No more cravings?: Why a low-sugar diet makes sense

No more cravings?
Why a low-sugar diet makes sense

There is often more sugar in everyday foods than we think.

There is often more sugar in everyday foods than we think.

© pixelrain/

How unhealthy is artificial sugar? In an interview, Julia Rotherbl explains the benefits of a low-sugar diet.

Giving up sweets is not enough to keep the body healthy in the long run. It is much more important to be aware of the amount of sugar in everyday foods, stresses Julia Rotherbl, editor-in-chief of “Apotheken Umschau” and publisher of the book “Eat healthier – low in sugar”, in an interview with the spot of the news agency in the news. She also explains why our bodies don’t need artificially produced sugar and why a low-sugar diet benefits our long-term health.

What should we know about sugar?

Julia Rotherbl: Unfortunately, sugar isn’t just found in candy, which is where we naturally suspect it is. We also find sugar in quite spicy dishes, such as meat salads or prepared dishes. The problem with this is that we quickly get used to the sweet taste and want more and more. This can be dangerous to your health. Today, sugar is one of the main triggers of lifestyle-related diseases, such as obesity, type 2 diabetes and cardiovascular disease. Sugar is a carbohydrate, just like pasta, bread or rice. So when we eat carbohydrates, they are converted to sugar in the body. We need to become more aware again that the body does not need sugar or other artificially produced sweeteners.

How do we achieve a long-term low-sugar diet?

Rotherbl: The easiest way is to buy fresh food and do a lot of cooking yourself. So it’s up to you if you use sugar or how much you use. Water should be the drink of choice because the sugar in sodas and juices is the least healthy. In liquid form, it shoots up in the blood even faster. If you also eat your fill with lots of vegetables and whole foods like legumes, proteins, and whole grains, you’ll resist sweets because cravings won’t come in the first place.

How does the vicious circle of ravenous hunger and company arise?

Rotherbl: The cycle begins when we eat chocolate, gummy bears or cookies. Food cravings also develop with highly processed carbohydrates, such as white bread, unhulled rice, or pasta made from durum wheat. The faster the sugar can be processed in the body, the greater the cravings. This is because the blood sugar level rises too quickly. The pancreas reacts to this with a large amount of insulin to lower the blood sugar content again. Insulin funnels sugar into muscle, liver, and ultimately fat cells. Blood sugar drops rapidly, the brain reports hunger, and we reach for gummy bears and the like again.

What happens to the body when we switch to a low sugar diet?

Rotherbl: Sugar cravings lessen over time and sweet foods like fruit return to a more intense flavor. If there are no strong sugar fluctuations, this relieves the pancreas. You have to release less insulin to break down blood sugar. This means that less sugar reaches the muscles and organs. A diet-related fatty liver can be recovered and impending type 2 diabetes can be prevented.

Do you have any insider tips for low-sugar diets?

Rotherbl: It is true that I cannot do without sugar completely. But: At home, we mostly have sweets for dessert and not as a snack in between. The advantage of this is that the body does not have to compensate for additional spikes in blood sugar. Also, I only drink soft drinks and fruit juices occasionally, never straight, but always very diluted with water.


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