Sugar good or bad. What happens with sugar deprivation | Sugar cravings danger


Sugar good or bad.

Known as a sweet sin, a secret killer or guaranteed to endanger the health of the sugar, at the time, a more than difficult state. Until recently, fat was the culprit number 1 and was often the cause of all sorts of complaints. Then the good fatty acids Omega 3 and Omega 6, together with their positive influence on cholesterol and the regeneration, came on the scene. The attitude changed.


But a new health scare was quickly found: the carbohydrate and especially the sugar, sugar free to life is becoming a new trend and all too often one reads in the media "of the sweet poison"! The importance of this "sweet poison" in our lives clearly shows in per capita consumption. So a European consumes an average of 103 grams of pure sugar a day, which is 37.8 kilograms a year. That's about half a wheelbarrow, well above the recommendation of the World Health Organization of 6 teaspoons (25g / day)!

But what about the risk of sugar?


Why we need sugar!
Sugar is irreplaceable and delicious for our body as a source of energy. It serves as the largest source of energy in the form of glucose, as a nutrient for our brains, as a signal carrier, and also helps to repair the cells. We usually consume sugar in the form of carbohydrates. These are split into glucose as they travel through the body and then enter our bloodstream. In order for the cells of our body to be able to absorb the sugar at all, it needs a messenger substance: insulin. This hormone is made in the pancreas and serves as a key to the sugar, it opens the cells for the glucose. The higher the glucose content in the blood, the higher the insulin concentration. By increasing the insulin concentration, the body tries to get the sugar into the cell as quickly as possible and use it.


Sugar is not the same as sugar!

A distinction is made here between simple sugars (monosaccharides), double sugars (disaccharides), multiple sugars (oligosaccharides) and multiple sugars (polysaccharides). The names result from the number of sugar molecules that make up the sugar. In addition, they tell us how fast they can raise the blood sugar level. Simple sugars (such as glucose) are found mainly in industrially processed products such as sweets, dairy products, baked goods or frozen foods. They cause the blood sugar to rise very quickly, but it drops similarly fast. The result is a nagging hunger or cravings. The faster the blood sugar level drops, the more intense is the feeling that develops in the brain due to hypoglycaemia.

But there is another way…

The longer the molecular chains are, the slower the blood sugar level rises and the longer the saturation stops. Foods that contain many polysaccharides are mainly whole grains, legumes, vegetables or nuts. They should be included in the three main meals. In the morning we are guaranteed a balanced meal with delicious carbohydrates, I always eat oatmeal, a high-energy day and thus ensure a long-lasting satiety! By a balanced diet with many plant-based foods, high-quality proteins, healthy sugars and sufficient liquid, we additionally protect the sensitive blood sugar-insulin balance.

My sweet interim balance

Simple sugars, such as glucose, provide us with plenty of energy for a short period of time. They are the perfect energy source for short intense physical stress can help us quickly to energy. Multiple sugars take longer to arrive in the cells, but also give us longer energy. They are the perfect companion for a long working day. Thus, they provide us with energy almost throughout the entire period. The combination also plays a role. In combination with fat, which binds the sugar, the blood sugar does not increase so much. Therefore, for example, the piece of chocolate gummy bears and Co. is preferable.


Sugar - a drug ?!

The habituation to the taste of sweetness begins in many households already in childhood . To consume, according to a study of the Robert Koch Institute, 80% of 3-6 year olds significantly more sweets and sugary drinks than recommended. And everyone likes to remember the sugary "exceptions" with grandma.

A (young) life without sweet? Hard to imagine for most!


