Fructose reduces blood sugar
Live healthier through sugar fasting
Sugar is an important source of energy for the body. But too much sugar makes you overweight and sick: In Germany alone there are five million diabetics - also a consequence of excessive sugar consumption. Diabetes can damage blood vessels, kidneys and nerves and lead to heart attacks and strokes. The World Health Organization (WHO) therefore recommends a maximum daily amount of 25 grams of sugar, which corresponds to about seven sugar cubes. In Germany, the per capita consumption is four times as high - around 100 grams.
Sugar fasting reduces the risk of diabetes
Sugar fasting can reduce the risk of diabetes. You do not consume more than the recommended maximum amount of 25 grams of sugar a day. After just two weeks of sugar fasting, the insulin levels can drop significantly - and with it the risk of developing type 2 diabetes.
That's how much sugar there is in ready-made meals
Ready meals and fast foods often contain large amounts of hidden sugar. (Examples: one sugar cube corresponds to about three grams of sugar):
- Frozen pizza with salami: six sugar cubes
- Potato salad from the refrigerated shelf: nine sugar cubes
- Red cabbage from the jar (700 grams): 25 sugar cubes
- Fitness muesli: 39 sugar cubes
- Fruit yogurt (200 grams): eight sugar cubes
- Cornflakes (100 grams): twelve sugar cubes
Pickled cucumbers, bread, cream cheese, pretzel sticks and ready-made salad dressings also contain a lot of sugar. Instead of buying ready-made products, you should therefore cook fresh and, for example, make muesli or fruit yoghurt yourself.
Avoid sugar in food
Sugar is often a substitute for chemical binders or preservatives. In low-fat light products, it serves as a flavor carrier. Consumers should pay attention to the following information on the packaging:
- The label "reduced sugar content" only means that there is 30 percent less sugar in a product than in comparable products.
- The hints "only with natural sweetness", "without added sugar" or "100 percent fruit" usually hide the fact that the foods contain a lot of fructose.
The quantities in the list of ingredients provide orientation when shopping. But conventional table sugar does not always appear there. Manufacturers often use sugars such as lactose, maltose, malt extract, glucose syrup or fructose. The addition of these sweetening substances is usually cheaper, but not healthier or lower in calories.
Fructose can lead to fatty liver
For a long time, doctors believed that fruit sugar (fructose) was healthier than normal sugar. They assumed that fructose doesn't make blood sugar levels rise that quickly. But the opposite is the case. With excessive consumption of fructose there is a risk of fatty liver:
- There is a lot of fructose in it Concentrated juices made from agaves, pears and apples and in honey. They should therefore be used sparingly. Is very popular right now Coconut blossom sugarobtained from the juice of coconut blossom and has a very low fructose content, it makes the blood sugar level rise only slowly.
- Yacon sugar is made from the yacon root that grows in Peru. It is ideal for diabetics and overweight people: although it is less sweet, it has only half as many calories as sugar, honey or syrup.
Use sweeteners with caution
Researchers are looking for sugar substitutes that can break the vicious circle of high blood sugar and constant hunger for sweets. However, maximum daily amounts are set for some sweeteners:
- For Stevia a slight vasodilator and hypotensive effect is suspected. Therefore, the maximum amount of four milligrams per kilogram of body weight should not be exceeded.
- Aspartame is not as harmful to healthy people as it was previously thought. Anyone who suffers from metabolic diseases should, however, ask their doctor.
- For the sugar substitutes Xylitol and Erythritol (Sucolin) no maximum amount is set.
Sugar industry influenced studies
As early as 1964 there was increasing knowledge in the USA that sugar is harmful to health and is partly responsible for cardiovascular diseases and diabetes. But a sugar lobbyist hired two renowned nutritionists from Harvard University for $ 50,000. You should summarize studies into a meta-study and reinterpret them in the sense of the sugar industry: The problem is not sugar, but fat. This science scandal was only recently uncovered by two US researchers using minutes of conversations.
Determine diabetes risk with glucose test
How high the individual risk of diabetes is can be found out with a so-called glucose test. This determines how well the body processes sugar. In addition, the test person drinks a juice with 75 grams of pure sugar (glucose). The blood sugar level is measured before drinking and then a total of five times, each half an hour apart. After two hours, the blood sugar level should be back to the starting level.
If the blood sugar level does not drop that far, there is a so-called restricted glucose tolerance: the body has problems metabolizing the sugar. This precursor to diabetes increases the risk of developing diabetes in the future.
This topic in the program:
NDR Info | Radio visit | 04/24/2019 | 9:20 a.m.
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