When does sugar really become unhealthy?
Is sugar really addictive?
© iStockphoto / ThinkstockThis is said again and again, right now in the new book "Sugar, the secret killer". The fact is: "Sugar docks in the brain to the reward center, it is released dopamine, and that makes us happy and satisfied," explains the Hamburg diabetologist Matthias Riedl. "There are indeed parallels to certain addictions, but sugar is not an addiction in the classic sense."
Nevertheless, he is under attack that he is dangerous, even poisonous. Is that correct?
Sugar is not a poison or a fadder per se. As so often, it depends on how much we consume. The problem is that sugar is in many processed foods, even in those that are not sweet, such as gherkins, potato chips or bread. Here we really fall into the sugar trap.
So, above all, is the "invisible" sugar problematic?
Yes. That cake, ice cream and sweets contain sugar, is evident. It's not always so clear that a lot of sugar can be found in drinks. For example, a glass of apricot nectar may contain 27 grams, with two glasses you would already be at 54 grams. And who would suspect that even salty foods can contain sugar: a serving of asparagus cream soup a whole five grams, a bag of chips at least one and a half grams.
And how much should we eat at most a day?
The professional societies say: 30 to 50 grams of sugar in isolated or added form per day. That is not much. Anyone who feeds as the experts recommend, ie eating five servings of vegetables and fruits and three servings of dairy products a day, will consume about 45 grams of milk and fructose. In extreme cases, one would get to 95 grams, which would still be allowed. On average, each of us consumes about 100 grams per day - many more. The best way to check your sweet tooth is: Does not it taste better with less sugar?
Why is it so hard for us to get rid of the sweet taste?
"Sweet desire is similar to sexuality a urge to change something there, one must also change his consciousness," explains the physician Matthias Riedl. And it can take a year or two to get back to normal. Because you should not reduce the sugar hauruck-like, but step by step. In addition: Who has gotten used to a lot of sugar, needs this amount to feel satisfied and to boost the dopamine release. What many confuse: Hunger is often thirsty. Instead of drinking, they turn to sweets. With the good feeling to have done something good, so the knowledge of Matthias Riedl.
Why do all too cute habits make us fat?
Sugar quickly enters the blood and attracts insulin. Insulin transports the sugar as energy to the body cells. But if they do not need it-for example, because there's enough sugar left over from the last meal-the blood sugar level stays elevated. This calls for more insulin, which is constantly trying to get rid of the sugar in the body's cells. The result: Blood sugar or insulin levels are permanently increased, and fat is not burned, but deposited, we are increasing.
Why is it even being warned against fructose, the natural sugar in fruit?
Fructose is metabolized differently than other sugars. It ends up mainly in the liver. Small quantities are no problem. But a lot of fructose puts a heavy strain on the digestive system, because it has to get rid of the sugar. If this is not possible, because the body just needs no energy, the liver turns the fructose into fat. This process is considered the cause of diabetes and other lifestyle diseases. Fructose is now added to many finished products, such as yoghurt, finished desserts, cereals, drinks. And it is also in our budget sugar. In 2009, the US pediatrician Robert Lustig caused a stir with the claim that sugar (especially fructose) is toxic; not acute, but if you have eaten it about 1000 times (this can be the case with frequent consumption after just a few months). He makes you fat and sick. There are no long-term studies, but shorter studies prove this thesis.
So is not fruit in large quantities unfavorable?
Unfortunately yes. Although the fructose occurs here in a natural context with plant fibers. And these fibers ensure that not so much fructose gets into the metabolism and the liver is not so stressed. But if you eat a lot of fruit, you are leveraging this mechanism and risking getting fat.
Are there differences in sugar metabolism in men and women?
"No", says diabetologist Matthias Riedl. "But we know that women are less able to suppress hunger.Although this generally refers to food, it can increase the cravings for sweets. "Explanation for the hunger drive in women: They need to take care of their offspring during a pregnancy On the other hand, pregnant women should also withhold sugar intake: Do they get diabetes, pass it on to the unborn baby.
From which amount of sugar are diseases such as diabetes threatening?
This is individually very different, depends on the metabolism and joy of movement of a person. "Anyone who is healthy, athletic and slim, does not need to worry about his sugar consumption," says diabetologist Matthias Riedl.
Chameleon Sugar: Three Rules of Thumb
That which makes our life sweet is hidden behind many names. Only experts know about this. Three rules of thumb help: Rule of thumb 1: When shopping, basically study the list of ingredients. For small packs, such as sweets, they are usually missing, but because you know so that a lot of sugar can be in it. Rule of thumb 2: All ingredients ending in "... ose" indicate a type of sugar - fructose, glucose, maltose, dextrose, lactose. What sounds similar also has calories: glucose syrup, corn syrup, maltodextrin, malt extract. Rule of thumb 3: The further ahead an ingredient is listed in the ingredient list, the more of it is in it. Good, then, when sugar and all its varieties are pretty far behind.
Nice sweet world: sweeteners in comparison
Close to nature and therefore often found in organic products are z. Honey, maple syrup, apple or pear syrup, sweetness and raw cane sugar (not to be confused with cane sugar, which corresponds to table sugar). Advantage: They are poorly processed and contain small amounts of vitamins and minerals. Disadvantage: Their own taste can disturb, and they charge just like sugar the calorie account.
calorie free are sweeteners such as aspartame, acesulfame K, cyclamate, neotame, saccharin, stevioglycosides, thaumatin. Disadvantages: They do not help to drain off the sweet taste, can tempt to sweeten unrestrained. They can also trigger food cravings because the body emits insulin because of the sweet taste. And allergy sufferers have a hard time avoiding certain substances: Foods often contain a sweetener mix - a legal trick not to exceed the maximum permitted levels for individual substances. More information at www.zusatzstoffmuseum.de
toothfriendly are sugar substitutes such. Mannitol, sorbitol, xylitol and isomalt. They are usually a little less sweet than regular sugar. Advantage: They have fewer calories than table sugar, less influence on blood sugar levels and do not cause tooth decay. Disadvantage: They can be bloating and laxative.
Read on
Dr. med. Kurt Mosetter and others: "Sugar - the secret killer"
The book looks at the health implications of high sugar intake and offers a cessation program.
Hans-Ulrich Grimm: "Guaranteed harmful to health, as the sugar mafia makes us sick."
The author establishes a link between the sugar industry, state funding and widespread diseases.
