Sugar
The sweet danger in our food
What are the different types of sugar?
Sugar is not only the common table sugar (sucrose), it also includes natural sugars such as fruit sugar (fructose), grape sugar (glucose) and milk sugar (lactose). These sugars are used in a wide range of foods, not only to sweeten but also to flavour, stabilise and preserve.
The complexity of the term sugar often makes it difficult to spot sugar in processed foods when shopping. One clue is that many sugars on ingredient lists end with the Endung „-ose". But names like sweet whey powder, various syrups, fruit juice concentrates or maltodextrin also hide sugar.
Sugar is not just the sweet crystal in our drinks, it is a diverse group of sugar compounds. Among the monosaccharides are various sugars such as glucose, found in fruit, vegetables and honey, which can raise blood sugar levels quickly. Fructose, which is sweeter than regular sugar and found in berries, fruit and table sugar; galactose, a component of lactose in dairy products; and tagatose, almost as sweet as regular sugar but not cariogenic.
Among the disaccharides are maltose, formed by the breakdown of starch and used in beverages and baked goods; lactose, naturally present in milk and dairy products and less sweet than sucrose; sucrose (table sugar), the most popular sweetener made of glucose and fructose; and isomaltulose, newly authorised in the EU and suitable for people with diabetes.
What health risks are associated with sugar consumption?
Once seen as a sweet indulgence, sugar is now linked to numerous health risks. Research even compares the dangers of sugar to those of alcohol and cigarettes.
Eating sugar causes a rise in blood sugar, which prompts the pancreas to release insulin. Insulin transports sugar into cells and promotes fat storage. Over time this leads to weight gain, overweight or even obesity. High insulin release can lead to insulin resistance, meaning less effective fat use and persistently high blood sugar. This process promotes the development of type 2 diabetes.
The liver also suffers from sugar. Excess sugar is converted into fat, raising triglyceride levels in the blood and potentially causing non-alcoholic fatty liver disease. In extreme cases sugar can damage the liver similarly to alcohol.
Sugar's effect on metabolism increases the risk of the metabolic syndrome, a combination of overweight, diabetes, high blood pressure and lipid metabolism disorders. This syndrome is a major risk factor for heart attack and stroke.
Experiments have shown that high sugar consumption increases cancer risk. In humans there is at least an indirect link via overweight to certain cancers such as breast cancer. A possible connection between sugar consumption and Alzheimer's disease is also discussed. Research into sugar and its health effects therefore remains an important topic.
Welche Art von Süssstoff bevorzugen Sie?
How does sugar affect the brain?
A Swiss bank commissioned a large study a few years ago (“Sugar: Consumption at a crossroads”). It found that sugar also affects the brain. Sugar can activate the brain's reward centre and trigger feelings of pleasure, suggesting potentially addictive properties. Although proof in humans is still lacking, studies show sugar can produce reactions similar to addictive drugs. This may explain why many people find it difficult to reduce sugar intake.
editorial.facts
- Fructose, often perceived as healthy, can be problematic in large amounts because it is taken up directly by the liver and converted into fat. This can lead to fat accumulation and digestive problems. By contrast, sugar from whole fruits is less problematic because it contains fibre, which slows the conversion to fat. When juicing, these fibres are lost, which is why consuming whole fruits is recommended.
- It is a myth that brown sugar is healthier than white. The two types of sugar mainly differ by their degree of processing. Brown sugar contains only marginally more minerals (about 1%) than white sugar and gets its colour from natural syrup residues or from added molasses. Only whole cane brown sugar has a higher mineral content and is therefore slightly healthier.
What is the recommended upper limit for daily sugar intake?
The recommended upper limit for daily sugar intake is 50 grams, regardless of the type of sugar. Women exceed this limit on average by 40 percent, men by 30 percent. Especially worrying is the excessive sugar intake among children and adolescents, who consume on average 75 percent more sugar than recommended. People with chronic inflammatory conditions should reduce sugar intake to 25 grams per day.
How to consciously control your sugar intake: best tips and tricks
- Check food labels for hidden sugars. Watch out for terms like sucrose, glucose, fructose, maltose, lactose, honey, agave syrup, maple syrup and thick syrup, as these are all forms of sugar.
- Choose wholegrain products. They contain more nutrients and fibre, which keep blood sugar levels more stable than processed grain products.
- Reduce sugar gradually. If you add sugar to coffee or tea, start by cutting the amount step by step to retrain your taste buds.
- Use natural sweeteners with caution. Honey, maple syrup or date syrup are natural alternatives but also contain a lot of sugar. Use them sparingly.
- Add more vegetables and protein to your meals. These foods are filling and reduce cravings for sugar.
- Don't keep sweets at home. If sweet snacks aren't easily accessible, they're less likely to be eaten.
- Drink enough water. Sometimes we confuse thirst with hunger or a desire for something sweet.
- Exercise regularly. Physical activity can help reduce cravings and improve mood.
- Plan your meals and snacks in advance. This helps avoid impulsive choices for sugar-rich foods.
- Avoid fast food and ready-made products. These are often high in sugar and other additives.
- Be mindful of alcohol consumption. Many alcoholic drinks contain hidden sugar.
- Use spices and herbs to enhance flavour. Cinnamon, vanilla and nutmeg can add sweetness without increasing sugar content.