At first sight, this seems quite understandable, as sugar releases dopamine in the brain. The happiness hormone relaxes and makes us more efficient for the moment. A feeling we get used to quickly. Only small amounts are often no longer sufficient and only a higher dose of sugar then provides for the positive feelings. The food industry has long since recognized this effect. The companies use sugar as a cheap raw material, flavor carrier, filler and consistency enhancer, mostly to the detriment of consumers. Disguised as glucose syrup, dextrose, maltodextrin or sweet whey powder, frozen foods, baked goods and a large number of dairy products such as yoghurt and Co. are upgraded with sugar. For example, the consumption of ready-to-eat sugar products has risen sharply since the turn of the millennium, from 32.8 kilograms per year to 46.3 kilograms today.

What happens with "sugar deprivation"?

Due to the resulting high sugar consumption, the brain has become accustomed to a permanent availability of the happy maker. Those who have already conditioned their organism to a certain degree, fall deeply in "withdrawal": bad mood, headache and lack of concentration are the most common consequences. A study by Princeton University has shown that sugar deprivation, similar to that of drugs, causes withdrawal symptoms. In a test with rats, these showed, in the absence of sugar ration, restlessness and anxiety. Even with us humans, such phenomena are isolated known. A scientific document is still missing, research work is needed here.

But sugar is not only addictive, in addition he is also a contributory cause of type 2 diabetes. If we give the body too much sugar for too long, the blood sugar level remains permanently elevated. Our cells no longer react to the insulin, which is supposed to transport the sugar into the cells, the cells defend themselves and form insulin resistance. Diabetes develops. In addition, increased sugar intake has been shown to lead to obesity, which in turn dramatically increases diabetes risk. About 80 percent of those with type 2 diabetes are overweight. Muscles can help us fix this problem because muscles love sugar!



Disguised, Secret Sugar Bombs - Top 5

Juices - contain a lot of fructose, the better alternative would be tea or water. If it's supposed to be a juice, it's very diluted.
Salad sauces - just in finished salad sauces is a huge amount of sugar. This serves as a taste carrier.
Ketchup - also ketchup is a secret sugar bomb. 100ml ketchup contain 22g of sugar.
Finished products - here, too, sugar serves as a flavor carrier. When buying finished products on the packaging look protects. Even better: cook fresh!
Light Products - Light products do not affect the blood sugar level. Often, this "saving" of calories makes us treat ourselves to a little something here and there. The "saved" calories are quickly replaced.

My tips for a healthy everyday life


Sugar should be consumed in moderation just in the morning. He ensures that we can start the day active and energetic. Here, too, it is important to rely on whole-grain products. This will allow us to have enough energy until lunch. The blood sugar level remains so constant. So it is important to provide the body with sugar. The right amount, at the right time!

You probably want to go straight to all the sugar sins. Which is understandable, but usually does not last long. Give yourself time! Try to break away from the sugar step by step. Just sweeten your coffee with a spoon and, for example, eat natural yoghurt instead of fruit yoghurt.

Even though you have not had much experience in the kitchen until now and the microwave is your best friend, the most effective way to control the sugar is to cook yourself. Do you dare, after all, no master has fallen from the sky! So you can decide for yourself what and how to eat. There are many well-written cookbooks with simple and quick recipes. If they also stick to the rule: Regional, Seasonal and Organic, the sugar barely has a chance!

Use healthy alternatives. Meanwhile, every well-stocked supermarket offers a variety of sugar alternatives. Try honey or maple syrup. Even more exotic variants such as date syrup or rice syrup are a good substitute for sugar.

Take care with fructose! For me, fructose is a dangerous sugar with halo. Fructose is metabolized in the body without the help of insulin and broken down directly in the liver. In addition, fructose stimulates fat production in the liver. The result may be a non-alcoholic fatty liver.
The good news last

As with many, the same applies to sugar: the crowd makes the poison! A piece of chocolate, a delicious dessert at your favorite Italian or an ice cream in summer can and should be eaten without a guilty conscience. In moderation, and in connection with an otherwise healthy and balanced diet as well as sufficient physical activity, also the occasional consumption of sugar is in order. It is important that we deal actively with the dangers of excessive sugar consumption and constantly question our eating habits.
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