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Look how it lies there! Nicely packaged and seductive. Filled too, wonderful! But no, not this time! Ugh, gone, poison! We don't want to touch any more sugar. But then the hand tears up the paper, the mouth opens automatically. Tastes divine. At the same time, the guilty conscience announces itself: Failed again! No, it will not do anything with the renunciation of sugar. So rule number one is: Get rid of anything cute in this house immediately! Because household sugar, including sucrose, harbors health risks:
Obesity. Sugar makes you gain weight. Fructose in particular increases the feeling of hunger.
Type 2 diabetes. The more sugar, the more insulin is used. The fattening hormone is mainly responsible for weight gain. An excess can lead to insulin resistance and thus to type 2 diabetes.
Fatty liver. It can also be a result of high sugar consumption, as can heart disease. Inflammation and obesity associated with the sweet poison can cause it.
Tooth decay and periodontal disease. Our teeth don't like sugar at all. The complexion can also suffer.
Less energy. After a feeling of high, paired with happiness hormones, comes the low. You feel limp, you want to lie down first. Highly fluctuating blood sugar levels could even be responsible for depression. Intensive research is being carried out here.
Instead of traditional household sugar, you should therefore use these alternatives:
Sugar substitutes such as maltitol, mannitol, isomalt, sorbitol, xylitol or erythritol. They belong to the group of sugar alcohols and are naturally occurring carbohydrates that are very similar in structure and taste to table sugar. They have fewer calories than sugar, even zero erythritol, and do not require any insulin to be released. The disadvantage is that higher doses of these "sweeteners" can cause flatulence and diarrhea, with the exception of erythritol. Here, one gram per kilo of body weight is considered well tolerated. At 70 kilograms, that's 70 grams per day. The sugar substitutes are also tooth-friendly.
To the Sweeteners n include, for example, aspartame, cyclamate, saccharin, sucralose. These substitute sweeteners have zero calories but taste different from sugar. Experts disagree on how harmful or harmless they are. Sometimes it was said that individual substances are carcinogenic or make you fat because they simulate the body is supplying fuel and so upset the insulin level. Food cravings are the result. That doesn't seem to be really proven. However, sweeteners are definitely pure chemistry.
honey Although it has a few good ingredients, it is no healthier than sugar in terms of insulin release. Likewise agave syrup, maple syrup and the like.
Coconut blossom sugar is full of minerals and vitamins and is definitely less insulin triggering than table sugar. However, it doesn't have much fewer calories than this.
Stevia is obtained from the stevia plant, the honey herb, and processed industrially. It is 300 times more sweet than sugar, has a lot fewer calories, but has a bitter aftertaste. It is therefore often mixed with other sweeteners in food production.
Quick tips against the sweet taste
A cravings attack for chocolate and Co. lasts a maximum of 15 minutes. Here's how you can try to get through this critical time:
Drizzle a few drops of vanilla or cocoa oil on a handkerchief and smell them. This also boosts serotonin production in the brain a bit, and maybe it can be fooled and distracted. Illusion. Bitter substances are also good for diversionary maneuvers. It is available as drops or mouth sprays in pharmacies and drugstores. Chew gum, preferably peppermint. The strong taste can usually alleviate the craving for sweets. Brushing your teeth should also help. This conveys the message to the gray cells: No more eating. Does reaching into the snack box serve to relax? Then try alternatives such as music, a bath or cuddling - with whoever. Brainwork. Intensive thinking is distracting. How about a sudoku, crossword or quiz?
