How Bad Is Sugar Really?

Sugar: Evil and unhealthy?

The number is staggering: According to statistics, every German consumed around 34.8 kilograms of sugar in 2017/2018. That translates to roughly 95 grams/day, significantly exceeding the WHO's recommended daily sugar limit of 25 grams. Sugar is frequently hidden in processed foods, often under different names. It is not always immediately recognizable and isn't exclusively found in sweet foods. Yet its consumption is controversial: Excessive sugar intake is believed to contribute to fatty liver disease, type 2 diabetes, heart attacks, strokes, as well as vascular, nerve, and kidney damage.

Let's take a closer look at sugar as a nutrient: Why does our body actually need sugar? And could we potentially give it up entirely? Which types of sugar are good and which are more harmful? Should it therefore only be consumed in moderation?

What exactly is sugar?

Strictly speaking, sugar is nothing more than a carbohydrate. The most familiar form is certainly standard table sugar. It is also known as refined sugar or granulated sugar. It comes from sugar beets or sugarcane and is so heavily refined that the sugar molecules end up white, with all nutrients such as minerals, dietary fiber, or vitamins sacrificed during the refining process. And if you think brown sugar must be healthier, think again: unfortunately, no. Brown sugar is simply sugar colored with syrup, meaning it also consists of empty carbohydrates.

Why does our body need sugar?

The fascinating thing is that our body doesn't depend on getting sugar directly from the food we consume. Yes, the body needs sugar for various metabolic processes. The brain and other organs also require sugar—specifically glucose. Sugar is a pure energy source for cells. But the surprising part is: our body is capable of converting carbohydrates from other foods into the required sugar itself—for example, from potatoes, grain products, or bread. So it is absolutely unnecessary to consume additional external sugar. Sugar itself isn't 'evil,' but as with most things, the dose makes the poison. In developed countries, we generally consume far more sugar than is good for us.

What are the consequences of excessive sugar consumption?

A fatal chain reaction occurs in the body when it gets more sugar than it needs for metabolic processes. The absorption of sugar into the bloodstream triggers increased insulin production, which acts as a distributor: it transports sugar to the cells or organs that need it. Consuming too much of this 'sweet poison' significantly increases insulin production. This, in turn, leads to insulin resistance and paves the way for type 2 diabetes. If too many of the consumed carbohydrates are converted into sugars, the excess glucose that the body doesn't need is stored in the liver and converted into fat—essentially as a reserve for hard times. Therefore, we would be wise to pay close attention to consuming as little added sugar as possible. Because as mentioned, our body is capable of creating the required forms of sugar on its own from the carbohydrates we consume in abundance anyway—such as grain products like bread, pasta, and processed foods.

An overview of the most common types of sugar

Not all sugar is created equal. It often hides behind completely different terms. In any case, you should always take a close look at the list of ingredients. Have you ever taken a close look at the ingredients on bread packages at the supermarket? I can tell you, when you discover a bread there without added sugar, you'll be thrilled. That's certainly how I felt. Sugar is especially fond of hiding in industrially processed foods. Because sugar is often used as a filler. It preserves and is cheap. You should avoid all ingredients ending in -ose: sucrose, glucose, dextrose, etc. These are all types of sugar. Here is a brief explanation of the most common ones:

• Sucrose: the technical term for our widely available household sugar, also known as granulated sugar.

• Glucose (dextrose): This is a simple sugar that provides quick energy.

• Fructose (fruit sugar): As the name suggests, it occurs naturally in many fruits. In this natural form, it is certainly healthy.

• Lactose (milk sugar): Found in milk and breast milk. In its industrial form, it is derived from whey.

• Maltose (malt sugar): It is obtained from grain breakdown, is a disaccharide, and consists of two glucose units.

• Honey: A natural sugar made from a mixture of glucose and fructose. It also contains valuable minerals, trace elements, and vitamins.

• Agave nectar/agave syrup: This consists of fructose and glucose and, despite the general hype, is not necessarily the best choice to replace regular sugar as a sweetener. Because when consumed in large amounts, it leads to weight gain as well.

• Maltodextrin/isoglucose/glucose syrup: These long-chain sugars are produced from starch and are frequently used in processed foods as a substitute for ordinary table sugar.

What sugar alternatives are available?

A lot has been written about sugar alternatives over the past 10 years. Some of them have even made the leap from health food stores, pharmacies, or organic shops to regular supermarkets. But which ones are good, and which should rather be enjoyed in moderation? The most popular sugar alternatives are:

• Honey: Generally considered a good sweetener, as it is one of the very few natural substances and boasts additional valuable nutrients such as vitamins, amino acids, and minerals. Caution: Exercise caution with babies and toddlers, as they cannot process honey yet.

• Agave nectar: It consists mainly of fructose and has an extremely high sweetening power. Therefore, as with others: use very sparingly.

• Maple syrup: A good sugar alternative alongside honey, as maple syrup is also of natural origin. It has a slight caramel flavor and offers the added benefit of containing several minerals.

• Birch sugar (also known as xylitol): This sugar is made from birch bark and is fairly neutral in taste. It can have a laxative effect in large quantities, so use it only in moderation here as well.

• Coconut sugar: Remains very popular among foodies. It consists of the crystallized sap of coconut palm blossoms. Good properties and ingredients: Low in fructose, but contains zinc, magnesium, and iron. Disadvantages: Compared to other types of sugar, it is incredibly expensive and harvested in Southeast Asia. As a result, it has a poor ecological footprint.

• Rice syrup: Pleasantly mild sweetness, very low fructose content. Well suited for people with fructose intolerance.

• Stevia: Tastes slightly "cool" on the tongue, with up to 300 times more sweetening power than table sugar. This sweetener is produced from the stevia plant using complex chemical processes.

With all sweetening alternatives, it holds true that it is always better to avoid excessive use. Try to ease slowly into sugar substitutes you aren't familiar with. After all, the best sugar substitute is always the one you don't even use!