Too much sugar: This is how sick it really makes us!
Too much sugar This is how sugar harms your body and health
Too much sugar makes you sick: the white stuff reprograms your body and turns you into a candy junkie. Why, it says here
It's sweet, it makes you happy (at first), and it's in many foods: Sugar. Even if it's super hard to give it up: Sugar is not your friend.
It offers no added value to your body, can make you sick and even addictive. But why is sugar bad for your body in the first place?? What are alternatives? You can read all about it here.
How does sugar affect my insulin levels?
Unlike protein, fats and complex carbohydrates from whole grain products or vegetables, glucose (dextrose) causes blood sugar levels to shoot up rapidly because it goes straight into the bloodstream. The large amount of free-floating sugar then causes the pancreas to abruptly release the hormone insulin.
Insulin is always released when sugar building blocks are on the way in the blood. It ensures that sugar gets into the cells where it is needed. According to the study, a lot of sugar always means a lot of insulin production, which in turn puts a lot of stress on the pancreas.
Sometimes the gland overshoots the mark, so that too little sugar remains in the blood. The consequence of hypoglycemia: concentration and performance decrease, you are irritable and get enormous appetite – especially for sweets.
It's like a spiral: sugar makes you want more sugar and more food. If you're constantly snacking on sweets, the pancreas can't keep up and may get out of control.
The cupcake causes insulin levels to rise rapidly, then fall again just as quickly. Result: ravenous hunger!
Is the desire for sweets innate?
"Sweet things meant to our ancestors: There is a lot of energy in it that can be easily utilized!", explains Professor Susanne Klaus of the German Institute of Human Nutrition in Potsdam-Rehbrucke. Such an energy kick was the best thing that could have happened to the Stone Age woman.
"This is deeply ingrained in us: If you give an infant something sweet to drink, it will laugh. But if there is something sour in the bottle, it makes a grimace." Especially in combination with fat, sugar activates the reward system in the brain, just like cannabis or cocaine.
In other words, sweets act almost like a drug and give feelings of well-being, they comfort and beautify the moment. That's why it's so incredibly difficult to give it up and escape sugar addiction.
What is fructose?
When you eat a sweet apple, the sweet taste comes from fructose or fruit sugar. This is a simple sugar that enters the blood quickly. Fructose, along with glucose, is a building block of our normal household sugar (sucrose). 1 part fructose + 1 part glucose = sucrose. Fructose provides about the same amount of energy per 100 grams as normal glucose – around 400 kilocalories.
Since fructose, in contrast to glucose, does not itself lead to the release of insulin, the brain does not receive a satiety signal if too much fructose has been eaten. That leads to the fact that fast times more of it is eaten, than the body needs. In addition, fructose is just as harmful to the teeth as normal sugar. Of course, it is no problem to eat an apple. The problem is what else is done with fructose.
When does fructose become a problem?
Fructose is actually only found in fruit, fruit juices, honey and some vegetables. However, fructose is often used by the food industry to make sweetened products "healthier" to make it appear. Because let's face it, if the ingredient list says "natural fruit sweetener", then it's not and not sugar stands, to which product would you rather reach for?
But the so-called "fruit sweetener" has a very low caloric value have little to do with healthy fruits, because here sweet extracts from fruits like z.B. The use of fructose is often associated with grapes or apples, which are actually better known as "sugar extracts from fruit would have to be declared.
Glucose-fructose syrup is also often used – but it is basically nothing more than sugar syrup. Healthy fruits were not sweetened here, but hidden sugar was foisted on the customer (By the way: These are the 6 biggest sugar traps in the supermarket).
So ill makes sugar: cancer, Alzheimer, stroke
But insulin doesn't just harm the waistline in the long run: if there is constantly too much of it in the blood, it can cause the cells to no longer respond properly to it. The consequence: insulin resistance. The blood glucose level remains so high that the pancreas continues to release more insulin. The mix of too much insulin. Too much blood sugar has a whole series of bad consequences. The best known: high blood sugar levels are often accompanied by high blood prere and conspicuous blood lipid levels and overweight. A combination, which physicians "metabolic syndrome" and which makes diabetes, a heart attack or a stroke much more probable.
There is also evidence that insulin plays a role in the development of cancer. In many ties, early-stage cancer cells have insulin receptors on their surface. So the hormone could also stimulate the uptake of glucose from the blood. With it the growth of cancer cells promote. This may be one reason why certain carcinomas of the breast, intestine, ovaries, and kidneys are about 30 percent more likely to occur in overweight people than in those of normal weight.
