Sugar sweetens life, but is also considered an extremely unhealthy food, which is associated with the development of various diseases. However, the body does not function entirely without sugar: the brain needs glucose to fuel it, and moderate consumption of sugar is also good for the soul.
Here’s what you should know about sugar
The term “sugar” is mostly used for white, refined household sugar. But there are other varieties such as raw cane sugar or whole cane sugar. The term “sugar” is mostly used for the white, refined household sugar. It consists mainly of sucrose, tastes very sweet and is sold in the form of white crystals. But not all sugar is the same – there are also different types, such as raw cane sugar or whole cane sugar. They differ in terms of their ingredients and their color. In addition, sugar is sold in various forms: From rock candy to powdered sugar, dextrose and sugar cubes to sugar loaf, there are many common commercial forms for sugar. Sugar with additives, such as vanilla sugar or preserving sugar for boiling down jam, is also available as standard.
| Nutritional information | Amount per 100 gram |
| Calories 387 | Fat content 0 g |
| Cholesterol 0 mg | Sodium 1 mg |
| Potassium 2 mg | Carbohydrates 100 g |
| Dietary fiber 0 g | Protein 0 g |
While sugar in the tropics is obtained mainly from sugar cane, in Central Europe the sugar beet is the most important source of sugar. The world’s most important country in sugar production is by far Brazil. However, about half of the sugar produced there is processed into fuel. In Europe, the most important sugar producers are France, Germany and Poland. Industrial production of sugar began as early as 1800. The first sugar discovery dates back to around 8,000 B.C. For a long time, sugar was considered a special luxury item and was only available to the richer classes of the population. Today, the demand for sugar is enormous: around 270 million tons of sugar beet and around 1.7 billion tons of sugar cane are processed into sugar every year. After harvesting, the sugar beets are processed into shreds. The addition of hot water produces what is known as raw juice, from which water is removed until a brown thick juice is formed. This is further thickened in a vacuum. By adding so-called seed crystals, the formation of the sugar crystals begins. These are separated from the remaining syrup, the molasses, in centrifuges. To produce refined sugar, which is particularly pure and white, the sugar is dissolved in water one more time and then crystallized again. But why does sugar taste so good? People are born with a craving for sugar. Even mother’s milk is sweet, which means that the body becomes fixated on the sweet taste at an early age. In addition, eating sugar triggers the brain‘s reward system. This makes us feel good after eating sugar. In addition, sugar usually provides quick relief from fatigue and exhaustion.
Importance for health
Sugar has a very bad reputation for health. It is said to cause tooth decay and to be one of the main triggers for diseases of civilization such as obesity and diabetes. Sugar is also often blamed for hyperactivity in children. In addition, the term “sugar addiction” is becoming a serious problem for many people. Sugar is also known to provide so-called “empty” calories. It contains no minerals worth mentioning and no vitamins at all. However, in the context of a healthy diet, sugar in moderation is not necessarily harmful. In fact, the human brain needs sugar in the form of glucose to function. As a guideline for adults, the WHO recommends reducing sugar consumption to about 50 grams per day. This corresponds to about ten percent of daily calories. In Germany, actual consumption is twice this amount on average. Hidden sources of sugar should also be taken into account. Not only fruit, but also cornflakes and even ketchup contain sugar that can only be discovered by looking at the label. Even the sugar cube in coffee is often forgotten in the balance.
| Special tip for a sugar-free life: Germans consume an average of 35 kilograms of sugar each year, but 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. Consuming too much sugar hides health risks. Find out more here: Live healthier with less sugar |
Ingredients and nutritional values
In terms of minerals, in addition to 0.0076g of salt, there are 0.6mg of calcium, 0.3mg of iron, and 0.2mg of magnesium in 100g of white table sugar.
Intolerances and allergies
Sugar is generally well tolerated. There is no general “sugar allergy” from a scientific point of view. However, if irritable bowel syndrome is present, sugar can lead to various problems. These problems include flatulence, diarrhea or constipation, and abdominal cramps, which occur more frequently after eating sugary foods. In addition, people can develop an intolerance to individual sugar groups such as fructose or lactose. In this context, it is often referred to as a “pseudoallergy“.
Shopping and kitchen tips
Conventional household sugar is readily available. Supermarkets and discount stores carry it at low and relatively constant prices. Usually, sugar is packaged in paper and available at one kilo at a time. Raw cane sugar and whole cane sugar are also available in organic markets and well-stocked supermarkets. These are made from sugar cane instead of sugar beet and, unlike sugar, have at least a low nutrient content. Sugar should be stored in a cool and dry place, otherwise it can form lumps. However, these are only a nuisance for aesthetic reasons and can usually be turned back into small crystals by simply crushing them. Sugar keeps best if it is decanted into an airtight tin after purchase. In this way, it can even be stored for several years. Moist sugar, on the other hand, can develop an unpleasant odor and is even prone to mold growth or fermentation.
Preparation tips
All sorts of delicious sweet creations can be conjured up from sugar, which flatter the soul and may be enjoyed now and then with a clear conscience. Sugar not only tastes sweet, but can even make the taste of other ingredients appear more intense. Whether puddings, cakes and pies or desserts – sugar can be used to conjure up all sorts of things. In addition, sugar is often the icing on homemade sweet creations: The decorative icing, the crunchy caramel crust or even the powdered sugar on the cake – sugar definitely sweetens life. Sugar is also well suited for preservation purposes. Preserved fruit or homemade jams keep much longer than fresh fruit. Health-conscious people can also turn to various sugar alternatives. Many of these, such as honey or stevia, are lower in calories than conventional sugar.
