WEBVTT 1 00:00:00.733 --> 00:00:03.960 Gumdrops, licorice or chocolate. 2 00:00:04.410 --> 00:00:07.300 Somehow we just can't keep our hands off them! 3 00:00:08.937 --> 00:00:10.303 Sweet temptation! 4 00:00:11.172 --> 00:00:13.762 Relaxation, happiness. 5 00:00:16.950 --> 00:00:19.450 Because it's like a little reward sometimes. 6 00:00:23.185 --> 00:00:25.239 For a moment, you forget the world. 7 00:00:26.253 --> 00:00:27.253 It makes you happy. 8 00:00:28.053 --> 00:00:29.220 Yes, really. 9 00:00:29.240 --> 00:00:31.020 And the science bears it out. 10 00:00:31.040 --> 00:00:34.790 Nutritionist Martin Smollich explains what sweeteners do to us. 11 00:00:36.920 --> 00:00:40.640 Sugar and also fat have positive effects on the brain. 12 00:00:41.000 --> 00:00:44.159 When the two come together it's particularly critical, 13 00:00:44.159 --> 00:00:46.620 so when there's sugar and fat in one food— 14 00:00:46.790 --> 00:00:49.540 that triggers dopamine release all the more, 15 00:00:49.550 --> 00:00:51.020 and creates this happiness effect. 16 00:00:51.763 --> 00:00:54.870 That might sound good, but actually, it's bad. 17 00:00:55.030 --> 00:00:56.820 Sugar is unhealthy. 18 00:00:56.830 --> 00:01:00.070 It provides pure energy without vitamins or nutrients. 19 00:01:00.070 --> 00:01:02.010 And that can make you ill. 20 00:01:03.050 --> 00:01:06.540 When sugar enters the body, insulin is released, 21 00:01:06.583 --> 00:01:10.030 and we consume energy in the form of calories. 22 00:01:10.209 --> 00:01:14.410 And both together—a lot of insulin and a lot of calories— 23 00:01:14.410 --> 00:01:18.173 are at the root of all diseases of civilization. 24 00:01:18.816 --> 00:01:22.200 Among them, non-alcoholic fatty liver disease, 25 00:01:22.240 --> 00:01:26.120 lipid metabolism disorder, cardiovascular diseases, obesity, 26 00:01:26.120 --> 00:01:27.980 diabetes, and cancer. 27 00:01:28.280 --> 00:01:31.333 The World Health Organization recommends a maximum of 28 00:01:31.333 --> 00:01:34.900 8 cubes of sugar per day, that's 25 grams . 29 00:01:34.910 --> 00:01:38.030 But most of us eat two to three times this amount. 30 00:01:40.600 --> 00:01:43.430 It looks straightforward— very little versus a lot. 31 00:01:43.440 --> 00:01:46.120 But none of us eat sugar cubes. We have this discrepancy 32 00:01:46.120 --> 00:01:49.190 because this here is hidden in so many foods. 33 00:01:49.867 --> 00:01:54.040 For example, in fruit yogurts, ready to eat meals and snacks— 34 00:01:54.200 --> 00:01:57.720 we find sugar everywhere in the list of ingredients, 35 00:01:57.720 --> 00:02:02.700 often listed as glucose, dextrose, invert sugar syrup or fructose. 36 00:02:02.763 --> 00:02:03.940 Hold on! 37 00:02:03.950 --> 00:02:04.930 Fructose? 38 00:02:06.200 --> 00:02:09.600 Fructose sounds very healthy— better than industrially produced, 39 00:02:09.600 --> 00:02:11.180 conventional sugar at least. 40 00:02:11.560 --> 00:02:15.470 But the problem is, is that fructose is particularly toxic for the liver. 41 00:02:16.502 --> 00:02:20.160 Incidentally, this also applies to natural and supposedly 42 00:02:20.160 --> 00:02:24.320 healthier sweetener alternatives, including agave syrup, maple syrup 43 00:02:24.320 --> 00:02:26.230 or honey—all sugar. 44 00:02:28.607 --> 00:02:33.776 In honey there are traces of other substances, vitamins, minerals— 45 00:02:33.840 --> 00:02:35.700 but in very small amounts. 46 00:02:36.120 --> 00:02:38.380 You can't eat enough kilos of honey to have 47 00:02:38.389 --> 00:02:39.740 any relevant vitamin intake. 48 00:02:39.750 --> 00:02:42.620 That's just marketing and nonsense ultimately. 49 00:02:43.752 --> 00:02:46.600 Fruit contains many vitamins as well. 50 00:02:46.720 --> 00:02:50.800 So despite the fructose, you can eat up to two portions a day. 51 00:02:51.000 --> 00:02:55.320 And if you exercise a lot, you can also consume a little more sugar. 52 00:02:55.880 --> 00:02:59.407 Half an hour's jogging earns you a chocolate bar— 53 00:02:59.540 --> 00:03:00.880 at least a small one.