THE BIG SUGAR LIE

M06 Diabetes

The big sugar lie – how the
Food industry fooled and which products
are particularly dangerous. In addition: 20 super
Plants that lower your blood sugar permanently.

There is probably no topic that is more underestimated when it comes to nutrition, or should we say drugs? Because ultimately, sugar can be compared relatively well with common drugs such as tobacco and alcohol, at least in terms of its addictive potential. If you then look at your own children, it quickly becomes clear that intoxication-like states are not uncommon when high sugar consumption is high.

White gold has made it to second place: while around 8 million people worldwide die every year from the direct consequences of smoking, the figure for diabetes and obesity is around 6 million combined - sugar plays a central role in both diseases. Alcohol, on the other hand, is consumed by (only) 3 million people. Today we're taking a closer look at why sugar is so dangerous, whether zero products perform better and how you can ensure a healthy approach to the sweet substance.

Did you know? Germany ranks second in
Sugar consumption

Who eats the most sugar? And what does that mean for health and life expectancy? Here are the top 10 countries with the highest sugar consumption compared to their average body mass index (BMI) and life expectancy:

This table shows that high sugar consumption is often associated with a higher BMI and sometimes also with a lower life expectancy. The USA not only leads in sugar consumption, but also has the highest average BMI among the countries mentioned.

Why sugar is so dangerous

Sugar affects your body in many ways. One of the biggest dangers is that sugar promotes inflammation in the body. Sugar can stimulate the production of pro-inflammatory cytokines, which can lead to a chronic inflammatory response. Chronic inflammation is linked to a variety of diseases, including heart disease, diabetes, and cancer. Sugar also increases the production of free radicals and promotes insulin resistance, which further contributes to inflammation.

Development of fatty liver: A gradual process

The liver converts excess sugar into fat. Fructose, a type of sugar found in many sweetened beverages and processed foods, is metabolized in the liver. If too much fructose is consumed, the liver cannot keep up with processing, and the excess fructose is converted to fat. This fat is then stored in the liver and can lead to non-alcoholic fatty liver disease (NAFLD). NAFLD is associated with increased insulin resistance, inflammation, and a higher risk of type 2 diabetes and cardiovascular disease.

The trap of zero products: are they really better?

Many people turn to zero products to avoid sugar, but are these alternatives really better? Sugar substitutes like aspartame, sucralose and acesulfame-K have their own risks. A 2017 study published in the Canadian Medical Association Journal found that artificial sweeteners can increase the risk of weight gain, high blood pressure and type 2 diabetes.

There is also evidence that artificial sweeteners can negatively affect the gut and increase the risk of metabolic diseases. A 2018 study in the Journal of Toxicology and Environmental Health showed that aspartame and sucralose can alter the gut microbiota, which can lead to impaired glucose tolerance.

Cancer risk from artificial sweeteners

There are also concerns about cancer risk. A long-term study from France, published in PLoS Medicine in 2022, examined the link between artificial sweeteners and cancer. The study, which followed over 100,000 adults over a ten-year period, found that consumption of aspartame and acesulfame-K was associated with an increased risk of cancer, particularly breast and lymphoma.

Note: How to avoid sugar traps

Conscious sugar consumption begins with knowing about hidden sources of sugar. When shopping, pay attention to ingredient lists and be skeptical of products that are advertised as "low-fat" or "healthy" - these often contain hidden sugar. Homemade meals offer the best control over your sugar consumption. Replace sugary snacks with fresh fruit, nuts or vegetables. And remember: even natural sweeteners like honey and agave syrup contain a lot of sugar and should be consumed in moderation.

Further scientific studies

A 2015 report by the World Health Organization (WHO) recommends reducing sugar intake to less than 10% of daily energy intake to reduce the risk of obesity, diabetes and dental caries. Another study published in the Journal of the American Medical Association in 2019 showed that people who get less than 5% of their calories from sugar have a 23% lower risk of cardiovascular disease.

20 super plants for stable blood sugar

Thankfully, there are a few useful helpers in nature that can help stabilize our blood sugar levels, even when we're not in control. Here we present the 20 best plants and foods for this.

Cinnamon:

• Studies have shown that cinnamon can improve insulin sensitivity. Sprinkle a teaspoon of cinnamon over your morning yogurt.

Bitter gourd:

• This exotic plant has been shown to lower blood sugar. It can be mixed into smoothies or consumed as a tea, and its slightly bitter taste is an acquired pleasure.

Ginseng:

• Ginseng root can stabilize blood sugar levels and is available as a tea or dietary supplement. It has a long history in traditional Chinese medicine.

