Is sugar really as bad as everyone says?

Have you also developed a kind of love-hate relationship with it? Everyone loves it, everyone wants it. And yet, everyone hates it and would prefer to do without it altogether: We're talking about sugar.
Worldwide sugar consumption continues to rise, and controversial debates about this food have repeatedly erupted in recent years. Are all types of sugar really as unhealthy as we think? Or can sugar also be healthy? If so, which type of sugar? In what quantities? And what about "modern" sweeteners like stevia?
I will try to answer all these questions today.

What is sugar and how does it work?

Sugar is a carbohydrate and is found in countless foods and dishes. The most common sugar, white sugar, usually comes from sugar beet or sugar cane. It is extracted from these plants and then crystallized.

When we eat sugar, our body converts it into glucose. Glucose is a primary energy source for living organisms like humans: for our muscles and brain, glucose is actually the primary and therefore most important "fuel." Ultimately, we need sugar to function properly. So why is sugar so frowned upon?

Why does sugar have such a bad reputation?

Sugar can be extracted from two different types of carbohydrates: complex and simple carbohydrates.

Complex carbohydrates are found naturally in food; simple carbohydrates, on the other hand, are usually added to food. They can be found in foods and beverages such as sweetened coffee, energy drinks, fruit juices, cornflakes, and, of course, – quite a classic – in most sweets. These simple carbohydrates cause a rapid rise in our blood sugar levels. This sharp rise is followed by an equally rapid drop in blood sugar, which is why we sometimes feel particularly tired after consuming a sweet treat.

But excessive sugar consumption has more and longer-term consequences than just fatigue. Not only does it put a strain on the pancreas; high sugar consumption can also lead to weight gain, increase the risk of diabetes or high blood pressure, and more.

What about the “natural” sugar found in some foods?

Complex carbohydrates are found in foods like whole grains, legumes, and vegetables. As the name suggests, complex carbohydrates have a more complex structure than simple carbohydrates. This means the body takes longer to break down the sugar. It takes longer to digest and process, providing a long-lasting energy supply while sparing the pancreas. Foods containing complex carbohydrates are therefore rich in nutrients, provide our brain and muscles with valuable energy, and keep us fuller for longer.

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And what about fruit?

People know that fruit can contain a lot of sugar, and many try to avoid it as well. And it's true, sugar contains simple carbohydrates. But it also contains complex carbohydrates. That makes things a bit more complicated. One component of fruit makes the crucial difference: Fiber. Fiber isn't found in (artificially produced) fruit juices and slows the absorption of sugar into the body.Not to mention, fruit naturally contains a whole host of other important nutrients and is an important part of a balanced diet.

Natural sweeteners: agave syrup, maple syrup, coconut blossom sugar.

These sweeteners are more natural than processed white sugar. So they're healthier, too, right? However, our bodies break down and process these sugars in the same way as regular sugar. Coconut sugar, maple syrup, and agave nectar still fall into the "simple carbohydrate" category. These sweeteners have a stronger flavor than white sugar and are especially popular in baking. As long as everything is used in moderation, there's nothing wrong with consuming these natural sweeteners.

Sugar substitutes: Stevia and other artificial sweeteners

Artificial sweeteners are also being discussed. Many people choose sugar substitutes because they often contain very few calories. They have little effect on blood sugar levels and often taste sweeter than white sugar. Therefore, smaller amounts of these sugar substitutes have the same sweetening effect as a larger amount of conventional sugar.
One current meta-analysis found that artificial sweeteners do not pose a risk for diabetes, kidney disease, or high blood pressure. Another analysis However, it points out that sugars can cause an increased BMI and other complications. In summary, most studies to date are flawed and biased. Therefore, further research in this area is warranted.
Generally, it's best to prefer wholesome, natural foods to processed foods whenever possible. This includes added sugar and artificial sweeteners.

In the next nutrition blog post, I'll introduce you to 10 ways you can get your sugar consumption under control.

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