Sugar generally has a bad reputation. But how harmful is sugar really? How much sugar can I consume daily? What effects can sugar have on my body, and how do I avoid eating too much sugar? These 10 tips will help you eat a low-sugar diet!
10 Tips for a Low-Sugar Diet
Tip 1: If you really want to know what's in your food, you have to cook it yourself. It's almost impossible to keep your daily sugar intake within recommended limits with ready meals.
Tip 2: Use a variety of spices! Season your food with diverse herbs; this intensifies the flavour better than sugar.
Tip 3: Maintain a balanced diet and regular meals. This helps prevent cravings for sweets between meals.
Tip 4: It starts with shopping. Don't buy sweets, and then you won't be able to eat them later in front of the TV.
Tip 5: If you're out all day, prepare healthy food beforehand to avoid impulse purchases of convenience products. This saves not only sugar but also money!
Tip 6: If you need something sweet, opt for fruits! You can also enjoy them with yogurt or nuts as a wholesome snack.
Tip 7: Drink only water, not juices or sodas! For extra flavor, simply add lemons, limes, mint, cucumbers, or berries to your water.
Tip 8: Drink plenty of water overall! Often, the body confuses hunger with thirst. So, before you reach for a piece of chocolate, drink a glass of water first.
Tip 9: Exercise! After exercise, the body needs to replenish its energy stores. It usually automatically gravitates towards whole foods rather than unhealthy snacks.
Tip 10: Our in-house premium products serve as a perfect complement to a balanced diet. They contain important nutrients for perfect well-being. Depending on your personal needs, you can choose between capsules or a shake, or combine both! Our products are also individually tailored for women and men.
The term "sugar" is used in various contexts. Firstly, there are monosaccharides (simple sugars), disaccharides (double sugars), and polysaccharides (complex 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 starches.
Furthermore, there are natural sugars and added sugars. Natural sugars are found in fruits or milk, for example. Added sugars are found in sweet baked goods or chocolate. The World Health Organization (WHO) refers to "free sugars." This includes all mono- and disaccharides added to food, whether by food manufacturers, cooks, or consumers, as well as the natural sugar content of honey, syrups, or fruit juices. Natural sugars, such as those found in fruits or milk, are not covered by this term, only classically added sugars.
In common parlance, "sugar" often refers to sucrose. Sucrose is considered table sugar.
Is all sugar the same?
No, not all sugar is the same. In fact, the body needs sugar. Sugar is a carbohydrate and provides the body with quick energy. Our body needs sufficient energy to perform ordinary functions such as breathing or walking. When we consume sugar, regardless of its form, enzymes in the saliva partially break it down into simple sugars like glucose or fructose in the mouth. These are then further processed in the stomach and intestines. Glucose enters the bloodstream through the intestinal wall, causing blood sugar levels to rise rapidly. This provides energy to the body.
However, natural sugar is sufficient for this energy supply. When we consume carbohydrates, such as pasta or potatoes, we supply our body with natural sugar through the starch they contain. We also provide our body with plenty of sugar through fruit. Our body does not need additional sugar in the form of sweets; these merely taste good.
How does sugar make you gain weight?
The positive characteristic that sugar can quickly provide energy is quickly turned into a negative consequence in today's world. If this energy is not used by the body, it stores it for a later time. The hormone insulin contributes to this, acting on blood sugar levels. Ideally, it ensures that sugar is absorbed by the cells and immediately used for energy production. If less sugar is needed than was supplied, this excess energy is converted into fat to be available later. Subsequently, blood sugar levels drop, leading to cravings. More sugar is supplied, and fat is stored again. This consequently leads to overweight. This is especially true for simple carbohydrates like sweets or white bread. Carbohydrates from whole foods like whole grain products are converted more slowly in the body. This reduces the release of the hormone, and you feel full for longer. Sugar in the form of whole 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 perfectly suitable as a supplement and a meal replacement. It is also adapted to the specific needs of the human body and is available in different versions for women and men.
How much sugar can I consume without concern?
Basically, our body already consumes enough sugar through a balanced diet without any sweets. Nevertheless, we don't have to give up everything. Reaching for a piece of cake occasionally is not a problem. The important thing is always to enjoy in moderation.
