1. Why sugar is important – and can be problematic
Sugar provides quick energy, but too much can harm the body in the long run.
Many people consume significantly more sugar than is healthy – often unknowingly through hidden sugars in drinks, processed foods, or snacks.
The result: weight gain, energy slumps, and an increased risk of disease.
2. Basics & Explanation
- Sugar = carbohydrates in a quickly available form.
- Main types:
- Glucose (grape sugar) – directly usable for energy.
- Fructose (fruit sugar) – found in fruit, but also in industrial syrup.
- Sucrose (table sugar) – a mixture of glucose and fructose.
- Sugar provides 4 kcal per gram, but no vitamins or minerals (“empty calories”).
- Sources:
- Natural: fruit, dairy products, honey.
- Industrial: sweets, soft drinks, processed foods, ketchup, etc.
3. Challenges & Risks
- Hidden sugar: Often in products that don’t taste sweet (e.g., sauces, bread, muesli).
- Blood sugar fluctuations: High sugar consumption leads to rapid spikes and crashes → fatigue, cravings.
- Long-term consequences:
- Overweight and fatty liver
- Increased risk of type 2 diabetes
- Inflammatory processes in the body
- Cavities and dental problems
- Addictive potential: Sugar activates the reward system in the brain.
4. Tips & First Steps
- Check drinks: Soft drinks, energy drinks, and fruit juices are main sources.
- Read labels: Sugar hides behind names like glucose syrup, maltose, dextrose.
- Reduce slowly: Gradually decrease sweetness to retrain your taste buds.
- Better alternatives: Water, unsweetened tea, fruit instead of sweets.
- Stable meals: Protein, healthy fats, and fiber keep blood sugar stable.
5. Your next step
Get the bestforming app and discover:
- How much sugar you actually consume
- Concrete tips for reduction in everyday life
- Support in building healthier eating habits
This way, you reduce sugar step by step – without deprivation, but with a lasting effect on energy and health.