A new book and a revealing interview with its author are prompting a fresh look at sugar’s role in modern diets and health concerns. Nutritionist Dr. Isabelle Huot details her personal journey – shaped by family history with diabetes and her own health challenges – too a low-glycemic lifestyle in her new work, Stop the Sugar. The book and accompanying conversation explore not only the science behind sugar’s impact but also practical strategies for reducing intake, even amidst rising grocery costs, and offer a recipe for a quinoa and chickpea salad.
Q. Your book delves into the personal reasons behind your concern about sugar consumption. Could you share those with us?
A. My paternal grandfather lived with diabetes and ultimately died from complications of the disease. My father also had diabetes, though it was less well-controlled, and he enjoyed a diet rich in sweets and pastries. He, too, experienced health complications later in life.
Personally, I have polycystic ovary syndrome (PCOS); I had an ovary and three-quarters of another removed. PCOS is a leading cause of infertility in women and is often associated with hormonal imbalances, weight gain around the abdomen, prediabetes, and even type 2 diabetes. I experienced elevated blood sugar levels even while maintaining what I considered a healthy diet. The onset of menopause further contributed to this issue.
Each of these experiences prompted me to re-evaluate my eating habits. For example, I used to crave something sweet after every meal. Over time, I transitioned from tapioca to fruit, then to yogurt with fruit, and eventually to plain yogurt, until I no longer consistently finished meals with a dessert. Today, that craving is gone. I’ve improved my health through a low-glycemic index diet – a scale that measures how foods impact blood sugar levels.
Q. As a doctor of nutrition, would you say you practice what you preach?
A. Absolutely! I’ve always maintained that the best diet for someone with diabetes is one that eliminates added sugars. It closely resembles the Mediterranean diet, emphasizing olive oil, fewer processed foods, more vegetables, more fiber, and more plant-based proteins. This is essentially what I present in my book.
Q. Over the decades, we’ve seen fat, butter, and eggs all demonized, only to later find out those concerns were sometimes exaggerated. Could the fear surrounding sugar be a similar trend?
A. That’s an excellent question! When I was earning my bachelor’s degree, the focus was entirely on reducing fat intake. This led to a surge of “low-fat” products on the market, many of which were loaded with sugar and sodium. We now recognize that this was a misguided approach.
With sugar, the connection is so clear. There’s never been a debate. You can’t argue with the link between sugar and dental cavities, weight gain, cardiovascular disease, and non-alcoholic fatty liver disease, which affects 22% of Canadians.
The ketogenic diet is a fad. The carnivore diet is a fad. However, reducing sugar intake and avoiding significant spikes and drops in blood glucose is a reliable strategy. The scientific literature is clear.
Q. Why is it so difficult for people to give up sugar?
A. Sugar can create an addictive effect, similar to a drug. While it’s not a drug pharmacologically, it triggers addictive pathways. Consuming sugar elevates dopamine levels in the bloodstream, creating a desire for more. When something impacts pleasure and motivation, we’re inclined to repeat the behavior.
Q. What’s your most effective advice for reducing sugar consumption?
A. First, get back to basics! Reduce your intake of processed foods and focus on whole, unprocessed ingredients.
Prioritize increasing your vegetable intake. Consuming at least three servings of vegetables daily provides significant health benefits.
Q. You’re a nutrition expert who clearly puts her knowledge into practice.
A. Yes, that’s right! I’ve always said that a sugar-free diet is the best diet for someone with diabetes. It’s similar to the Mediterranean diet, with olive oil, fewer processed foods, more vegetables, more fiber, and more plant-based proteins. That’s essentially what I present in my book.
Q. How can people eat healthily despite rising grocery costs?
A. My book features many legumes, which are inexpensive and have a positive impact on blood sugar. I also offer affordable alternatives, such as using eggs instead of smoked salmon in a sandwich. I include simple recipes, like chicken with mustard sauce, that require only five ingredients – oil, leeks, plain yogurt, and mustard – avoiding expensive extras.
About the Book
- Stop the Sugar
- Isabelle Huot
- Les Éditions de l’Homme
- 240 pages
- $34.95
Quinoa and Chickpea Salad Recipe
(Serves 2)
INGREDIENTS
- 1/2 cup (125 ml) red and white quinoa (or white)
- 1 grated carrot
- 1 chopped green onion
- 6 tablespoons (90 ml) canned chickpeas, rinsed and drained
- 2 tablespoons slivered almonds
- 2 tablespoons dried cranberries
- Chopped cilantro
Sauce
- 2 teaspoons tahini (sesame seed paste)
- 2 tablespoons water
- 1/2 lemon, juiced
- Pinch of curry powder
- Salt and pepper
INSTRUCTIONS
- In a small bowl, combine all sauce ingredients. Set aside.
- In a saucepan, cook the quinoa in three times its volume of water. Bring to a boil, then reduce heat and simmer for about 15 minutes, until the quinoa has absorbed the water. Set aside and let cool.
- In a bowl, combine the cooled quinoa, carrot, green onion, chickpeas, almonds, cranberries, and cilantro.
- Pour the sauce over the salad and mix well.
What are your tips for reducing sugar intake? Share your experiences in the comments section below.
Note: Portions of this interview have been edited and reordered for clarity, conciseness, and language.