Turmeric:

• The curcumin contained in turmeric has an anti-inflammatory and blood sugar-lowering effect. It goes perfectly in curries or can be enjoyed as a tea. Tip: A dash of black pepper helps to increase the bioavailability of curcumin.

Ginger:

• A dash of ginger in tea or food can help regulate blood sugar levels. Ginger also has digestive properties and can help with nausea.

Broccoli:

• Rich in sulforaphane, which can improve insulin sensitivity. Broccoli can be enjoyed steamed, roasted or raw in salads. Tip: Lightly frying broccoli in olive oil with garlic gives it a delicious flavor and retains its nutrients; try it with roasted almonds!

Spinach:

• An excellent source of magnesium, which helps control blood sugar, spinach can be enjoyed in smoothies, salads or as a side dish.

Nuts:

• Almonds, walnuts and cashews contain healthy fats and protein that help stabilize blood sugar. A handful of nuts is a perfect snack on the go. Tip: Try to avoid salted or sugared nuts to get the maximum health benefits.

Avocado:

• Contains healthy fats and fiber that regulate blood sugar. Avocado can be enjoyed in salads, on toast or as guacamole. Fun fact: Avocados are actually berries and belong to the laurel family.

Chickpeas:

• Rich in fiber and protein, which helps keep blood sugar levels stable. Chickpeas can be enjoyed in salads, stews or as hummus. Tip: Try roasted chickpeas as a crunchy snack.

Linseed:

• Contains omega-3 fatty acids and fiber, which lowers blood sugar. Flax seeds can be mixed into yogurt, smoothies or muesli. Flax seeds should be ground to better absorb the nutrients.

Green tea:

• Contains antioxidants that can stabilize blood sugar. Green tea is also known for its calming effects. Tip: Add a little lemon to enhance the flavor and absorb the antioxidants.

Olive oil:

• The healthy fats in olive oil help regulate blood sugar levels. Use olive oil in salad dressings or for cooking.

Beans:

• Rich in fiber and protein, which help keep blood sugar stable. Beans can be used in soups, stews or as a side dish. Tip: Rinse canned beans well to remove excess sodium.

Apples:

• The high fiber content helps to stabilize blood sugar. Apples are a practical and delicious snack for on the go.

Blueberries:

• Contain antioxidants that can help lower blood sugar levels. Blueberries are perfect in smoothies, yogurt, or just by themselves. Fun fact: Blueberries are one of the few foods that are naturally blue.

Quinoa:

• A good source of fiber and protein, which stabilize blood sugar. Quinoa can be used as a side dish or in salads. Tip: Rinse quinoa well before cooking to remove the natural bitter substances.

Oat ocks:

• Rich in soluble fiber, which regulates blood sugar, oatmeal is a great breakfast that keeps you full for a long time.

Garlic:

• Can help lower blood sugar levels. Garlic goes well in many dishes and gives them an aromatic taste. Fun fact: In ancient Egypt, garlic was given to workers to increase their stamina.

Sweet potatoes:

• A healthy source of carbohydrates that causes blood sugar to rise more slowly than regular potatoes. Sweet potatoes can be enjoyed baked, boiled or mashed. Tip: Try sweet potato fries as a healthier alternative to regular fries.

10 sugary foods that should not be
Candy shelf standing

Children probably have the best sense of whether a food contains sugar and is rated as "good" accordingly - but what about us? Apart from ketchup, Nutella and Müllermilch, there are many, many other hidden sugar bombs that are not found on the candy shelf. Here are a few examples:

1. Fruit yoghurt:

   ◦ Example: Müller Froop Strawberry – contains approx. 14.4 g sugar per 100 g.

2. Breakfast ocks:

   ◦ Example: Kellogg's Frosties – contains about 37 g of sugar per 100 g.

3. Fruit juices and nectars:

◦ Example: Hohes C Multivitamin – contains approx. 9.8 g sugar per 100 ml.

1. Salad dressings:

◦ Example: Thomy Salad Dressing French – contains approx. 6.7 g sugar per 100 ml.

1. Barbecue sauces:

◦ Example: Bull's Eye BBQ Sauce Original – contains approx. 34 g sugar per 100 g.

1. Canned fruit:

◦ Example: Dole pineapple chunks in light syrup – contains approx. 12 g sugar per 100 g.

1. Breakfast bars:

◦ Example: Nature Valley Crunchy Oats & Honey – contains approx. 28 g sugar per 100 g.

1. Tomato sauce:

◦ Example: Barilla Napoletana – contains approx. 6.5 g of sugar per 100 g.

1. Spreads (non-sweet):

◦ Example: Philadelphia Herbs – contains approx. 3.2 g sugar per 100 g.

1. Spice blends:
◦ Example:

– contains approx. 10 g sugar per 100 g.