Too much insulin doesn't have a good effect on the brain either: there, the hormone competes with a protein called beta-amyloid. The more insulin present, the less beta-amyloid the body can metabolize. This can be dangerous, because protein is one of the most important in the development of Alzheimer's disease. Too much of it causes the dangerous plaques (protein deposits in the brain) that usually start the disease.
In which supermarket products sugar is hidden?
Sugar is not only hidden in sweet stuff, but also in supposedly savory foods such as coleslaw, pizza or fruit yogurt. Even if these foods don't taste sweet, they also contain added sugar. But of course there are exceptions, because not every pizza contains added sugar, it depends on the manufacturer. The look at the nutritional value-. Ingredient list is therefore particularly worthwhile here. But why do the manufacturers do this? It's simple: sugar is cheap and plays a major role in the food industry because it adds volume and texture (mouthfeel) to a variety of foods, such as pizza dough.
It is obvious that sweets contain sugar. But it can even be found in savory products like pizza.
Are glucose syrup& Co just other names for sugar?
Correct. You will not always find "sugar in the list of ingredients. But it is still there. It also hides behind names like z.B. Sucrose, fructose, glucose syrup, mannose, maltose, dextrose, sweet whey powder, lactose, corn starch, whey product, whole milk powder, maltodextrin and many more.
Manufacturers split up the sugar content so that sugar does not appear so high up in the ingredients list. Because in the list of ingredients, the ingredients must be listed in order of quantity. Means: The ingredient that is contained the most in terms of quantity comes first. In many finished products, sugar would therefore be the first ingredient, but the manufacturers logically do not want this to happen. Therefore, the sugar is "morsels" processed in the product, so that you do not immediately notice the high sugar content.
Does "no added sugar" mean always the same "without sugar?
Not necessarily. The advertising statement "no added sugar" Suggests to the consumer that the product contains no sugar. But such claims as "no added sugar" or "unsweetened basically say nothing about the sugar content of the product. It may not have been re-sweetened, but if there are ingredients in the product, such as dried fruit, it may still contain lots of sugar.
Should I give up sweets altogether?
That would be exemplary, of course, but it's a lofty goal, especially if you have a soft spot for sweets. If you find it difficult to give up sugar completely, a sensible restriction will also do the trick, while at the same time allowing you to enjoy it to the fullest.
Susanne Klaus says: "If your energy balance is right and you eat enough nutrients, you can even put a spoonful of sugar in your tea." Or a little snacking, in which case a dark nut chocolate with lots of good ingredients is better than wine gum.
Those who exercise regularly are in a comparatively good position anyway, because exercise lowers the insulin concentration in the blood and at the same time improves the absorption of glucose into the cells – not to mention the fact that you also burn calories in the process.
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Another way to sensibly limit sugar consumption is to use natural sweeteners, which have a much better balance.
What natural sweeteners are available?
Before you experiment with artificial sweeteners, which are also not entirely harmless from a health and nutritional point of view, try these natural sweeteners instead:
1. Stevia (0 calories per 100 grams)
The sweetening power is 300 times stronger than sugar, but stevia sometimes leaves a slightly bitter taste. Pros: Natural sweetener that contains no calories and also has no effect on insulin levels.
2. Agave syrup (304 calories per 100 grams)
Very sweet due to its high fructose content and also suitable for diabetics, as it is metabolized independently of insulin. No strong flavor of its own, but a neutral sweetness that supports the flavor of the food. Pros: Less calories with the same sweetening power. However, the high fructose content can have a negative effect on your metabolism.
3. Honey (306 calories per 100 grams)
Depending on the variety, the taste varies from sweet and mild to spicy with a strong taste of its own and different aromas. Advantages: There are 245 natural substances in honey, including flavorings, enzymes, vitamins and minerals. In addition, honey has a higher sweetening power than sugar, so less of it needs to be used. When baking, be aware that honey can discolor the baked goods.
4. Maple syrup (265 calories per 100 grams)
The sugar caramelizes during the boiling down process, resulting in the dark color and intense flavor. Often used to sweeten waffles. Pros: Contains potassium, calcium, iron and magnesium. In addition, the sweetening power is much higher than that of sugar, which is why it is also used in smaller quantities.
5. Tastes slightly caramel-like. Can replace normal sugar. Advantages: Contains many times the amount of antioxidants and minerals. Has a very low glycemic index of 35 for sugar, meaning it doesn't cause blood sugar levels to skyrocket.
6. Rice syrup (313 calories per 100 grams)
Low intrinsic flavor, mildly sweet and slightly nutty caramel. Can be used in cooking and baking or as a spread like honey. Pros: With 21 percent long-chain sugar molecules, it takes the body longer to break down the sugar. Delays absorption into the blood.