No longer allowed: donuts Image: colourbox.de
60 days without: "now I live without sugar"
Roswitha Fitzinger in the self-experiment: Part 1 – why and how.
February 9, 2019 – 00:05 hours
I love honey bread for breakfast, or if it is supposed to be spicy, Mom's homemade jam also lands under a thin ham ham (taste thing, I know). If I want to pamper myself after lunch, I will afford briocheknof – of course, with sugar from the honey and the best with butter – and I should arrive in the evening after 20 hours for some sweet, I just barely gas station too, and I mean the pursuit of chocolate. The rib does not end in my mouth, but the whole plate must go. Fate, which by the way takes on every sweetness in my life. If I could just stop … "I do not think any slogan is more appropriate than this.
The following description is the reason for this self-test. In addition to the health point of view, I am disturbed by succumbing to the topic of candy as a loss of control. In addition, it is important to determine the effect of sugar abstinence on my body and spirit. It would help me with a diary in which I kept less what I eat, as well as my feelings, experiences and experiences in this regard.
By the way, weight loss is not the goal and not the reason for this self-experimentation. The loss of one or another impurity will not sink into the valley of tears.
"When it comes to sweets, it seems difficult for me to measure and I want to change this with radical failure."
Roswitha Fitzinger, editor of the magazine
On the other hand, it is far more important that we look at the food industry and its treatment on the topic: where is the sugar fed everywhere and under what name is it on the list of ingredients? Could you even give up sugar, is the sweet ingredient so present that there is little or no exit? Finally, there's a personal page. Is it your perseverance and your willingness to give up enough strength when you sit together in a social club or celebrate a family birthday party …?
My self-imposed conditions must be kept for 60 days without the so-called free sugar. These are by definition "all monosaccharides and disaccharides added by food, beverage, or chef to the producer, chef or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates." Because I fear that, as a substitute for sweeteners, we will enhance the use of fruit, in the coming months, I will mostly be without it. On the other hand, I would like to abandon alcohol during this time.
To be continued … As I did in the first few weeks, read on February 23rd. Then follow me in my experiment, then in a 14-day rhythm. I would also like to supplement my experience with the content related to sugar.
- Every Austrian uses 33 kilograms of sugar annually
- 17 percent of the 33 kilograms are from the sugar table, while the remainder is in the form of finished products, sweets, snacks and soft drinks
- In 1780, the annual consumption of Austrian sugar was 0.2 kilograms, and in 2000 the highest was 39.5 kilograms.
- The World Health Organization recommends 8 pieces of sugar per day (25 grams).
- The Austrians take an average of 29 pieces of sugar a day.
- The daily consumption of sugar in the form of soft drinks in Austria is 25 grams per head. (according to Euromonitor Intern.)
- 58 percent of the 600 drinks tested by Foodwatch contained more than five grams of sugar (2018)
Sugar – unnecessary but ubiquitous
Sugar has many faces and it's hard to escape. Nutritionist Margit Fensl responded to Roswitha Fitzinger.
OÖN: Does the human body need sugar for survival?
Margit Fensl: He does not need it. The body can produce glucose, which is important for the brain and heart for energy, from carbohydrates contained in fruits, vegetables or grains. The body does not even need carbohydrates to survive. Of vital importance for survival are the essential amino acids that have certain proteins, and the essential fatty acids. On the other hand, sugar is not important for the body. Sugar can also be brought from protein.
Nutritionist Margit Fensl
How much sugar is healthy?
The World Health Organization's recommendation was 50 grams per day. Now, go further and say that five percent of the daily energy intake would come from free sugar. These do not include fresh fruit and vegetables or milk sugar, but only added sugar. Under the new WHO guidelines, you must take a maximum of 25 grams per day. That would be about eight cubes of sugar. According to research, we take a lot more for ourselves, an average of 29 pounds per day.
What makes the body surplus sugar?
Too much sugar causes our pancreas to continually produce insulin. If it can not follow the production of insulin, it is almost overburdened, type 2 diabetes may occur. T This is one thing; on the other hand, sugar can act as a drug.
Why is sugar dependent?
Sugar molecules stick to dopamine receptors in the brain, creating a sense of happiness. Scanning of sugar consumers in the brain shows similar similarities to cocaine addicts. At the same time, sugar consumption also leads to degradation of the receptors, but in the episode you need even more sugar. That's why you're often looking for candy. The body is so trained on sugar that it wants more and more.
Is there any good or especially harmful sugar?
There's no good sugar. Honey, maple syrup, agave syrup, for example, is just as much sugar that quickly gets into the blood. In addition, foods are no longer minerals or vitamins, so you can not talk about a healthier or better sugar. It makes sense, however, that we eat whole foods. Although sugars, such as glucose and fructose, are also found in fruits and vegetables, we also absorb important fibers, minerals and vitamins.
Sugar has many names. What are the most common sugars?
Dextrose, sucrose, maltose, honey or fructose and glucose syrups predominantly found in non-alcoholic beverages. If they are high on the list of ingredients, they should turn red. Chocolate often also contains lactose, i.e. Milk sugar. Roasted products and biscuits often contain fructose. In the list of ingredients and nutritional tables, it's easy to see how much sugar is in the product, because they are sorted by quantity. If the first three products are the same sugar, caution is advised as it is a sign that there is a lot of sugar in it. Then I would see him as a stimulant, but would not feed him daily. In the case of compound foods, sugar is often divided into different species. There are different types of sugar in the list of ingredients in the fourth, seventh and eighth places to get the impression that it does not contain as much sugar. If I had summarized them, I would have to give the sugar first. This is the case, for example, in cereals.
The biggest sugar traps?
Most sugar is safe in sweets. Then there is hidden sugar, which is mostly found in prepared meals, but also in mustard or ketchup. Not to mention non-alcoholic drinks.
Can it be a solution to switch to organic products?
When dealing with raw materials and additives, organic foods are more desirable, but this does not mean that sugar is not used. I'm looking at an organic product from Cabanosi. It contains pork, bacon, salt, spices, garlic and sugar in the relatively last place. This shows me that there is little sugar in it. The nutrition table gives one gram of sugar. This is really minimal. In addition, artificial sweeteners such as cyclamate, saccharin, aspartame are prohibited in organic products.
When are we talking about whether artificial sweeteners or substitutes for sugar, such as birch and stevia, can be a solution?
I would not recommend you, too, because you will not escape from sweet taste, sweetheart. Everything is good only if the taste is very sweet.
Radically or gradually – how do I get without sugar or reduced sugar?
I recommend a more radical approach, especially when it comes to reducing added sugar. At first, it's difficult, but after a week, consumers have a different taste and sense of achievement. The best way to do this is to clean your candy, drink only water and unsweetened coffee and tea, and avoid using ready-made dishes and soft drinks. Then a lot has been done.
What are the effects of the elimination of sugar? When do they feel?
After one or two weeks, the feeling of taste changes. Delicious buds in our language seem sweet, then much more intense than before a sugar fasting. The same dishes can taste almost terribly sweet than before. If you give up sugar, you feel stronger and more active. It also exposes the desire to eat sweet. It also decreases, the skin becomes more beautiful and shiny. Gloves are often associated with extreme sugar intake.
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