Sugar-free diet: This is how – Guide

Status: 05.20.2022 15:11

Many foods contain sugar, even though it is considered unhealthy. What is the reason for this and with what foods can a sugar-free diet be successful? A general vision.

Not only chocolate or gummy bears, but also ketchup, red cabbage from the glass or fruit yogurt contain a lot Sugar. This is due to its special properties. Because sugar improves consistency and flavor and is cheap at the same time. At the same time, the desire for sweets is innate in humans, because our ancestors already believed that sweets are non-toxic and contain a lot of calories, thus helping us to survive.

Does the body need sugar?

What was an advantage in the Stone Age is often a problem today, as sugar is known to promote obesity and diseases such as diabetes. The human body does not need additional sugar at all. Our brain and other organs need glucose, also known as dextrose, to function properly. But our body can produce them by itself from many foods, for example from bread, potatoes or cereals.

Buy fresh, sugar-free foods

Vegetables and fruits lie in a wooden bowl in the shape of a heart.  © Photo: udra11

A sugar-free diet is based on natural and self-processed foods.

If you want to eat less or even no sugar, it’s best to remove prepared items from your menu first and cook with fresh, natural ingredients instead. These include vegetables, legumes, nuts, grains and seeds, dairy products with no added sugar, fish, meat and eggs, as well as high-quality vegetable oils such as olive, rapeseed or nut oil.

Although fruit contains fructose, which is no healthier than table sugar, fruit is still very healthy due to its many vitamins and fiber and should not be missing from the menu. Soft fruits, such as strawberries, raspberries, or blueberries, are particularly low in sugar. Fruits with a relatively large amount of fructose include grapes, bananas, and persimmons.

Identify hidden sugars when shopping

Three bowls of red barbecue sauces.  © COLOURBOX Photo: COLOURBOX

Store-bought ketchup and barbecue sauces usually contain a lot of sugar.

In particular, sweet drinks such as lemonades, yoghurt drinks, fruit juices, but also prepared dressings and many frozen dishes often contain a lot of sugar. Anyone who uses these products should take a good look at the list of ingredients, as the sugar is “camouflaged” there under different names. Ingredients ending in “-ose,” such as fructose (fruit sugar), dextrose, glucose (both grape sugars), lactose (milk sugar), maltose (malt sugar), and sucrose (granulated or table sugar) are always in some form. of sugar. The same applies to maltodextrin, a mixture of sugar and starch that, among other things, serves as a thickening agent. Thick syrups and juices such as maple, rice, malt or corn syrup, as well as agave or apple syrup are liquid sugar products.

it is Is honey healthier than sugar?

Honey is ultimately a sugar solution. It is made up of 80 percent fructose, glucose and other types of sugar. Although honey also contains trace amounts of vitamins, minerals and enzymes, it is not important for daily vitamin or mineral balance.

“Sugar Free” and “Low Sugar” – What are the differences?

“Sugar-free” foods are only those that contain less than 0.5 grams per 100 grams or 100 milliliters. “Low sugar” includes foods that contain no more than 5 grams of sugar per 100 grams or 2.5 grams per 100 milliliters. “No added sugar” means that no sweetening substance has been added. This also includes fruit juices and smoothies, which naturally contain a relatively large amount of sugar.

Sugar: recommended by the WHO

The World Health Organization makes the following recommendations:

  • Absolutely: reduce the consumption of additional sugar for life.
  • Important: Additional sugar should represent less than 10 percent of the daily energy intake in children and adults. The upper limit should be 50 grams.
  • Optional: Further reduction in sugar consumption to less than 5 percent of daily energy intake. With just under 2,000 kilocalories, that would be 25 grams.

Additional Information

Bottles and cans of stevia and artificial sweetener.  © NDR Photo: Oliver Zydek/Moritz Schwarz

More and more people are looking for alternatives to table sugar. What substitutes are there and what do you think of them? plus

Birch sugar in a wooden spoon.  © Photo: Maik Dorft

There are many substitutes for white sugar. But not everyone makes cookies and gingerbread. plus

Different types of sugar © fotolia Photo: fovito

Glucose makes you fit, fructose is not harmful, and honey is healthier than sugar, many people think. But is that true? Much of what we think we know about sugar is wrong. plus

This topic in the program:

05/21/2022 | 08:00 a.m.

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