Sugar is in almost every food. In addition to the classics such as bread, pasta and rice, vegetables, fruit, dairy products and junk food also contain sugar. That sugar is generally unhealthy is actually a widespread nutritional myth. This arose, it is assumed, because many people are eating more and more junk and fast food and less fruit, vegetables or whole grain products. A calorie surplus also increases obesity rates and diseases such as diabetes, lifestyle-related cancers and heart diseases are on the rise. After all, the dose of a nutrient always makes the poison. Therefore, the German Society for Nutrition recommends a maximum of 10 percent of the total daily requirement from free sugar.
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Types of Sugar: Should I Avoid Certain Types of Sugar?
Glucose
The best-known sugars are carbohydrates, often made up of glucose -fructose. Simple sugars that do not have to be broken down by the body or only to a small extent give the body energy quickly. Complex carbohydrates, e.g. B. from wholemeal bread, on the other hand, are digested more slowly, which means that satiety lasts longer and the blood sugar level fluctuates only slightly.
Fructose
Known as fructose , this sugar is found in fruit, some vegetables and honey. People with a fructose intolerance should limit their fructose consumption, as this can lead to digestive problems.
Sucrose
Sucrose is the combination of glucose and fructose. It is found in almost all carbohydrates.
Lactose
Milk sugar is found in numerous milk products such as quark, yoghurt or milk. Lactose intolerance is common. However, since there are now lactose-free products, those affected do not have to restrict themselves.
Table Sugar and Added Sugar
Added sugar includes anything that is added to foods. This can be the sugar in coffee, but also fruit juice concentrate, agave nectar, caramel, maltose, maple syrup, dextrose, tapioca, galactose, powdered sugar, glucose syrup, barley malt, corn syrup, molasses, treacle, etc. These are just a few of the numerous descriptions for sugar. The problem with these sugars is that they don’t fill you up, cause blood sugar rides, and are often found in high-calorie products like chocolate, chips, pastries, sauces, beverages, and other foods and snacks. This type of sugar should be avoided as much as possible, otherwise it tends to increase
- a nutrient deficiency
- overweight,
- health problems and illnesses can occur.
Identify and avoid unhealthy sugar with these 3 tips
To consume as little added sugar as possible, you can follow these rules:
- Read the Label
Look at the back of a product if you are unsure. Familiarize yourself with the names of added sugars to quickly spot the culprits. - Homemade
sauces and soups often contain a lot of added sugar. The easiest trick to avoid the sugar is to cook it yourself. A tomato sauce can be made quickly and easily with tomatoes and a few spices. In many cases, the effort is only minimally less and the costs are lower. - Fewer sweets
Instead of milk chocolate, you can e.g. You can also use dark chocolate or cocoa, for example. If you want to reduce your sweets consumption, instead use fresh fruit, possibly also dried fruit (beware, many calories and sugar, although natural, but nutritious) or unprocessed nuts.
