Apprenez à déjouer les pièges des sucres cachés
Le sucre est le carburant de notre organisme. Il est indispensable à son bon fonctionnement, mais en excès, il peut devenir néfaste et favoriser des maladies comme le surpoids, l’obésité, les maladies cardiovasculaires et les cancers¹… C’est pour cette raison que l’organisation mondiale de la santé recommande de ne pas consommer plus de 50 g de “sucres ajoutés” dans la journée¹ ².
Ces dernières décennies la consommation de sucre a fortement augmenté ³, notamment à cause de l’augmentation des sucres ajoutés et surtout cachés dans notre alimentation (en savoir plus sur le sucre). Avec cet article, nous allons voir comment les repérer et les identifier pour mieux les limiter !
Qu’est-ce qu’un sucre caché ?
On parle de sucres cachés quand ils sont listés sous des noms complexes ou présents dans des aliments qui ne devraient pas en contenir. On peut en trouver notamment dans le pain de mie, les potages industriels ou les conserves de légumes… Certains de ces produits comme les biscottes n’ont d’ailleurs pas de goût sucré.
Les industriels ajoutent du sucre dans les aliments pour différentes raisons. Le sucre peut servir à corriger l’acidité, exhauster le goût des aliments, les colorer ou encore donner plus de texture (produits allégés). Chose moins connue, le sucre est parfois utilisé pour remplacer certains conservateurs dans des produits comme la charcuterie.
Si l’on désire réduire sa consommation de sucre, encore faut-il connaître les différents noms utilisés par les industriels.
Derrière quels noms sont cachés les sucres ?
Les industriels utilisent beaucoup de termes et de synonymes quand il s’agit de sucre. Les reconnaître dans les listes d’ingrédients est le seul moyen de le détecter. Voici une liste pour vous aider.
- Tous les sucres en « -ose » : dextrose, fructose, galactose, glucose, lactose, maltose, saccharose, xylose, raffinose (sauf exception de l’édulcorant « sucralose »), fructose cristallin
- Le sucre et ses dérivés : sucre, sucre de canne, sucre de betterave, sucre brut, sucre en poudre, sucre investi, cassonade, caramel, sucre candi…
- Les sirops : Sirop, sirop d’agave, sirop d’amidon, sirop de canne à sucre évaporé, sirop de caroube, sirop de datte, sirop d’érable, sirop de glucose, sirop de fructose, sirop de glucose-fructose,
- sirop de froment, sirop de maïs, sirop de maïs à haute teneur en fructose (= HFCS 55 et HFCS 90) , sirop de malt, sirop de riz, sirop de riz brun, sirop de sorgho, sirop de caramel
- La canne à sucre et ses dérivés : canne à sucre, jus de canne à sucre, jus de canne évaporée, sucre de canne, sucanat (=sucre de canne complet), cristaux de jus de canne, Rapadura
- L’amidon et ses dérivés : Amidon, amidon modifié, amidon génétiquement modifié, dextrine, dextrane
- Le malt et ses dérivés : Extrait de malt d’orge, maltodextrine, malt diastasique, mélasse
- Les sucres “naturels”: Agave (sirop d’agave, nectar d’agave…) érable, miel, sucre de coco..
L’étiquetage nutritionnel : Ma boîte à outils pour repérer les sucres cachés !
Le tableau de valeur nutritionnelle présent sur les emballages est là pour vous aider à identifier les différents glucides (pour en savoir plus sur les différents glucides c’est par ici). Je vous conseille de comparer les quantités pour 100 g afin d’obtenir le pourcentage d’un ingrédient présent dans un produit.
Le terme glucide englobe les amidons, les sucres (mono ou disaccharides) et les polyols. Le terme sucre au singulier est réservé au saccharose (extrait de la betterave ou de la canne).
Attention, la ligne “dont sucre” fait aussi bien référence aux sucres simples présents naturellement que ceux ajoutés par les industriels. Référez-vous à la liste des ingrédients pour vérifier si du “sucre” à été ajouté ou non.
💡 Astuce nutrition : Les ingrédients sont classés par ordre décroissant, plus l’ingrédient est haut sur la liste, plus l’aliment en contient. On considère qu’un aliment est riche en sucre si ce dernier est présent dans les 3 premiers ingrédients de la liste. Il faudra donc faire attention à limiter la consommation de tels produits.
