Nowadays, everyone probably has at least one person in the family who has cardiovascular disease, cancer, type 2 diabetes or another degenerative disease is affected. Also cravings, Obesity and digestive problems are common complaints.

The bad thing about it: Many people are not aware of the enormous influence that nutrition has on our health. lots of refined sugar In this article you will learn what this has to do with it and how you can avoid unhealthy sources of sugar in order to have a positive impact on your health.

Let’s start with some facts about refined sugar.

What exactly is refined sugar?

In order to differentiate which types of sugar are being discussed in this article, it is important to know which forms are refined – and therefore unhealthy – types of sugar. refined sugar one speaks when it comes to isolated sugar which has been extracted from whole foods and does not occur “alone” in nature.

Isolated sugar occurs in the form of monosaccharides and disaccharides glucose, fructose or sucrose However, refined sugar is not always clearly labelled in the ingredient lists for consumers. To help you spot nasty sugar traps in the future, you can use this list as a guide:

Terms for added refined sugar in ingredient lists:

Glucose, glucose syrup, grape sugar or dextrose – fructose, fruit sugar, high-fructose corn syrup (HFCS) or corn syrup – sucrose, white and brown household sugar, granulated sugar – lactose, galactose, trehalose, maltose or malt sugar – invert sugar – cane sugar – honey – fruit juice concentrate – various syrups, such as molasses

Sugar, who in his natural form in unprocessed foods occurs, is no refined sugar and therefore generally harmless to health. A rule of thumb: the less processed a sweetener is, the healthier it is for your body. More on that later.

Which foods contain a lot of refined sugar?

Sweet temptations lurk around every corner - whether at the bakery, in the supermarket or in the tempting candy drawer in the office. Especially in stressful situations, the temptation to satisfy the emerging (craving) with a quick sweet snack is great. Who hasn't experienced this?

Foods with surprisingly high sugar content include:

• Sugary drinks (such as soft drinks and many juices – it is best to check the ingredients list to see if additional sugar has been added)
• Ready-made products (sweets such as fruit gums, chocolate, but also hearty fast food such as burgers, pickled foods such as canned fruit, gherkins, herring and coleslaw)
• Bread and pastries (from large corporations in the supermarket, prefer wholemeal bread and rolls from your trusted baker or bake them yourself)
• Packaged sausages (yes, really!)
• Cornflakes, conventional muesli and muesli bars
• Sauces, dips and dressings (such as ketchup, mayo & co.)
• Sweet spreads (such as jam and chocolate creams)
• Some dietary supplements

Tip:

Next time you go shopping, take a look at the ingredient listwhere the sugar culprits are hidden in your shopping cart.You will surely be surprised where food companies are doing a lot mix in unnecessary sugar.

If you only eat these sugary foods rarely and in moderation, it is not a big deal and cannot always be avoided in every situation.

According to the German Nutrition Society (DGE), a maximum of 50 g of these free sugars per day However, this is not to be understood as a recommendation, but as an absolute upper limitto avoid negative health effects [Source 1].

However, if constant sugary drinks and snacks become part of your daily routine and establish themselves as a bad habit, this can have far-reaching consequences. In the following two sections, we will look at the specific problems that can arise from excessive and, above all, regular consumption of refined sugar.

How does refined sugar work in the body?

Isolated glucose, fructose and sucrose are short-chain carbohydrates whose sugar molecules disassembled by the body in an instant This means that they can reach quickly into the blood, whereupon the pancreas insulin to transport glucose from the bloodstream into the cells and use it as an energy source.

This supply of rapidly digestible sugars causes a roller coaster ride of blood sugar levels. If your blood sugar levels are on the decline again after the rise, the next food cravings and the longing for sweets & co. pre-programmed.

The blood lipid levels (triglycerides) can be negatively affected by high sugar consumption and cause further harm. For example, fructose only indirectly used to generate energy and the body stores these quickly in form of fat a.

Therefore, scientific studies have shown that excessive consumption of isolated fructose with the emergence of a non-alcoholic fatty liver disease [Source 2]. You can find out more about the possible dangers of too much sugar below.

What are the consequences of too much sugar?

Even as children we learn: “Don’t eat so much sugar!”, “Sugar makes you fat and causes tooth decay!” Of course, every proverb has a wise core, but it always depends on the frequency and extent sugar consumption. Let's look at the effects that consuming too much sugar can have.

