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
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