Happy Monday 👋 

Every week, I go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you.

On today’s menu I’ve got: Sugar

Enjoy!

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Starter 🥗 

The Sweet Truth

It gives you a quick boost of energy—until it doesn’t. The crash comes fast, leaving you tired, hungry, and craving for more.

Sounds like a drug, right?

It is! 🍬 

But here is the thing: Sugar is everywhere.

Hidden in your favorite meals, your “healthy” snacks, and even in your go-to savory sauce, sugar isn’t just a treat; it’s a deceptive trap that subtly impacts your energy, mood, and long term health. 👀 

We all know it’s bad for us, yet somehow it’s still so hard to avoid it… 

Why is sugar so addictive? And what exactly is it doing to our bodies?

Let me reveal the sweet (and not-so-sweet) truth.

Main 🥙 

A Sweet Danger

Sugar is a carbohydrate that gets broken down by digestive enzymes (amylase) to fuel the body and brain.

After passing through the digestive tract, sugar enters the bloodstream, where it is absorbed as glucose. As your blood sugar level rises, your pancreas releases insulin.

Insulin helps the body store glucose in muscle tissues, the liver, and fat tissues.

Additionally, sugar can be found in two forms: natural and added.

As the name suggests, natural sugars are found naturally in food (e.g., fructose in fruit and lactose in milk). These foods are rich in antioxidants, fiber, minerals, and vitamins, all of which are beneficial for overall health. 💗 

Added sugars, such as brown sugar, cane sugar, and high-fructose corn syrup, are combined with other ingredients and are seen as "empty calories".

Nevertheless, consuming too much sugar (especially added sugar) can…

• increase the risk of diseases (obesity, heart disease, and diabetes) 📈 

• decrease cognitive performance 🧠 

• make you gain weight

• raise stress levels (in the long term)

• cause tooth decay 🦷 

• increase blood sugar crashes 💥 

• make your skin age faster and be linked to acne

👨‍🍳 Tip: Don't forget fiber! 

Consider pairing your "sugary" foods with soluble fiber. Fiber's delayed digestion reduces blood sugar spikes and levels.

Dessert 🍰 

Hidden Sugar

Sugar sneaks into unexpected places, from everyday foods to seemingly “healthy” options.

Therefore, I've listed some foods and drinks that are surprisingly high in sugar:

• 🥛 alternative milk products and yogurts

• 🍅 tomato sauces

• 🥣 dressings, sauces, and marinades

• 🍫 granola, protein, and fruit bars

• ☕️ coffee drinks

• 🍎 fruits, juices, and dried fruits

• 🍞 bread and crackers

• 🍸️ alcoholic drinks

• 🥜 nut and seed butters

My tip: Start checking the labels of the products you buy.

The YUKA app has helped me a lot with evaluating the quality of the foods I buy. It has become a game for me, making grocery shopping more enjoyable (and just way longer lol). 😉