10 tips from the nutritional therapist

Every German eats almost 35 kilograms of household sugar every year. But too much sugar damages the liver, increases the risk of diabetes, makes you fat and has bad teeth. So how do you get rid of cravings for sweets? Nutritional therapist Dorothea Portius from the SRH University of Health in Gera gives ten tips.

One Radical cures usually have little effect. It is better to replace the sugar little by little with natural sugar alternatives or carbohydrate sources such as fruit, vegetables and whole grain products. These also contain lots of nutrients and fiber, which keep you full for a long time and protect you from a “sugar hole”. If you bake cakes yourself, you can decide for yourself how much sweetening is used.

You should pay attention to a good nutrient combination of healthy fats, proteins and fiber. This stabilizes the blood sugar level. By consuming enough whole grain products, legumes and at least three portions of vegetables per day, you will stay full longer and avoid food cravings.

Avoid processed foods. Fruit yogurts, for example, often contain high amounts of sugar. Instead, you can refine natural yogurt yourself with fruit. It is best to generally choose fresh, unprocessed foods.

How much sugar a food contains can be found on the list of ingredients. Sugar is often hidden under several different terms. A mnemonic helps here: Everything that ends with “ose” on the list of ingredients is sweet!

You should take your time, enjoy the food and listen to your body when it signals that you are full.

Drinks like lemonade, energy drinks and sweetened coffee drinks often contain extremely high amounts of sugar. It is better to drink unsweetened drinks such as water, tea or coffee.

We often confuse thirst with hunger and reach for sweet snacks when we are actually just thirsty.

There are healthy alternatives for every snack craving. Good options include a handful of nuts, an apple or whole grain bread with grainy cream cheese.

Stress often leads to food cravings and an increased desire for sweet snacks. It’s better to look for healthy stress management strategies such as meditation, yoga or taking a walk outside.

Lack of sleep and restless sleep are triggers for food cravings.

The duration of the transition depends on various factors. For example, how much sugar you have consumed so far and how quickly you change your diet. It usually takes a few weeks to a few months to accustom the body to a low-sugar diet and reduce cravings for sweet foods and drinks.

Every body is different and switching to a low-sugar diet is easier or more difficult for some people. In any case, it is worth reducing sugar consumption in order to benefit from the long-term health benefits of a balanced diet.

Sugar is a food and initially provides our body with energy. But it has negative effects on metabolism if too much is consumed. Are there healthy alternatives? For example, many food manufacturers advertise with slogans such as “natural sweetness”. This includes maple syrup, coconut blossom sugar or agave syrup, for example. “But there’s just sugar behind it,” warns nutritional therapist Prof. Dorothea Portius. “Even though some of these types of sugar don’t raise blood sugar levels quite as quickly, in large quantities they still have negative effects on the metabolism and the body.” For example, coconut blossom sugar can lead to fatty liver if consumed excessively.

The situation is similar with sweeteners or sugar substitutes. “These have no influence on the feeling of satiety, which in turn causes more of these foods to be consumed,” says Professor Portius. In addition, recent studies show that these sugar alternatives have a negative impact on the intestinal flora and can even cause bacterial colonization in the intestine.

MDR (cbr) | First published on May 4th, 2023.