Generally, sugar has a bad reputation. But how harmful is sugar really? How much sugar can I eat on a daily basis? What effects can sugar have on my body and how do I avoid eating too much sugar?
The term "sugar" is used in different contexts. Firstly, there are the monosaccharides (simple sugars), disaccharides (double sugars) and polysaccharides (multiple sugars). Monosaccharides include glucose, galactose, fructose and tagatose. Disaccharides consist of two monosaccharides and include maltose (glucose and glucose), lactose (glucose and galactose), sucrose (glucose and fructose) and isomaltulose (glucose and fructose). Polysaccharides are essentially starch.
There are also natural sugars and added sugars. Natural sugars are found in fruits or milk for example, while added sugar is found in sweet baked goods or chocolate. The World Health Organization (WHO) speaks of "free sugar". This refers to all mono- and disaccharides that are added to food, be it from food manufacturers, cooks or consumers, as well as the natural sugar content of honey, syrup or fruit juices. Natural sugars, such as those found in fruits or milk, are not covered by this term, only classically added sugar.
Colloquially, “sugar” often means sucrose. Sucrose is table sugar.
Is all sugar the same?
No, not all sugars are the same. In fact, the body needs sugar. Sugar is a carbohydrate and provides the body with energy in a short amount of time. Our body needs enough energy to cover ordinary functions such as breathing or running. If we eat sugar, no matter in what form, in the mouth it is partly broken down into simple sugars such as glucose or fructose by enzymes in the saliva. These are then processed in the stomach and intestines. Glucose enters the blood through the intestinal wall and causes the blood sugar level to rise rapidly. This is how the energy is made available to the body.
However, natural sugar is sufficient for this energy supply. When we eat carbohydrates, such as pasta or potatoes, we consume natural sugars through the starch it contains. We also supply our body with plenty of sugar by eating fruit. Our body does not need additional sugar in the form of sweets, they just taste good.
How does sugar make you fat?
Today, the positive property, i.e. that sugar can quickly supply energy is rapidly being converted into a negative aspect. Because, if this energy is not used by the body, it stores it for a later time. The hormone insulin, which affects the blood sugar level, contributes to this. At best, it ensures that the sugar is absorbed by the cells and immediately used for energy. If less sugar is needed than was supplied, this excess energy is converted into fat so that it can be made available for a later time. As the process progresses, the blood sugar level drops, which causes cravings. Sugar is consumed again and once again fat is stored. This results in excess weight. This is how it works with simple carbohydrates such as sweets or white bread. Carbohydrates from whole foods such as whole grains are converted more slowly in the body. Thereby the hormone is released to a lesser extent and you are satiated for longer. Sugar in the form of wholesome carbohydrates is therefore good for the body, while many sweets can quickly lead to weight gain.
For a balanced diet, we recommend our "Weight Loss Shake”. This product contains numerous valuable nutrients and is perfect as a supplement and as a meal replacement. Moreover, it is adapted to the needs of the human body and is available in different versions for women as well as for men.
How much sugar can I consume without hesitation?
In general, through a balanced diet without any sweets our body already consumes enough sugar. Nevertheless, we do not have to do without everything. Reaching out for a piece of cake is no problem. It is always important to enjoy in moderation.
The WHO recommends a maximum intake of "free sugar" amounting to less than ten percent of the total energy intake. The total energy intake of an average adult is 2000 kcal per day. Women usually need around 1800 kcal per day and men 2400 kcal. Accordingly, the WHO recommends that women consume a maximum of 45g of sugar a day and men 60g of sugar a day. To illustrate this: a teaspoon of sugar is about five grams. Therefore, an average adult should eat a maximum of 10 teaspoons of sugar a day. 100g of whole milk chocolate contain about 55g of sugar, so a bar of chocolate would be too much sugar. Furthermore, 100g gummy bears even contain about 75g sugar. In addition, many finished food products contain added sugar, which is why 50g of sugar are quickly reached on a daily basis. Reducing the daily sugar intake is particularly important for people who are overweight. Consciously avoiding sugar for a while helps regulate your own sugar consumption and reduces sugar cravings.
Effects of sugar
A positive aspect of sugar is the quick energy supply. Sugar can increase concentration and performance during physical or mental exertion. In addition, in the short term, sugar intake can cause happiness, decrease nervousness and impart a feeling of strength. However, this effect wears off quickly, the blood sugar level drops and we feel weaker than before. Therefore, additional sugar only helps on a short-term basis.
