Understanding Your Sugar Intake: A Guide to Healthier Eating
Manny people start their day with sugar, from jam on toast to sweetened yogurt, and ofen quickly exceed recommended daily limits. While sugar isn’t necessary in our diet, once consumed, it can trigger cravings for more. “We are only just beginning to understand that there are signaling pathways in the body between the intestine and the brain that very quickly program us for sugar,” explains Prof. Dr. Andreas Pfeiffer, a metabolism expert from the Charité university Hospital, in the pharmacy magazine “Diabetes Ratgeber”.
The World Health Organization (WHO) advises limiting free sugar intake to no more than 25 grams per day – this refers to sugars added to foods by manufacturers or consumers. However, the average person in Germany consumes three times that amount. Excessive sugar intake contributes to obesity and, consequently, type 2 diabetes, even when the sugar isn’t obviously present in sweets.
When we eat carbohydrates like starch,they are broken down into glucose in the intestines and released into the bloodstream. This triggers the release of insulin, a hormone that allows cells to absorb glucose for energy. While this process is vital,rapid spikes in insulin – caused by quickly absorbed sugars like those found in soda or white flour products – can be problematic. Insulin efficiently removes glucose from the blood, leading to a subsequent drop in blood sugar and triggering hunger, ultimately promoting weight gain.
Sugar is surprisingly prevalent in many processed foods. For years, fat was considered the primary culprit in weight gain, leading to a reduction of fat in many products. However, this fat was often replaced with sugar, which acts as a flavor enhancer. Today, sugar - frequently enough disguised under names like dextrose, corn syrup, or molasses – is hidden in foods like ketchup, yogurt, pickles, sausage, and even ready-made pizza.
“Fat has long been considered the main culprit in this progress,” says Prof. Dr. Stephan Martin, director of the west German Diabetes and Health Center in Düsseldorf, in the “Diabetes Guide”.
Prof. Dr. Martin recommends a diet lower in carbohydrates. A study he conducted showed participants lost weight simply by switching to bread with a higher protein content. This small dietary change can have a significant positive impact on blood sugar levels.
Source: Pharmacy magazine “Diabetes Ratgeber” 11/2025. Further health details can be found at https://www.diabetes-ratgeber.net, on Facebook (https://www.facebook.com/DiabetesRatgeber/) and on Instagram (https://www.instagram.com/diabetes_ratgeber/).
