Eat Intelligent
Enjoy in moderation - instead of in masses
Paracelsus already knew: "The dose alone makes the poison." A conscious approach to sugar is also worthwhile. In moderate quantities, sugar is an easily available source of energy. However, excessive consumption can put a strain on the metabolism. Consciously enjoying sugar therefore also means using it selectively and in appropriate quantities.
How much sugar do we actually consume?
The average sugar consumption is around 35 kilograms per person per year - this corresponds to around 95 g per day resp. 32 sugar cubes. The World Health Organization (WHO) recommends limiting the daily sugar intake to maximum 10 % of the total energy supply limit. For an average woman, this would be about 50 g per day - in other words, only just under half of actual consumption.
Sugar is often hidden in food
Only a small proportion of our daily sugar comes from obvious sources such as sweets or the sugar shaker. Many types of sugar are hidden includedfor example in fruit yogurt, muesli mixes, soft drinks, ketchup or canned food. Also natural products such as fruit juices or Dried fruit can contain a surprising amount of sugar.
If you want to keep an eye on your sugar consumption, you can achieve a lot by taking a critical look at ingredient lists and being aware of how you use ready-made foods.
Choose sugar consciously - get to know alternatives
A conscious lifestyle does not mean giving up sweets completely. Rather, it is about knowing suitable alternatives and using them individually.
Types of sugar such as galactose, isomaltulose, tagatose or trehalose are characterized by Different metabolic pathways and properties out. Some are digested more slowly or have only a minor effect on blood sugar levels. Sugar substitutes such as erythritol also provide significantly fewer or no calories and are tooth-friendly.
Through the Targeted use of alternative types of sugar food and drinks can be individually customized - for example for a sugar-reduced dietto support a more conscious lifestyle or as part of a modern nutritional concept.
Conclusion: Intelligent handling of sugar types
Whether classic sugars, special monosaccharides or sugar substitutes - each type of sugar has its own special features. If you choose carefully and make sure you eat a balanced diet, you can reduce your sugar consumption without sacrificing taste.
Sources
- WHO (2015): Guideline. Geneva: World Health Organization (Nonserial Publications).
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