La meilleure façon de limiter les sucres cachés de son alimentation est de diminuer les produits industriels et de privilégier les plats maisons. Quand ce n’est pas possible, il faut bien lire les étiquettes, privilégier des aliments avec moins de 5 ingrédients et limiter les aliments transformés et ultra transformés contenant du sucre (pour en savoir plus sur les aliments transformés et ultra-transformés c’est par ici).
Article publié initialement sur Docteur-Fitness.com
Sources:
¹ : Sucres dans l’alimentation, février 2018 – Anses ( Agence nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail) – https://www.anses.fr/fr/content/sucres-dans-l%E2%80%99alimentation
² : Site de l’Organisation mondiale de la santé – Communiqué de presse de mars 2015 pour réduire l’apport en sucres chez l’adulte et l’enfant https://www.who.int/mediacentre/news/releases/2015/sugar-guideline/fr/
³ : Le marché du sucre en France, site de cultures sucres
https://www.cultures-sucre.com/economie-du-sucre/le-marche-du-sucre-en-france/
⁴ : Règlement (UE) n°1169/2011 https://eur-lex.europa.eu/LexUriServ/LexUriServ.do?uri=OJ:L:2011:304:0018:0063:FR:PDF
Hi i think that i saw you visited my web site thus i came to Return the favore I am attempting to find things to improve my web siteI suppose its ok to use some of your ideas
I sincerely appreciated the effort you’ve invested here. The sketch is tasteful, your authored material chic, however, you seem to have developed some uneasiness about what you aim to offer henceforth. Certainly, I shall revisit more regularly, just as I have been doing nearly all the time, should you uphold this climb.
I’ve been visiting this site for years, and it never fails to impress me with its fresh perspectives and wealth of knowledge. The attention to detail and commitment to quality is evident. This is a true asset for anyone seeking to learn and grow.
An outstanding share! I have just forwarded this onto a co-worker who has been doing a little research on this.
And he actually ordered me breakfast simply because
I stumbled upon it for him… lol. So allow me to reword this….
Thanks for the meal!! But yeah, thanks for spending some time to talk about
this subject here on your web site.
Everyone loves what you guys are up too. This sort of clever work and exposure!
Keep up the wonderful works guys I’ve added you guys to my blogroll.
Thank you for sharing your info. I really appreciate your efforts and I am waiting
for your next post thank you once again.
I have read so many content on the topic of the blogger lovers but this article is genuinely a good post, keep it up.
Very nice blog post. I certainly appreciate this website.
Keep it up!
Hey I know this is off topic but I was wondering
if you knew of any widgets I could add to my
blog that automatically tweet my newest twitter updates.
I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some
experience with something like this. Please let
me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.
Very good article. I will be facing many of these issues as well..
It’s actually a nice and useful piece of info. I’m happy
that you simply shared this helpful info with us. Please keep us up to date like this.
Thank you for sharing.
Hello outstanding website! Does running a blog such as this require a lot of work?
I have virtually no expertise in programming however I was hoping to start my own blog
soon. Anyways, should you have any suggestions or tips for new blog owners please share.
I understand this is off subject nevertheless I just
had to ask. Thanks!
Awesome blog! Do you have any tips and hints for aspiring writers?
I’m hoping to start my own site soon but I’m
a little lost on everything. Would you suggest starting with a free platform like WordPress or go for a paid option? There are so many options out there that I’m completely confused ..
Any recommendations? Thanks a lot!
Please let me know if you’re looking for a author for your weblog.
You have some really great articles and I feel I would be a good asset.
If you ever want to take some of the load off, I’d love to write some material for
your blog in exchange for a link back to mine.
Please send me an e-mail if interested. Cheers!
Hey there! This post couldn’t be written any better!
Reading this post reminds me of my previous room mate!
He always kept chatting about this. I will forward
this write-up to him. Pretty sure he will have a good read.
Thanks for sharing!
I am sure this post has touched all the internet viewers, its really really fastidious piece of
writing on building up new website.
What an enlightening article! It provided a lot of food for thought. Let’s discuss this further. Click on my nickname for more!
