As of: February 12, 2024, 10:55 a.m
By: Laura Knops
Comments
Press
Split
Too much sugar is one of the biggest risk factors for cardiovascular disease.
How you can recognize “hyperglycemia”.
Whether honey, agave syrup, brown or white sugar – sugar is sugar.
While sugar in healthy foods such as fruit and vegetables is an important source of energy, it is better to avoid added sugar in processed products.
Cravings, fatigue, and skin problems are possible signs that you're overdoing the sweets.
What influence sugar has on the body and how you can recognize if you consume too much sugar.
Cheap energy supplier: How much sugar is too much?
Sweets and baked goods contain a lot of sugar.
However, if you regularly consume too much of it, you are damaging your entire body.
© Panthermedia/Imago
Although sugar is found in many healthy plant foods such as fruits, vegetables, grains and dairy products, it has a dubious reputation.
Consuming wholesome products that naturally contain sugar does not harm the body in any way.
Because plant-based foods also consist of a large amount of fiber, important minerals and antioxidants.
Dairy products also contain protein and calcium that are important for the body.
However, the body only digests these foods slowly.
The sugar it contains therefore gradually enters the metabolism and continuously supplies it with energy.
According to experts at
Harvard
University
, high consumption of fruits, vegetables and whole grains reduces
There is also the risk of chronic diseases such as diabetes, cardiovascular diseases and various types of cancer.
There is no such thing as good sugar
It becomes particularly problematic if you consume too much added sugar.
That is, sugar that food manufacturers add to products to improve taste or extend shelf life.
In addition to most processed foods, this includes soft drinks, fruit drinks, fruit yogurts, cereals, cookies, cakes and other sweets.
But sugar can also be found in seemingly unsweetened products such as soups, bread, sausage products and ketchup, as the
German Nutrition Society (DGE)
informs.
My news
First signs of dementia: Eleven symptoms can indicate an illness
Influenza illness: How long does it last in an adult?read
No appointment in the practice necessary: Read which specialists you can see directly without a referral
According to experts, up to five kilos of weight loss per week should be possible - with intermittent fasting
Detoxify the liver: These foods are considered detox miracles - dandelion also helps detoxify the organs
White, yellow, green or clear?
Color of nasal mucus gives an indication of when you should go to the doctor read
The result: Far too much sugar is consumed in Germany.
According to the
Federal Institute for Nutrition,
adults consume around 33.8 kilograms of sugar per year on average.
"The effects of excess sugar on obesity and diabetes are well documented, but one area that may surprise many men is the fact that their love of sugar can have serious effects on their heart health," explains Dr.
Frank Hu, professor of nutrition at the
Harvard School of Public Health,
said in a university press release.
Don't miss out: You can find everything about health in the newsletter of our partner 24vita.de.
Consciously low sugar: vote.
Impact on the body: Are you eating too much sugar?
If you don't eat enough fruit and vegetables or balanced meals with enough protein, fat and carbohydrates, you often compensate for this with processed foods.
However, these often contain large amounts of added sugar.
Signs that you are eating too much sugar include:
Cravings
: Sugar can act like a drug in the body and can be addictive.
Cravings are therefore one of the first signs that you are consuming too much sugar.
Although sugar satisfies the taste buds, it doesn't really fill you up.
Without important proteins, fiber and healthy fats in processed products, the body burns sugar quickly and is therefore hungry again after a short time.
Intestinal problems
: Abdominal pain and a bloated stomach can have many causes.
One of the culprits is sugar.
Refined sugar in particular irritates the intestines.
Especially for people who already suffer from irritable bowel syndrome, Crohn's disease or ulcerative colitis, too much sugar can lead to an increase in symptoms.
Skin blemishes
: Poor skin appearance can be caused by too much sugar and junk food.
An unhealthy diet is often reflected in the appearance of your skin.
Evidence of this is provided, among other things, by a study carried out in China in 2018.
The researchers concluded that students who regularly consumed sweetened beverages were more likely to suffer from acne.
Low energy, tiredness and low mood:
Sugar is known to improve your mood.
However, a study from the University of London showed that sweet foods, drinks and added sugars are linked to depressive symptoms.
Researchers at the University of Kansas
in the US
also found that sugar can promote inflammation, lead to fatigue and lower mood.
Weight gain
: Sugar provides the body with nothing but unnecessary calories.
Too much sugar combined with too little exercise can lead to obesity.
Just like the
German Society for Nutrition (DGE),
the German Diabetes Society also recommends consuming a maximum of 50 grams of sugar per day.
The World Health Organization goes further and recommends consuming just 25 grams daily.
In addition, sugar should only make up around ten percent of your daily energy intake.
Sugar consumption can be reduced by avoiding processed foods, sweets and cakes.
Many drinks also contain a lot of sugar.
Water, tea and coffee without sugar are therefore the healthier choice.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Unfortunately, our editorial team cannot answer individual questions about medical conditions.