Low-sugar diet: for whom, how and why?

The goal: To stay in shape and prevent or treat the symptoms of diabetes.

Does it work? It works if one is overweight or diabetic. By reducing a little sugar, but not exclusively, eating a little less of everything and maintaining a balanced diet, that involves physical activity- which in turn allows utilizing the glucose and relieving the body.

For whom?  For those who need to manage their carbohydrate intake, especially between meals, also for type 1 diabetes (insulin dependent) and type 2 patients and those with high triglycerides levels in their bodies. Patients as such should be subject to a rigorous and specialized medical care.

In practice: Eat foods which are rich in complex carbohydrates and dietary fibre that give a feeling of fullness such as bread, starchy cereals, dry fruits… Combine them with vegetables or fruits in the same meal, which slows down the absorption of carbohydrates in the body. 

Sugary desserts should be eaten after a meal and not as a snack (sweet taste stimulates the appetite). Sweets, pastries, jam, soft drinks … are not vital . Everyone can limit the consumption of these products without risking their health and without developing any nutritional deficiency.

The artificial sugar, the ‘light’ products, or those ‘low in sugar’ are good alternatives to satisfy our sweet cravings as they taste sweet, and allow us to keep our diet plans intact. Be careful: when you buy ‘diet’ dishes or desserts, the terms ‘low sugar’ or ‘sugar-free’ refer to the quantity of sugar in the product (normally up to 5g of sugars per 100g). However, the words ‘no added sugar’ only mean that there has not been any added sugar but the product can be naturally rich in sugar. You should therefore read the nutrition facts and compare products to ensure you are not ‘mis-led’.

Expert opinion: Dr. Jean-Michel Lecerf (Head of the Nutrition Service at the Pasteur Institute of Lille:

‘It is wrongly assumed – whether for diet or diabetes –  that one must consume very little bread, starch and sugars (including simple sugars). But nutrition research has revealed that intaking carbohydrates offers many advantages: they keep you feeling fuller for longer and the carbohydrate calories are burned by the body easier than those in fats. On the other hand, carbohydrate deficiency causes muscle loss as it forces the body to use its proteins to make glucose and feed the brain. Finally, carbohydrates limit fatigue and nervous tension; they have a calming effect as they participate in the synthesis of Serotonin in the brain. So while you should not abuse it, you should not eliminate it from your diet.’

More from our special DIETS series:

The gluten-free diet

The lactose-free diet

The ‘low salt’ diet

Stephen Rica