Greetings! Very useful advice in this particular
article! It is the little changes that make the most important changes.
Thanks for sharing!
Thanks for every other informative blog. The place else may
I get that kind of info written in such an ideal approach?
I have a mission that I’m just now running on, and I have been at the look
out for such info.
I know this if off topic but I’m looking into starting my own weblog and was wondering what all is required to get set up?
I’m assuming having a blog like yours would cost a pretty penny?
I’m not very web smart so I’m not 100% positive. Any tips or advice would be greatly
appreciated. Kudos
May I just say what a relief to find someone who actually knows what they’re talking about on the web.
You actually realize how to bring an issue to light and make it important.
More and more people really need to check this out and understand this
side of your story. It’s surprising you aren’t more popular because
you certainly have the gift.
When some one searches for his essential thing, thus he/she desires to be available that in detail, therefore that thing is maintained
over here.
شركة Bwer هي أحد الموردين الرئيسيين لموازين الشاحنات ذات الجسور في العراق، حيث تقدم مجموعة كاملة من الحلول لقياس حمولة المركبات بدقة. وتغطي خدماتها كل جانب من جوانب موازين الشاحنات، من تركيب وصيانة موازين الشاحنات إلى المعايرة والإصلاح. تقدم شركة Bwer موازين شاحنات تجارية وموازين شاحنات صناعية وأنظمة موازين جسور محورية، مصممة لتلبية متطلبات التطبيقات الثقيلة. تتضمن موازين الشاحنات الإلكترونية وموازين الشاحنات الرقمية من شركة Bwer تقنية متقدمة، مما يضمن قياسات دقيقة وموثوقة. تم تصميم موازين الشاحنات الثقيلة الخاصة بهم للبيئات الوعرة، مما يجعلها مناسبة للصناعات مثل الخدمات اللوجستية والزراعة والبناء. سواء كنت تبحث عن موازين شاحنات للبيع أو الإيجار أو التأجير، توفر شركة Bwer خيارات مرنة لتناسب احتياجاتك، بما في ذلك أجزاء موازين الشاحنات والملحقات والبرامج لتحسين الأداء. بصفتها شركة مصنعة موثوقة لموازين الشاحنات، تقدم شركة Bwer خدمات معايرة موازين الشاحنات المعتمدة، مما يضمن الامتثال لمعايير الصناعة. تشمل خدماتها فحص موازين الشاحنات والشهادات وخدمات الإصلاح، مما يدعم موثوقية أنظمة موازين الشاحنات الخاصة بك على المدى الطويل. بفضل فريق من الخبراء، تضمن شركة Bwer تركيب وصيانة موازين الشاحنات بسلاسة، مما يحافظ على سير عملياتك بسلاسة. لمزيد من المعلومات حول أسعار موازين الشاحنات، وتكاليف التركيب، أو لمعرفة المزيد عن مجموعة موازين الشاحنات ذات الجسور وغيرها من المنتجات، تفضل بزيارة موقع شركة Bwer على الإنترنت على bwerpipes.com
« This article is really informative and well-written! »
Every weekend i used to go to see this web page, as i wish for enjoyment, for the reason that this this
web page conations genuinely good funny stuff too.
Hi friends, nice article and nice arguments commented at this place, I am really enjoying by these.
Wonderful work! That is the type of info that should be shared across the
internet. Shame on Google for not positioning this submit upper!
Come on over and talk over with my web site .
Thank you =)
Excellent goods from you, man. I have understand
your stuff previous to and you’re just too great.
I actually like what you have acquired here, really like what you
are saying and the way in which you say it. You make it enjoyable and you still take
care of to keep it smart. I can not wait to read far more from you.
This is really a great web site.
Hello there! I could have sworn I’ve been to this website before but after checking
through some of the post I realized it’s new to me.
Nonetheless, I’m definitely glad I found it and I’ll be bookmarking and checking back often!
Heya this is somewhat of off topic but I was wanting to know
if blogs use WYSIWYG editors or if you have to manually code with HTML.
I’m starting a blog soon but have no coding know-how so I
wanted to get guidance from someone with experience. Any help would be enormously appreciated!
Excellent items from you, man. I have understand your
stuff previous to and you are simply extremely magnificent.
