Do you want to permanently reduce your sugar consumption, but know little about sugar alternatives and healthy foods?
Here are information and tips for a sugar-free diet.
The World Health Organization recommends a maximum of 25 grams of sugar per day - that's about six teaspoons.
Natural sugar alternatives * made from fruit, vegetables and even wood are suitable for doing without sugar.
There are tricks for a sugar-free diet - such as adding cinnamon or cocoa powder to coffee.
If you enjoy a glass of cola with your meal, you have covered your sugar needs for the day: The
World Health Organization (WHO) recommends a maximum of 25 grams of sugar per day
- 0.5 liters of cola contain 53 grams. A 200-gram cup of yogurt is also included Already enough, there are up to 34 grams of "free sugar" in it.
The term stands for all types of sugar that are added to foods and beverages.
According to the Federation of the German Confectionery Industry, each of us consumes around 31 kilograms of sugar per year, significantly more than the recommended 25 grams - around 84 grams a day.
The problem: If you
constantly
eat
too much sugar
, you
easily
feel
tired and find it harder to concentrate
.
Not to mention the
health risks of obesity, diabetes and tooth decay
.
For a healthy lifestyle, it is therefore worthwhile to avoid the “sweet poison”: Here you will find information and tips on
natural sugar substitutes and sugar-free foods
.
Read here:
Mousse au chocolat made from three ingredients and without sugar.
Eating sugar-free: You should pay attention to these natural alternatives
Sure, sugar makes for an intense and delicious taste.
It stimulates the reward center in the brain, which is why chocolate, for example, is loved as a comforter.
However, if you constantly feel tired and unable to concentrate, you should read the
nutritional tables on food packaging
.
This is the only way to discover the many hidden sugar traps that burden the body
More and more people are now also
switching
to
sugar alternatives
.
They're
healthier and have fewer calories
.
This includes fruits, vegetables, certain spices, and even wood.
These sugar substitutes are approved in the European Union, as the AOK Hessen shows:
Erythritol
is made from grape sugar.
Fructose
is also called fruit sugar - and is made from fruit.
Isomalt
is made from sucrose, which is normal sugar.
Lactitol
is known as milk sugar.
Mannitol
is obtained from figs and olive trees, among other things.
Maltitol
is produced from corn and wheat starch.
Sorbitol
comes from the mountain ash.
Xylitol
is also called birch sugar and is made from wood and corn.
Read more:
The fructose from this fruit can prevent diabetes.
Sugar Free Diet: These foods should be consistently on the menu
Many people sweeten their
dishes with dried dates or bananas and bake with rice syrup
.
This takes getting used to, but it has many advantages: the blood sugar level rises less sharply, the teeth are spared and you
hardly
have
any more food cravings
.
The
beginning of a life without sugar
is made when
these foods are on the menu
:
Mineral water (
extra tip: drink a lot, it fills the stomach.
)
Unsweetened coffee or tea (
extra tip: add a little cinnamon or cocoa powder to the coffee.
)
fish and meat
whole grain products
natural dairy products such as cheese or natural yoghurt
Vegetables and fresh fruit (
extra tip: low-fructose fruits are currants, melon and clementines
)
legumes
Seeds and kernels
Oils and fats
If it is difficult on some days to go without a sweet, you can use dark chocolate.
The following applies: the higher the cocoa content, the better.
A
dark chocolate with 100 percent cocoa content is no sugar added
, it only consists of cocoa mass.
You can even eat a few pieces there.
(jba)
* Merkur.de is part of the nationwide Ippen-Digital editors network.
Sources: AOK Hessen, WHO, Federal Association of the German Confectionery Industry, ages.at, Stiftung Warentest, Speicher & Consorten, med-hh.de, sueddeutsche.de, mdr.de
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