2023-06-27 08:22:21
Langkampfen (OTS) – It is literally on everyone’s lips, although its enjoyment also has numerous downsides: sugar. As an important part of our diet, carbohydrates – and therefore also sugar – definitely have their place on the menu. However, it is precisely through highly processed foods that many people consume a worrying amount of refined sugar, while healthy fiber is often neglected – with consequences such as obesity, diabetes and cardiovascular diseases.
A hectic everyday life, ignorance and ingrained patterns: It’s easy to reach for frozen pizza and ready-made soda, and foods containing sugar are very popular, especially in industrialized countries. It’s not just the connection between sugar consumption and obesity that should give you food for thought: Often it’s just small adjustments to the diet that can be used to replace sugar with healthy alternatives.
What are simple carbohydrates and what makes them unhealthy?
“Sophisticated” and “complex” may have a similar meaning in everyday language. In connection with carbohydrates, however, these terms describe two opposites that must be differentiated for a balanced diet.
Complex carbohydrates – also called polysaccharides – consist of long molecular chains. The body needs time to break them down, so they only cause blood sugar levels to rise slowly. They are an important part of a balanced diet as they can provide the body with long-term energy. In addition, foods with long-chain carbohydrates often contain large amounts of vitamins and minerals, which the body must supply on a regular basis.
With refined carbohydrates, a distinction is made between refined grains, such as those used in white bread, and sugar in its pure form. “Refined carbohydrates often go through very complex processing procedures. In the process, important vitamins and minerals are often lost from the food,” explains Alexandra Wiesinger from Verival, adding: “Because refined carbohydrates also lack dietary fiber, saturation only lasts for a short time after eating. Blood sugar levels skyrocket, but then drop again rapidly. The result: we want more.”
Cast in numbers – the world in sugar shock
While the origins of sugar production go far back in history, the “white gold” has made an enormous triumphal march, especially in the past 200 years. Because of new production possibilities and the use of sugar beets, the price of sugar dropped enormously in the middle of the 19th century. This made it affordable for many people – at that time, per capita consumption in Germany was still around 6 kilograms a year. [1,2]
In the 20th century, the annual consumption of sugar increased rapidly – in Europe from around 30 kilograms per capita in 1962 to 34 kilograms in 2000! This development was fueled in the 1950s, among other things, when advertising messages were spread that presented sugar as healthy. [2,3]
However, awareness that excessive sugar consumption can cause health problems has gradually emerged, and the increase in sugar consumption has been curbed. Nevertheless, it is still around 32 kilograms per capita and year in Europe today, while the WHO recommends no more than 50 grams per day for adults – extrapolated to the year, that’s about 18 kilograms. [4]
The number of people suffering from obesity has also increased – one speaks of a body mass index of 30 or more. In Germany alone, the proportion of obese people in the total female population has risen from 8% in 1975 to 20% in 1975 increased in 2014. In 2014, 22% of German men were obese. In 2019, a total of 60% of Germans are overweight or obese. [5,6]
Figures like this make you sit up and take notice: Many people want to reduce their daily sugar intake to a healthy level. However, there are a few hurdles to implementing in everyday life – starting with the question of which foods are safe and which ones you have to watch out for hidden sugars.
Pretty sophisticated – 7 sugar traps in everyday life
What is easy with the Sachertorte with whipped cream becomes more difficult with yoghurt and cheese in the supermarket: Where is the sugar hiding? The following foods are particularly rich in it – which you might not expect at first glance:
Sauces, dips and dressings – Depending on the composition, the sauce in the sandwich or the dressing over the salad can contain considerable amounts of sugar. Fruit juices – Not only lemonades and Co. can be rich in sugar. Many supposedly healthy fruit juices also contain some of it.Alcoholic beverages – Alcoholic beverages sometimes contain significant amounts of sugar, either added or naturally.Light products – In many products, the lower fat content is at the expense of the sugar content Canned goods are often worked with added sugar.Various finished products – not only white flour, but also additional added sugar is hidden in some frozen pizzas or ready-made pasta pans.Energy drinks – the name already suggests it: energy drinks should help the body supply energy. Many of them try it with a large amount of sugar.
This list could be continued for a very long time – especially in highly processed foods, the proportion of additional added sugar is sometimes very high. However, it is not a question of completely eliminating such foods, as Alexandra Wiesinger emphasizes: “If your health allows it, there is nothing wrong with the occasional piece of cake or a plate of pasta. It is important to be aware that consumption should be used in moderation.” According to Wiesinger, checking the information on the packaging and knowing about healthier alternatives often help to avoid accidentally falling into the sugar trap.
Way out of the sugar trap
The cornerstone for personal sugar consumption is laid when you go shopping. At the same time, steps can already be taken here to identify and replace foods that are particularly high in sugar.
Even with products that have been bought for years, it is worth taking an occasional look at the back of the packaging. This can sometimes cause surprises – especially when there have been adjustments to the composition of the product. The statement “no added sugar” is also helpful: This shows that no artificial sugar has been added to the product. Nevertheless, one should also look at the total sugar content.
Once identified, many high-sugar foods can be easily replaced with healthier alternatives in everyday life. The key here: long-chain carbohydrates. They can be found in many whole grain products, but also in cereals such as oats. Accordingly, one approach to escape the sugar trap is:
Recognize sugar trapsFind low-sugar alternativesReplace refined carbohydrates with complex carbohydrates
If, for example, the high-sugar breakfast is replaced by tasty porridge or overnight oats, sugar consumption has already been significantly reduced. In addition, the long-chain carbohydrates have the advantage that they only allow blood sugar to rise slowly and keep you full for a long time. For example, by increasing the use of whole grain products and healthy snacks such as nuts and legumes, you create an ideal basis for staying healthy and supplied with energy throughout the day.
Sources
[1] Südzucker Group: history of sugar.
[2] The Pauli Magazine: Sugar. History in the 20th and 21st centuries.
[3] Statista: Per capita consumption of sugar in selected countries and regions worldwide from 1962 to 2021.
[4] AGES: That much sugar is allowed.
[5] Süddeutsche: The obesity of the world.
[6] Statista: Proportion of adults who are overweight or obese in selected OECD countries in 2019.
Questions & contact:
Alexandra Wiesinger
[email protected]
#Pleasure #downside #sugar #traps #everyday #life