Germans consume an average of 35 kilograms of sugar each year, although only about 16 percent of this is purchased as household sugar. The remaining sugar is contained in other foods and beverages such as sweets, convenience products, bread, ham and juices. These are often products that are not even suspected to contain sugar. Excessive consumption of sugar hides health risks. Yet it is not so difficult to live healthier with less sugar.
Why we live better with less sugar
Sugar has many disadvantages for health. It causes tooth decay and is one of the main triggers for various civilization diseases such as obesity and diabetes. Sugar is converted to fat much faster in the body compared to starch. This is the reason that it makes you fat. Sugar also provides so-called “empty” calories, as it contains no minerals or vitamins worth mentioning. Sugar in moderation is not necessarily harmful, because the brain needs it in the form of glucose to work effectively. However, it is important not to exceed the recommended consumption of 50 grams of sugar per day.
Analyze your sources of sugar
In order to reach the recommended dose of sugar, it is important to banish the fatteners from the kitchen. On average, actual consumption is twice the recommended amount. The reason for this is often the hidden sources of sugar found in various foods, such as fruit, cornflakes and ketchup. These must be analyzed and avoided. It is advisable not to stockpile sweets, as the temptation to reach for them again and again is then too great. Sweets should be purchased only deliberately and in the small amount intended for immediate consumption.
Avoid sugary drinks
Sugary drinks such as cola, lemonade and juices should be avoided at all costs, because in the body this continuously produces insulin, so that the blood sugar level skyrockets. This leads to the fact that the organism is constantly poled on a fat storage. In addition, the sugary drinks promote the development of various diseases in addition to obesity. Water is the ideal drink because it quenches thirst and has no calories. Those who find it too bland should add mint and lemon juice.
Snacking only on special occasions
Many people use chocolate, cakes or cookies to fight stress, the afternoon slump or a bad mood. But sweets only help for a brief moment. The body then falls back into a slump and demands a supply of the sweets. Trail mix and nuts are much better energy suppliers. Sweets should only be snacked on special occasions and should not become a habit. Those who find it too difficult to give up chocolate entirely should switch to dark chocolate. It is healthier and contains much less sugar compared to milk chocolate.
Reduce the amount of sugar you use in baking and cooking
When baking and cooking, effectively reduce the amount of sugar when preparing cakes, desserts and dishes yourself. This provides the opportunity to determine the ingredients and thus cook and bake healthier. Ready-made products such as cakes from the supermarket, fruit yogurts, rice pudding and other industrially produced dishes usually provide no nutrients, but instead often contain a lot of sugar and harmful additives. There are natural sugar alternatives available in stores that are suitable for baking. Instead of industrial sugar, for example, honey, agave syrup or rice syrup can be used. In addition, sweeteners are available that are similar to sugar in structure, for example, erythritol, coconut blossom sugar, xylitol or stevia-based sprinkle sweeteners.
Find alternatives for sugar – stevia, agave syrup and co.
There are good alternatives to sugar, for example, the calorie-free stevia, agave syrup, manuka honey, which are sweeteners that do not have the side effects of sugar and are partly calorie-free. When enjoyed in moderation, they even offer health benefits. The (fruit) sugar is also joined by minerals, vitamins and antioxidants. Stevia, for example, has hardly any calories, is not harmful to teeth, does not affect insulin levels and has a sweetening power 300 times greater than that of sugar.But beware: the natural alternatives should also be enjoyed in moderation, as they are unhealthy if consumed in excess.
| Special tip for a sugar-free life: Here you will find more helpful tips for a life without sugar from Thomas Angermann (certified nutrition coach). |
Natural (and healthier) sources of sugar.
Natural and healthier sugar sources are characterized by the fact that they provide the body with lasting energy, do not promote tooth decay, have little effect on blood sugar levels, generally offer health benefits and are therefore ideal for sweetening. Galactose, ribose and isomaltulose, for example, meet this requirement. These are various sugars that occur naturally. They promote the performance of the brain and therefore represent an optimal source of energy before a strong physical or mental effort.
Conclusion: the effort is worth it – more energy through less sugar.
The excessive consumption of sugar plays a decisive role in the development of various civilization diseases, in addition to tooth decay and a too high blood sugar level. The conventional sugars also provide the body with energy quickly, but only for a short time. Therefore, healthier alternatives should be chosen. They represent an ideal source of energy, so that with less sugar more energy is available. This is because natural sugar alternatives have greater sweetening power, so less is needed to sweeten compared to table sugar.