We regularly consume too much sugar. This can lead to fatigue, listlessness, depression, excess weight, diabetes, stomach and intestinal problems, skin diseases and much more.
If you want to avoid sugar and want to feel fit on a long-term basis, we recommend our "metabolic complex". The capsules support the body as a dietary supplement and have a positive effect on your well-being.
It is clear that sweets contain a lot of sugar. It's no secret that chocolate, gummy bears and cakes contain a lot of sugar. Consciously avoiding these foods is a good start.
However, many food products already contain added sugar. Sugar makes products more durable and tastier. Therefore, we often consume more sugar than we realize. However, there is a very simple trick to avoid these hidden sugar sources: food labels. If you take a look at the food labels, you will quickly see where sugar is added and where it is not. The back of a food product is usually marked with a nutrition table. The amount of carbohydrates, proteins and fats contained per 100g of the product is indicated in grams. In some cases, it also indicates how many grams are contained per serving. In order to be able to make comparisons, it is important to always look at the 100g. Below the carbohydrate information is "of which sugar". This stipulates how many grams of sugar are contained in 100g of the product. For example, a normal whole milk chocolate contains 59g carbohydrates, of which 55g sugar. The higher the proportion of “of which sugar” is, the worse the product is for our body.
In addition, there is not only a nutrition label on the food, but also a list of ingredients. The List begins with the ingredients which make up most of the product and continues in descending order. Therefore, the further back an ingredient is in the list, the less thereof is encompassed in the final product. So, if sugar is at the forefront, we do not recommend the product. The term "sugar" does not necessarily have to be in the list. Sugar is often referred to as glucose, fructose or maltose syrup, dextrose or maltodextrin. As a rule of thumb, what ends with "-ose" or "-sirup" is probably sugar and should be as far as possible at the bottom of the list of ingredients or even better, not be included at all. For example, many tomato sauces contain sugar. It is better to pick up a can of mashed tomatoes and read the list of ingredients in order to be certain of whether or not they really only contain tomatoes. Without added sugar, the product is much healthier and contains fewer calories.
Many products are already known as sugar traps. For example, ketchup, ready meals, dried fruit, dressings or ready-made sauces often contain a lot of sugar. Furthermore, often low-fat diet products contain more sugar than the same product with conventional fat content. The following applies specially to dietary products: A look at the label helps.
With a little practice, you can quickly recognize which products are valuable and which contain excessive sugar. After a few purchases, you will already have found your favourite healthy products.
10 tips for low-sugar food
Tip 1: The following applies: If you really want to know what's in the food you consume, you have to cook yourself. The recommended daily sugar intake can hardly be kept under control with ready meals.
Tip 2: Use different spices! Season your food with a variety of herbs, which is better in intensifying the taste than sugar.
Tip 3: Eat a balanced diet and regular meals. This way you avoid cravings for sweets in between.
Tip 4: It starts with shopping. Don't buy sweets, and you won't be able to eat any while watching TV at a later time.
Tip 5: If you are out all day, prepare healthy food to avoid spontaneous purchases of finished products. This does not only save sugar, but also money!
Tip 6: If you ever need something sweet, fall back on fruit! This can also be enjoyed with yogurt or nuts as a wholesome snack.
Tip 7: Don't drink juices and lemonades, just water! Simply add lemon, lime, mint, cucumber or berries to the water for added flavour.
Tip 8: Drink a lot of water! The body often confuses hunger and thirst. Therefore, before you grab a piece of chocolate, drink a glass of water.
Tip 9: Do sports! After exercising, the body needs to refill its energy storage. For this purpose, one usually automatically falls back on wholesome food rather than unhealthy snacks.
Tip 10: Our in-house premium products serve as a perfect addition to a balanced diet. They contain important nutrients for perfect well-being. Depending on your personal needs, you can choose between capsules or shakes or combine both! Moreover, our products are individually tailored for women and men.
Sugar is a component of carbohydrates and exists in the form of monosaccharides, disaccharides and polysaccharides. The body needs sugar because it provides energy. With a balanced diet, the body gets enough energy from natural sugar so that added sugar is not required. Candy can still be eaten in moderation. According to the WHO, an average adult shouldn't consume more than 50g of sugar a day. Particularly overweight people should pay attention to their sugar intake. Sugar traps can be avoided by taking a look at the nutrition label for food. The list of ingredients also indicates whether sugar has been added to the product. A balanced diet is essential for a healthy body. In addition to our products, complete well-being can be achieved without superfluous sugar.