"Sugar is not the biggest evil - but in these quantities, it is alarming."

Is sugar really as bad as everyone claims?

"No, sugar is not inherently bad. Our body needs sugar (glucose) to a certain extent. As an energy source and the brain's preferred source of energy, it plays an important role in our energy balance. However, it always depends on the amount (and timing) of sugar consumption."

Often we start the day with a sweet breakfast, followed by coffee with (milk) sugar, a dessert at lunchtime, a cookie in the afternoon, and chocolate in the evening. If we also consider the hidden sugar in our processed foods, we quickly exceed the recommended sugar intake by a multiple. Sugar is not the biggest evil - but in these quantities, it is alarming.

Why do so many people have the desire for (so much) sugar?

"Biologically speaking, sugar activates the reward system in the brain and leads to a rapid release of dopamine - similar to addictive substances. This is because our bodies evolutionarily prefer energy-rich food, which was crucial for survival in the past. Additionally, many people are accustomed to a high sugar consumption since it is present in many foods from a young age. Stress, fatigue, or emotional factors intensify the craving because sugar provides short-term energy and can have a calming effect. At the same time, heavily sweetened foods alter the sense of taste, making less sweet alternatives less appealing."

Some claim that those who eat too much sugar are simply lacking willpower. What is your opinion on this?

"A high sugar consumption is not simply a matter of willpower. The consumption of sugar-rich foods is linked to neuronal functions in the brain. In addition, stress, habits, and hidden sugars in foods play a role. Instead of mere discipline, it requires awareness, strategies, and a healthier environment."

The term "sugar addiction" is on everyone's lips, but are there really studies that prove that sugar has addictive potential?

"There are some studies on the question of whether sugar is addictive. However, the research is not unanimous on this. Studies show that sugar consumption can promote addictive patterns, such as cravings, loss of control, and withdrawal symptoms. The reasons for this are complex and deeply rooted in us humans. For example, the preference for sweets is innate and we associate it with pleasure, joy, and simply a good feeling that we want to experience again and again. However, a clinical diagnosis of 'sugar addiction' does not exist."

What impact does our craving for sugar have on our daily food choices?

"Our craving for sugar strongly influences our daily food choices. Many unconsciously opt for highly processed products with hidden sugar - from breakfast cereals to yogurts to ready meals. Sweet snacks and soft drinks are often preferred as they provide short-term energy and activate the reward system.

At the same time, high sugar consumption can alter the sense of taste: Natural foods such as fruits or vegetables taste less intense, while heavily sweetened products are perceived as "normal." This makes it difficult to choose healthier alternatives, and the cycle of high sugar consumption continues."

How do you break out of this "sugar vicious circle"? How do you succeed in transitioning to a lower-sugar lifestyle?

"This is best achieved gradually. Initially, it helps to become aware of where hidden sugars are contained and to select foods more targeted accordingly. Instead of cutting out sugar radically, it is advisable to reduce it gradually in order to retrain the taste buds. Natural alternatives such as fruit, nuts, or cinnamon can help satisfy the craving for sweets. Additionally, it is important to have regular meals with sufficient proteins and fibers to prevent cravings. Drinking plenty of water or unsweetened tea can also help, as thirst is often mistaken for hunger. Enjoying sweets consciously in small amounts, rather than snacking uncontrollably, makes it easier to transition to a lower-sugar lifestyle."

One of the big challenges: shopping for low-sugar products - do you have any tips?

"Shopping for low-sugar products starts with consciously reading the ingredient lists, as sugar is often hidden under names like glucose syrup, maltodextrin, or fruit sugar. It is best to opt for unprocessed foods such as fresh fruits, vegetables, nuts, and whole grain products. For those who still choose processed foods, it is advisable to go for options without added sugar – especially when it comes to yogurts, cereals, or sauces. Cooking at home also helps to control the sugar content. Not new, but still effective: Avoid shopping on an empty stomach, as this often leads to more sweets ending up in the shopping cart than planned."