’avant. C’est un début.

Alors oui, il m’arrive encore de craquer régulièrement pour un gâteau, une glace ou autres, mais j’en ai conscience. Je crois que c’est ce qui change la donne. Avoir conscience qu’on fait un excès et qu’on se fait plaisir, mais ne pas s’en priver ni culpabiliser.

318 Comments
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318 Comments

  • Céline

    haha je suis pareille avec le jus d’orange, c’est un peu mon café du matin! alors comme toi j’essaie de ne pas en boire beaucoup!
    sinon attention aux galettes de riz à l’apport glycémique élevé!
    bises

    • Telmaa

      Aha oui c’est ça, un indispensable du matin ! J’ai un ami qui m’a conseillé de me faire un jus pressé le matin. C’est ce qu’il fait, et ça me semble être une bonne alternative.
      Oui j’aurais peut-être dû préciser qu’il ne faut pas trop abuser des galettes de riz…

  • Samuel

    J’ai arrêté le sucre rapide au petit déjeuner sur les conseils d’une naturopathe : j’avais des effets secondaires incroyables de plus en plus forts : somnolence, fringale dès 9h du matin (je prends mon petit dej à 6h), je m’enfilai un paquet entier de Pim’s vers 10h, repas à 12h… Et le soir, je rentrai du boulot en me servant une grosse tartine de pain avec de la crème de marron… Un vrai drogué. Le pire : des douleurs effroyables dans les jambes, les bras le soir, jusqu’à ne plus pouvoir dormir (diagnostiqué Willis-Ekbom par une neurologue, mais bizarrement, plus rien depuis que j’ai arrêté le sucre, tiens donc !)
    Depuis bientôt trois ans, voilà mon quotidien : petit dej à 6h fait d’un café (idéalement du café sauvage mais c’est cher), sucré au rapadura, un sucre sauvage bien moins calorique que le sucre blanc ou roux, pain complet bio (oui, ça coûte un peu, mais on trouvé le rythme : on a une livraison chaque mardi, et on congèle deux pains sur 4 qu’on ressort dans la semaine), de la purée d’amande, ou de sésame, ou de tahin (sésame décortiqué) : maxi 5% de glucides, 2.5% pour le sésame. PAS de jus de fruit, PLUS de jus de fruit : trop acide, trop sucré… Et je tiens largement le coup jusqu’à midi. Le midi, même si j’ai jamais réussi à m’y mettre, il faudrait une crudité, et un plat équilibré : riz, pâtes complètes, une viande ou un poisson. Il faudrait éviter les fruits au repas, mais là encore, j’ai du mal. Et après ça, je peux largement attendre 19h30 le souper.
    Le plus dingue en fait, c’est qu’une baguette de pain blanc contient l’équivalent de 5 carrés de sucre blanc : à 4 tartines (1/3 de baguette) par matin, j’étais déjà à 2 carrés de sucre + la confiture (Le décret du 14 août 1985 oblige les confiturier à mettre au moins 55% de sucre pour 100g de produit !!!!) + le ‘jus d’orange’ (du sucre liquide comme vous l’avez très bien écrit !) = j’explosai déjà mon score, sur un SEUL repas, alors que l’OMS recommande de consommer moins de 5 carrés de sucre par jour !!!
    C’est vraiment un truc de fou, le sucre est un vrai poison. Dans Sapiens (https://livre.fnac.com/a8625757/Yuval-Noah-Harari-Sapiens), Hariri explique que notre appétence du sucré vient de l’époque où nous étions au milieu de la chaîne alimentaire sur Terre, et que notre espèce se jetait sur les fruits mûrs (donc très sucrés) avant les chimpanzés, pour espérer survivre avec des apports immédiats. Et aujourd’hui, on en est à des tonnes de maladies et de problèmes à cause de ça…

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