Summer is here and with it comes the guilt of the 'summer body'!
But is it really sensible to go on crash diets just before the holidays? Here's a look at a sustainable solution for a healthy body and mind!
A little physiology to understand
The main thing holding us back from getting the body we want is fat. The first question to ask is: how does it get stored?
Here's how it happens:
Carbohydrates from food (sugars) are digested and partly converted into glucose in the small intestine. The glucose is then transferred to the blood capillaries, resulting in an increase in blood sugar levels. The pancreas will then intervene by secreting insulin to lower the sugar level. This hormonal step enables the glucose to be sent to different places to be used by the metabolism:
- firstly, the cells benefit from it as fuel to be burnt immediately,
- The "excess" is stored in the liver in the form of glycogen, for use during physical effort.
- When the quantity is still too high and there are still glucose molecules to manage, it will be converted into bad fats (triglycerides) and will therefore be stored in adipose tissue, which is synonymous with weight gain!
What are the health effects of excess sugar?
As you will have realised, excess circulating sugar leads to the production of triglycerides and a consequent increase in circulating cholesterol, which can lead to atherosclerosis, high blood pressure and, more generally, cardiovascular disease.
On the other hand, pancreatic overactivity can lead to a disturbance in insulin production, resulting in type 2 diabetes (known as 'fat diabetes').
In the intestine, 'bad' sugar-loving bacteria proliferate and disrupt the intestinal flora. The result is a lowering of the immune system and an increased risk of intestinal permeability, responsible for food intolerance.
If bad bacteria in the intestine proliferate on contact with sugar, the same applies to the balance of the oral and vaginal flora, leading to tooth decay and fungal infections.
As for the skin, the proteins associated with sugar lead to glycation, which is responsible for accelerated ageing.
Generally speaking, sugar is acidifying for the body and contributes to inflammatory phenomena.
Finally, from a cerebral point of view, sugar leads to cravings, like a drug, and generates irritability, stress and sugar cravings as a reaction. Some bouts of tiredness after eating can also be linked to the phenomenon of reactive hypoglycaemia; in other words, the secretion of insulin to regulate sugar levels after a meal leads to hypoglycaemia, which can either trigger a new intake of food or the famous bout of tiredness!
Are all carbohydrates the same?
There are no good or bad carbohydrates. Only the speed with which they are digested has an impact.
In fact, foods whose carbohydrates are digested quickly will quickly raise blood sugar levels, leading to a spike in insulin and with it, an increased risk of storage in the form of fat. This is the case with very sweet foods and most starchy foods.
On the other hand, foods whose carbohydrates are digested slowly will dilute much more slowly and progressively in the blood. As a result, insulin will also be secreted in proportion... So without a blood sugar spike, there is less risk of storage. Legumes and wholemeal flours, among others, contain this type of carbohydrate.
The important role of fibre
Fibre is contained in vegetables and is essential because it slows down the absorption of glucose into the bloodstream and therefore prevents a sudden rise in blood sugar levels.
So how do you find out?
To help you decide which foods to choose, there is an indicator called the Glycaemic Index (GI). This index tells you whether the food in question will rapidly raise blood sugar levels:
- A low GI corresponds to a value of less than 55,
- between 55 and 70 is a moderate GI
- and above 70, it is high.
Why opt for a low GI diet?
Choosing this type of diet means opting for a balanced diet, without any restrictions. Proteins, fats and slow-digesting carbohydrates are retained. More than a diet, it's a philosophy of life! The carbohydrates consumed have a low GI, so glucose is absorbed slowly into the bloodstream. Glucose is rapidly used by the metabolism and not stored in fatty tissue. If you consume less carbohydrate, your body will release it into fat cells for fuel consumption, which will encourage weight loss.
As we said earlier, sugar has an addictive effect on the body: you always want more! This phenomenon is caused by the rollercoaster ride of blood sugar levels:
- when it's high, you feel great
- but when it's low, you're tired and in a bad mood...
and there you go again!
So you need to break this vicious circle and, above all, stick with it, because it takes 3 to 4 weeks to wean yourself off sugar.
So who's going to do it? Who's going to take the plunge?