Brief summary of possible consequences of too much sugar:

• Can weight gain (especially storage of abdominal fat) and even obesity. Insulin resistance often also occurs here [Source 3, Source 4].
• Obesity and insulin resistance result in an increased risk of degenerative diseases such as cardiovascular diseases, type 2 diabetes and Cancer [Source 5, Source 6, Source 7, Source 8, Source 9, Source 10, Source 11, Source 12].
• Potentially undesirable effects on the skin, such as accelerated skin aging (wrinkles) or increased androgen secretion (steroid hormone) and oil overproduction of the sebaceous glands, which leads to the development of acne [Source 13, Source 14].
• An unfavorable intestinal environment is promoted because sugar feeds the “bad intestinal bacteria” (Candida albicans), causing them to spread and thus digestive problems can trigger [Source 15].
• Accelerated cell aging, which reduces the functionality of the body's cells [Source 16, Source 17, Source 18].
• Can be caused by inadequate dental hygiene caries cause [Source 19].
• By promoting blood sugar fluctuations, neurotransmitter dysregulation and inflammation, Gemütlsage and the mental health worsen and the development of a depression [Source 20, Source 21].
• Sugar is a energy vampire, you will receive immediately after consumption of refined sugar energy boost, but this is only from short duration and your energy level lands then in the basement [Source 22]

Why sweeteners like sucralose are not a good substitute for simple sugars:

While avoiding simple sugars can undoubtedly bring health benefits, many people artificial sweeteners in the belief that they are a safer and healthier alternative. Sucralose is one such sweetener that is often used as a sugar substitute. But here too, there are Reasons for caution:

Potential Conversion to 1,6-dichlorofructose: Up to 15% of the ingested sucralose can be converted to 1,6-dichlorofructose in the body.

In people with fructose intolerance This substance can lead to severe side effects such as bloating, diarrhea, vomiting and even circulatory collapse. It is therefore important that people with fructose intolerance limit their sucralose consumption.

Influence on the microbiome: There are studies that indicate that sucralose and other artificial sweeteners the changing the intestinal microbiome can.

A healthy intestinal flora plays a crucial role in our overall health, and every disruption of this balance can have negative effects.

False sense of security: The consumption of calorie-free or low-calorie sweeteners can lead people to eat or drink more because they believe that they "save calories".

This can ultimately to a weight gain lead.

Possible insulin reaction: Some research suggests that despite their calorie-free nature, some artificial sweeteners affect insulin levels which could become a problem with regular consumption.

Influence on taste: Artificial sweeteners are often much sweeter than natural sugar. This can affect the sense of taste and cause natural, less sweet foods less appealing appear.

Unwanted side effects: Some people report side effects such as headaches, allergies or skin rashes after consuming artificial sweeteners, although the exact causes and connections have not yet been fully clarified.

In summary, while artificial sweeteners can be useful in certain situations, they are not without concerns and risks. Conscious consumption and understanding the potential side effects are crucial to making informed decisions for one's health.

Surely you have no desire to gain a few extra pounds, premature wrinkles and you can also safely do without all these other side effects of too much sugar, right?

Although we are now aware of the possible negative consequences, it is still sometimes so difficult to escape hamster wheel of sugar addiction and make healthier choices for ourselves. No wonder, because sugar affects our brain like a drug and we are more likely to overeat [Source 23].

For this reason, there are now a few inspirationswith which you Avoid sugar easily, but you can still enjoy sweets without feeling guilty and without harming your health. Let's go.

7 simple tips on how to avoid or reduce your sugar consumption

• Use alternative sweeteners

As previously described, you don't have to give up sweet dishes even if you give up sugar. Fortunately, there are numerous tasty ways to sweeten your food and drinks in a healthy way.

Naturally sweet foods that still contain a large or even complete amount of valuable fiber, micronutrients and water and thus have a high nutrient density are suitable for this. This applies, for example, to dates and other things Dried fruit, date sweetener, date syrup, yacon syrup, maple syrup, sugar beet syrup, rice syrup and of course fresh fruits.

Agave syrup, on the other hand, contains an extremely high proportion of fructose, which is why it is less suitable for a healthy diet [Source 24]. You should also use sparingly, because they contain an increased amount of naturally occurring sugar.

There are also other alternative sweeteners in powdered form that you can use in moderation. The sweeteners mentioned below do not affect blood sugar levels, unlike sugar. These include calorie-free erythritol and Stevia and the tooth-friendly xylitol (birch sugar).

But be careful: too much stevia tastes bitter and too much xylitol has a laxative effect. In addition, xylitol should be kept out of the reach of small children and pets!

• Find alternative dishes and snacks

Healthy Snack Recipes There are now plenty of healthier product innovations for sugar-free snacking. On Pinterest alone, there are thousands of healthy recipe suggestions for all kinds of diet criteria to satisfy your sweet tooth. You will also find great ideas for a healthier breakfast.

But it's also worth thinking outside the box and trying out completely new snacks and dishes.Does it have to be a greasy croissant with jam or would you prefer a nutrient-rich smoothie bowl? Do you absolutely need fruit gum and chocolate or would dried fruit with nuts or a delicious cocoa be enough? The possibilities are endless, so let your imagination run wild (or look for specific recipe inspiration).

• Drink enough water

Often hunger or the desire for sweets is simply confused with thirst. So pay attention to this daily at least 1.5 liters of water or calorie-free drinks, such as drinking unsweetened tea, to prevent perceived hunger. On hot or physically active days, your water needs increase in proportion to your sweat loss [Source 25].

The next time you have a craving, try drinking a large glass of water and then feel your stomach: Do you really need something sweet right now or has your craving been satisfied?

