les sucres et leurs appellations

Les sucres, ne vous laissez plus avoir par les appellations cachées !

Lorsqu’on parle de sucre d’un point de vue chimique cela comprend tous les composés classés comme des sucres mais qui n’ont pas forcément un pouvoir sucrant important.

Par exemple, le lactose présent dans le lait ne donne pas un goût sucré, pourtant c’est bien un sucre.

Temps de lecture : 4 minutes

 

2 molécules bien connues qui composent de nombreux sucres utilisés en cuisine sont le glucose et le fructose.

Le fructose a un pouvoir sucrant plus élevé que le glucose, donc à dose égale une préparation avec du fructose aura un goût plus sucré qu’avec du glucose. Le sucre blanc que l’on met dans le café s’appelle du saccharose ; il est composé à part égale de glucose et fructose, c’est le sucre qui présente le pouvoir sucrant de référence c’est-à-dire 100.

Le sucre peut revêtir bien d’autres noms dans les produits de consommation courante grâce à la magie de l’industrie agroalimentaire. C’est ainsi que l’on trouve sur les étiquettes des produits les nominations suivantes (liste non exhaustive):

  • sirop de glucose-fructose
  • sirop de glucose
  • sucre inverti (mélange de sirop de glucose et de sirop de fructose à part égale)
  • dextrose
  • amidon
  • golden syrup
  • mélasse

 

Après cette petite intro axée chimie parlons des sucres que l’on peut retrouver en cuisine.

Il faut savoir qu’il existe 2 sortes de sucre blanc :

  • Le sucre de canne (à l’origine de la Cassonade et du sucre blanc)
  • Le sucre de betterave (à l’origine de la Vergeoise et du sucre blanc)

Le sucre de canne après extraction donne la Cassonade aussi appelée sucre roux (qui est beaucoup plus pauvre d’un point de vue nutritionnel que du sucre complet malgré sa couleur brune similaire) puis il est raffiné pour donner du sucre blanc de table. Le sucre de betterave est directement blanc après extraction il ne subit donc pas de raffinage, par contre il peut être chauffé pour donner un sucre appelé Vergeoise d’une couleur brune aux notes caramélisées (sa couleur brune n’en fait pas pour autant un sucre complet, au contraire ce sucre est très pauvre en vitamines et minéraux).

Alerte Meersens :

Si le sucre roux que vous achetez provient de sucre de betterave, c’est que ce n’est pas de la cassonade mais du sucre blanc coloré avec du caramel afin de lui donner sa couleur !

Après avoir parlé du sucre blanc et roux qui sont des références en cuisine (pouvoir sucrant de 100 et indice glycémique de 70) investiguons plus en détail sur les autres possibilités qui s’offrent à tous pour sucrer les desserts et boissons.

Le miel : il est composé de sucres invertis (glucose, fructose mais aussi d’autres sucres) et contient aussi des minéraux et vitamines. Il est riche en fructose surtout quand il est très liquide et a donc un pouvoir sucrant plus élevé que le sucre blanc (environ 1,3 fois plus). Il est donc intéressant pour remplacer une partie du sucre blanc ou pour sucrer les boissons. Il est cependant à consommer avec modération car cela reste un sucre rapide avec un indice glycémique plutôt élevé.

Le sirop d’érable : il provient de la sève de l’érable à sucre, il est riche en saccharose et a un goût prononcé. Il a une teneur faible en fructose mais un indice glycémique élevé.

Le sucre de bouleau : ce sirop est aussi connu sous le nom de xylitol. Cet édulcorant (ce n’est pas un sucre d’après la définition chimique du terme) provenant de l’écorce du bouleau est faible en calorie, a un indice glycémique bas et a un fort pouvoir sucrant. Il peut donc être consommé par les diabétiques et les personnes souhaitant réduire leur apport calorique. Il reste à consommer avec modération car il a des effets laxatifs.

Le sirop d’agave : sirop star des réseaux sociaux et des industriels, il provient de l’agave bleue, une plante utilisée pour faire la tequila au Mexique. Il a un fort pouvoir sucrant comme le miel ce qui permet d’en mettre moins que le sucre blanc et ainsi réduire les calories ingérées. Concernant son indice glycémique cela fait débat. En effet, ce produit est mis en avant pour son faible indice glycémique cependant celui-ci peut être très variable suivant la qualité du sirop. Donc à ne pas favoriser si c’est uniquement pour une question d’indice glycémique bas. De plus, il est très riche en fructose.

Le sucre de (fleur de) coco : il a un goût prononcé et s’adapte très bien pour tout type de recette. Il a un pouvoir sucrant plus fort que le sucre blanc et un indice glycémique faible (environ 35). Il contient aussi des minéraux et des vitamines ainsi que de l’inuline (un prébiotique parfait pour stimuler la croissance des « bonnes » bactéries de la flore intestinale).

Le sucre complet : Le sucre complet présente une couleur brune mais contrairement au sucre roux ou cassonade il n’est pas raffiné. Il en existe sous plusieurs noms avec des propriétés différentes. Le sucre complet de canne, le Rapadura issu du jus de la canne à sucre déshydratée ou le Muscovado qui a une forte teneur en mélasse. Ces sucres peu transformés possèdent donc encore des minéraux et vitamines. Leur indice glycémique reste cependant plutôt élevé contrairement au sucre de (fleur de) coco.

La stévia : voilà un exemple typique d’aliment qui n’est pas un sucre mais qui a un goût très sucré (100 à 300 plus que le glucose !). Il n’est pas calorique et remplacera donc à merveille le sucre blanc pour une quantité moindre. Cependant attention à bien le doser car il peut avoir un goût légèrement amer peu apprécié de certains.

Point santé Meersens :

Le fructose est un sucre que l’on retrouve naturellement dans les fruits ou le miel. Consommé de façon raisonnable il ne pose pas de problème pour la santé, il a même un indice glycémique bas. Cependant aujourd’hui de nombreux produits (plats préparés, gâteaux, sucreries, pâtisseries, quiches, tartes, sodas…) en contiennent. Or, le fructose n’est métabolisé que par le foie, c’est-à-dire qu’il va être transformé en d’autres composés dont de la graisse par celui-ci.

Une surconsommation de fructose est donc mise en cause dans le maladie NASH (stéatose hépatique non alcoolique) aussi appelée maladie du foie gras (dépôt d’une couche de graisse autour de cet organe).

Pour conclure il est possible de trouver des solutions alternatives au sucre blanc en favorisant des sucres complets, le miel ou encore le sirop d’érable. Cependant cela reste des sucres qu’il faut consommer avec modération. Pour réduire les calories consommées et l’indice glycémique, la stévia et le sucre de bouleau (xylitol) peuvent être utilisés. Pour le sirop d’agave limitez sa consommation comme les autres sucres car il n’a rien d’un produit miracle avec sa haute teneur en fructose et son indice glycémique variable selon la qualité du produit. Soyez conscient que la cassonade, le sucre roux et la vergeoise restent des sucres raffinés ne contenant qu’une quantité négligeable de minéraux et vitamines.

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