The WHO recommends a maximum intake of "free sugars" of less than ten percent of total energy intake. The total energy intake of an average adult is 2000 kcal per day. Women usually need about 1800 kcal daily and men 2400 kcal. Accordingly, the WHO recommends that women consume a maximum of 45g of sugar per day and men 60g of sugar per day. To illustrate: One teaspoon of sugar is approximately five grams. An average adult should therefore eat a maximum of 10 teaspoons of sugar. 100g of whole milk chocolate contains about 55g of sugar, so one bar of chocolate would be too much sugar. 100g of gummy bears even contain about 75g of sugar. In addition, many processed foods contain added sugars, which means that 50g of sugar can quickly be reached daily. Especially for people who are overweight, reducing daily sugar intake is important. Consciously abstaining from sugar for a while helps to regulate one's sugar consumption and reduce sugar cravings.
Effects of sugar
A positive effect of sugar is its quick energy supply. During physical or mental exertion, sugar can lead to increased concentration and performance. Furthermore, sugar intake can briefly trigger feelings of happiness, reduce nervousness, and provide a sense of strength. However, this effect quickly wears off, blood sugar levels drop, and we feel weaker than before. Thus, additional sugar only helps in the short term.
We regularly consume too much sugar. This can lead to fatigue, lethargy, depression, obesity, diabetes, gastrointestinal problems, skin diseases, and much more.
For those who want to cut down on sugar and feel fit in the long term, we recommend our "Metabolism Complex." The capsules support the body as a dietary supplement and have a positive effect on well-being.
Avoiding sugar
It's clear that sweets contain a lot of sugar. It's no secret that chocolate, gummy bears, and cakes contain plenty of sugar. Consciously avoiding these foods is a good start.
However, many foods already contain added sugar. Sugar makes products last longer and taste more intense. So we often consume more sugar than we realize. But there's a very simple trick to avoid these hidden sugar sources: food labels. Anyone who takes a look at food labels quickly recognizes where sugar is added and where it isn't. Foods are usually marked on the back with a nutrition facts table. It states in grams how many carbohydrates, proteins, and fats are contained per 100g of the product. Sometimes it also indicates how many grams are contained per serving. It is important to always look at the 100g to make comparisons. Below the carbohydrate information, it says "of which sugars". Here, it is stated in grams how much sugar is contained in 100g of the product. For example, a common milk chocolate might state 59g carbohydrates, of which sugars 55g. The higher the proportion of "of which sugars", the worse the product is for our body.
In addition, foods not only have a nutrition facts table but also an ingredient list. The ingredient listed first is present in the largest quantity. The further down an ingredient is on the list, the less of it is contained. So, if sugar is high on the list, it's advisable to avoid that product. The term "sugar" doesn't 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, anything ending in "-ose" or "-syrup" is probably sugar and should ideally be far down on the ingredient list or, better yet, not present at all. For example, many tomato sauces contain sugar. It's better to opt for a can of strained tomatoes and read the ingredient list to ensure only tomatoes are included. Without added sugar, the product is much healthier and also contains fewer calories.
Many products are already known as sugar traps. For example, ketchup, ready meals, dried fruits, dressings, or ready-made sauces often contain a lot of sugar. Even low-fat diet products often contain more sugar than the same product with a conventional fat content. Especially with diet products, the rule is: a look at the label helps.
With a little practice, it's easy to recognize which products are valuable and which contain excessively high amounts of sugar. After a few shopping trips, you'll have already found your favorite healthy products anyway.
In summary:
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 sugars, so added sugars are not necessary. In moderation, sweets can still be eaten. According to the WHO, an average adult should not consume more than 50g of sugar per day. People who are overweight, in particular, should pay attention to their sugar consumption. Sugar traps can be easily avoided by looking at the nutritional information on food products. In addition, the ingredient list reveals whether sugar has been added to the product. A balanced diet is essential for a healthy body. Supplementing our products can help achieve complete well-being without unnecessary sugar.
Sources:
https://www.dge.de/presse/pm/empfehlung-zur-maximalen-zuckerzufuhr-in-deutschland/
https://www.ernaehrungs-lexikon.ch/ernaehrung/zucker-gut-oder-schlecht.html
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