• Check your energy balance and make a conscious decision

If you are overcome by a craving for something sweet, stop for a moment and consider whether you might be suffering from hypoglycemia. Have you perhaps too little food and your body needs a supply of energy to remain efficient? Then think about what your healthiest and most filling option is at that moment.

When making your selection, pay attention to both the nutrient and energy content of your next meal. A lack of micronutrients can also trigger feelings of hunger.

• Distract yourself

However, if you find that you have already eaten enough nutrient-rich meals and only the power of habit If you are overcome by this, look for a good distraction. Often the craving for sugar is accompanied by a very other need such as emotional closeness, security or balance.

Is it perhaps a phone call with a good friend you haven't been in touch with in a while? Does it help to go for a walk around the block or do a brisk workout?

Just try out what might help you in this "I absolutely need something sweet right now" situation so that you don't give in to the sugar craving. Sometimes it doesn't take much and you gradually decouple the desire for sweets from established rituals (for example, snacking on popcorn at the cinema) that are not subject to any physical need for food.

• Slowly approach

In order to gradually give up traditional household sugar, it has proven to be useful to gradually reduce sugar consumption. For example, it could look like this:

• Replace sugary drinks with healthier alternatives (homemade lemonade or iced tea, infused water, homemade juice spritzers with direct juices, etc.).
• Reduced sugar addition in coffee and tea up to the complete elimination of sugar in these hot drinks.
• If processed foods are consumed, try products with reduced sugar (for example, buy reduced-sugar cereals or jam, or alternatively make your own healthy muesli or jam).

• Do as much as possible yourself

The advantage of making your own food is obvious: you have 100 percent control over which ingredients your meal contains. Therefore, you are able to avoid the critical ingredients, such as sweeteners, salt and fat, to regulate yourself or cleverly swap them out. Perfect for reducing sugar and other ingredients in your diet. And it doesn't always have to be complicated!

To create simple, delicious and healthy recipe ideas to find, have a look at our recipe section best:RECIPES and try out what you particularly like. You will also find some cool inspiration for using our nutrient-rich products for more vitality and life energy.

It's best to browse here when you have a quiet moment and pick out a few healthy recipes, rather than quickly looking for an energy-rich food source when you're craving something. That way, you can get all the ingredients you need in a relaxed manner the next time you go shopping and be better prepared for the future.

Your Taste buds adapt at regular intervals sweet and salty intensities of your dishes that you consume over a longer period of time.

If you used to like eating very salty food and you gradually reduce the salt content of your food, you will hardly be able to taste the difference and you will be happy with less salt. The same applies to sugar.

Very important: Take your time when weaning yourself off sugarIt doesn't help anyone if you try to overhaul your entire diet and make it sugar-free in one hasty move, only to find after a short time that it's too much for you and you give up everything.

However, if you belong to the all-or-nothing faction, try giving up sugar for to last at least 21 days, so that your taste buds can adapt sustainably. Ultimately, it's a question of personality as to which strategy for reducing sugar will help you achieve your goal - you probably know yourself best. No matter what you decide, slip-ups aren't the end of the world and things will work out better next time. Good luck!

In this blog post, you learned that sugar is hidden in all kinds of processed foods and consuming too much sugar can lead to various undesirable consequences.

First and foremost, an unhealthy body weight and, associated with this, the increased risk of various diseases.

Therefore, if possible, you should prefer natural sugary foods to satisfy your sweet tooth. Under the heading best:RECIPES We have created a platform for you where you can find lots of tasty inspiration for your sugar-free or sugar-reduced everyday life. Take a look now.

Sources

Source 1: https://www.dge.de/fileadmin/public/doc/ws/stellungnahme/Konsensuspapier_Zucker_DAG_DDG_DGE_2018.pdf

Source 2: https://pubmed.ncbi.nlm.nih.gov/29408694/

Source 3: https://pubmed.ncbi.nlm.nih.gov/23966427/

Source 4: https://pubmed.ncbi.nlm.nih.gov/23612318/

Source 5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3773450/

Source 6: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595327/

Source 7: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3494407/

Source 8: https://pubmed.ncbi.nlm.nih.gov/21765006/

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Source 10: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3584048/

Source 11: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856550/

Source 12: https://pubmed.ncbi.nlm.nih.gov/22291727/

Source 13: https://pubmed.ncbi.nlm.nih.gov/17921406/

Source 14: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/

Source 15: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353459/

Source 16: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761710/

Source 17: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326908/

Source 18: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4229419/

Source 19: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717883/

Source 20: https://pubmed.ncbi.nlm.nih.gov/19880930/

Source 21: https://pubmed.ncbi.nlm.nih.gov/19880930/

Source 22: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4551584/

Source 23: https://pubmed.ncbi.nlm.nih.gov/29772560/

Source 24: https://pubmed.ncbi.nlm.nih.gov/28878197/

Source 25: https://www.dge.de/fileadmin/public/doc/fs/3dlmp/200714-DGE-Arbeitsblaetter-03-formular-getraenke.pdf