This article comes from the stern archive and first appeared on January 25, 2022.
Fruit sugar (fructose) is naturally present in small amounts in fruits, vegetables, grains and honey. But it is also often found in sugar mixtures that are added to sweets or soft drinks. The body has difficulty using fructose. It is considered an important risk factor for fatty liver disease.
Dextrose (glucose) has a better reputation for many people. Our brain almost exclusively uses glucose as an energy source. It is found in sweet fruits, but is also produced industrially. The body utilizes it better than fructose. According to the German Nutrition Society, you should not consume more than 50 grams of free sugar per day – that corresponds to 200 kcal and therefore 10 percent of the average total energy intake. Free sugars are mainly found in confectionery, juices, sodas and industrially processed foods.
High Fructose Corn Syrup is a sugar syrup made from corn sugar. It is found in more and more foods because it can be produced cheaply. Possible health problems due to the high fructose content. Suspected of promoting abdominal fat and fatty liver.
Brown sugar is often referred to as “healthy” sugar. It is not highly purified sugar from beets or sugar cane. May contain traces of micronutrients, but in very small amounts and therefore ineffective – so it is no healthier than white table sugar.
Sweeteners are hidden behind names such as saccharin, cyclamate or sucralose. They contain no calories, but are not healthier. They do not create a feeling of satiety, on the contrary. There are many doctors who say that sweeteners are increasing the obesity epidemic. There is also evidence that sweeteners damage the microbiome, i.e. the coexistence of healthy bacteria, especially in the intestine.
Stevia is obtained from the leaves of the plant of the same name. The substance does not affect blood sugar levels. It has been approved in the EU since 2011. But it should still only be consumed in small quantities; the possibility of side effects has not been conclusively clarified.
Honey consists of around 80 percent fructose and glucose. It is almost as high in calories as regular sugar. But honey has a higher sweetening power, so you use less of it. It also contains minerals, magnesium and vitamins C, B1 and B2 – but the amount is small and only minimally effective.
Rice syrup is a plant-based food. It contains more glucose than regular sugar, but no fructose. However, the difference is small, so rice syrup is not healthier either.
From February 18th to March 24th, presenter Dieter Könnes invites viewers of “stern TV am Sonntag” to work together to reduce their sugar consumption in just five weeks under the motto “Simply Sugar Free”. They receive prominent support from actress Tina Ruland, who, together with two other colleagues, dares to quit sugar cold. “stern TV am Sonntag” runs on February 18th at 11 p.m. on RTL and parallel on RTL.
Transparency note: The star is part of RTL Deutschland.