I actually like what you have got here, really like what
you are stating and the best way wherein you say it.
You are making it entertaining and you still take care of to stay it sensible.
I can’t wait to learn far more from you. That is actually a tremendous website.
You should be a part of a contest for one of the best sites online.
I will recommend this web site!
Highly energetic post, I enjoyed that bit.
Will there be a part 2?
Hey just wanted to give you a quick heads up and let you know a few of the pictures
aren’t loading properly. I’m not sure why but I think its a linking
issue. I’ve tried it in two different internet browsers and both show the same results.
I think this is one of the most important info for me. And i’m glad reading your article.
But should remark on few general things, The website style is ideal,
the articles is really great : D. Good job, cheers
whoah this weblog is excellent i like studying your
posts. Stay up the good work! You know, a lot of people are searching around for this info,
you could aid them greatly.
WOW just what I was searching for. Came here by searching for Nerve
Fresh
Good day! I know this is kind of off topic but I was wondering if you
knew where I could find a captcha plugin for my comment form?
I’m using the same blog platform as yours and I’m having difficulty finding
one? Thanks a lot!
Hello, i read your blog from time to time and i own a similar one and i
was just curious if you get a lot of spam feedback?
If so how do you reduce it, any plugin or anything you
can suggest? I get so much lately it’s driving me crazy so any help is very much appreciated.
Good information. Lucky me I discovered your website
by accident (stumbleupon). I have book-marked it for later!
When I initially commented I clicked the « Notify me when new comments are added » checkbox and now each
time a comment is added I get three e-mails
with the same comment. Is there any way you can remove people from that service?
Bless you!
Thanks for one’s marvelous posting! I definitely enjoyed reading it, you may be a great author.I will ensure that I bookmark
your blog and will often come back later in life.
I want to encourage one to continue your great posts, have a nice day!
My relatives always say that I am wasting my time here at web, except I know I am getting know-how everyday by reading such
fastidious content.
What a material of un-ambiguity and preserveness of valuable know-how concerning unpredicted feelings.
May I simply say what a comfort to discover somebody who truly knows what they are discussing on the net.
You definitely know how to bring a problem to light and make it important.
A lot more people must look at this and understand
this side of the story. I was surprised you’re not more popular because you certainly possess the gift.
Your means of describing everything in this piece of writing is genuinely
fastidious, every one be capable of easily be aware
of it, Thanks a lot.
Pretty! This was an incredibly wonderful article.
Thank you for supplying these details.
I’m not sure where you’re getting your info, but
good topic. I needs to spend some time learning
much more or understanding more. Thanks for great info
I was looking for this information for my mission.
I really like what you guys are up too. Such clever work and coverage!
Keep up the good works guys I’ve added you guys to my blogroll.
Today, I went to the beachfront with my children. I
found a sea shell and gave it to my 4 year old daughter and said « You can hear the ocean if you put this to your ear. » She put the shell to her ear and screamed.
There was a hermit crab inside and it pinched her ear. She never wants to go back!
LoL I know this is entirely off topic but I had
to tell someone!
Wow, fantastic blog layout! How long have you been blogging
for? you make blogging look easy. The overall look of
your site is magnificent, let alone the content!
Heya i’m for the first time here. I found this board
and I find It really useful & it helped me out a lot. I
hope to give something back and aid others like you aided me.
Fastidious respond in return of this difficulty with firm
arguments and explaining the whole thing regarding that.
Good day very nice web site!! Guy .. Excellent ..
Superb .. I will bookmark your site and take the feeds also?
I am satisfied to find numerous useful info here in the
put up, we’d like develop more techniques in this
regard, thanks for sharing. . . . . .
magnificent submit, very informative. I’m wondering why the other experts of this sector do not notice this.
You must continue your writing. I’m sure, you’ve a huge readers’ base already!
Definitely believe that which you stated.
Your favorite justification appeared to be on the web the simplest thing to be aware of.
I say to you, I certainly get irked while people think about
worries that they just do not know about. You managed to
hit the nail upon the top as well as defined out the whole thing without having side-effects , people could take
a signal. Will probably be back to get more.
Thanks
What’s up to every one, it’s in fact a good for me to go to see this web page, it consists of useful Information.