How healthy are salt, sugar, fat or alcohol?

How unhealthy are salt, sugar, fat and alcohol?

09/02/2015

Salt, sugar, fat and alcohol are not known to be good for your health. But hardly anyone comes around to use salt and fat to prepare delicious meals. Sugar is also on the daily diet of many. And alcohol is probably the most common stimulant. How unhealthy are they „evil four“ but really?

The „evil four“ are demonized as unhealthy
All people want to live healthy. Nutrition sometimes plays the biggest role. But much of what tastes is considered unhealthy: fat makes you fat, sugar makes you thicker, salt leads to hypertension and alcohol damages the liver. But you do not have to do without greasy, salty or sweet food in order to eat a healthy diet. And one or the other alcoholic beverage is allowed. But as so often in life: It depends on the right degree. The news agency dpa reported in a recent report on how unhealthy the demonized „evil four“ really are.

Fat food puts a strain on the liver
A high-fat diet puts a strain on the liver. Fat can accumulate in the cells, resulting in fatty liver, which can also become inflamed over time, as the German Liver Foundation explains. Since sufferers often know nothing about their fatty liver, the Foundation advises to a regular check of the liver values ​​at the family doctor. Many liver diseases, if left untreated, can lead to cirrhosis and liver cell cancer. If elevated liver values ​​were found, offer in addition to medication and a change in lifestyle also ways to detoxify the liver from herbal medicine, in order to lower the values.

Consume preferably vegetable rather than animal fats
However, potential liver damage is not the only reason why fat should be consumed in moderation. Fatty foods also increase the risk of being overweight or obese. And that increases the risk for many diseases. For example, the German Society for Nutrition (DGE) points out that too many saturated fatty acids increase the risk of lipid metabolism disorders, with the possible result of cardiovascular diseases. The magazine „New pharmacies Illustrated“ reports that the largest amount of fat in the day is made from spreads and cooking fats, such as butter, margarine, sour cream or oils. This is followed by meat products and dairy products. Fat should not be demonized in principle. Fatty acids are vital according to the DGE. It is good to use unsaturated fatty acids and instead of animal rather to consume vegetable fats. This also has a positive effect on the cholesterol levels. The should be low, for example, to reduce the risk of stroke, says the Professional Association of German Neurologists (BDN) in Krefeld.

Too much sugar increases the risk of obesity and diabetes
The human body needs carbohydrates as an energy source. These include starch and sugar. But too much of it quickly leads to overweight. In particular, sugary sodas are viewed critically. These often contain no other nutrients in addition to the sugar. Such drinks not only promote obesity, but also increase the risk of diabetes, as the consumer center North Rhine -Westphalia in their guide „Attention, sugar!“ explained. Although carbohydrates are a must for the body, sugar is not. Consumers should make better use of fresh fruit or home-made fruit yoghurt to avoid sugar or other sweeteners such as honey or syrup. Only recently, the Bavarian consumer advice center had pointed out that brown sugar is not healthier than white („https://www.heilpraxisnet.de/naturheilpraxis/brauner-zucker-nicht-gesuender-als-weisser-901853447533.php“). In some countries, the problem of sweet drinks is being tackled with special levies. For example, there has been one in France since 2012 „Cola control“ for sugar fortified drinks.

„Hidden“ Sugar in food
The dpa message indicates that it is best to look at the nutritional value table to determine the single and double sugars that it contains. The list of ingredients alone is often not enough, because next to „sugar“ Other ingredients such as milk and fructose, dextrose or sucrose contribute to the salary. In addition, ingredients such as dried fruits or chocolate crumbs increase the sugar content. In addition, sugar can be bad for the teeth, as evidenced by various studies. The German Society for Dental Retention (DGZ) advises limiting the consumption of sugary foods and beverages as well as reducing the frequency of sugary snacks and drinks. In addition, caries risk could be reduced by substituting sugar with sugar substitutes or sweeteners. The World Health Organization (WHO) recommends for adults no more than 50 to a maximum of 60 grams of sugar per day.

High blood pressure due to too much salt
Salt, the number three among the „evil four“, makes the blood pressure rise. Hypertension, on the other hand, is a risk factor for strokes. According to WHO guidelines, an adult should consume a maximum of six grams of salt a day. According to the German Society for Hypertension and Prevention, this is equivalent to a level teaspoon. However, Germans averaged 9.5 grams per day. The risk of stroke increases at a consumption of daily instead of five grams of salt in the long term by almost a quarter, says the Professional Association of German Neurologists (BDN). However, it must not completely disappear from the diet. Salt is vital for the body. As the high pressure league explains, the contained sodium protects the cells from dehydration, regulates the water balance, metabolism and blood circulation. Ideally, finished products should also be avoided in order to keep an eye on the salt content. If you cook yourself, you are more aware of how much salt is contained and can also resort to alternatives for more flavor, such as fresh spices and herbs.

How much alcohol is harmful?
According to the DGE, regular alcohol consumption adversely affects muscle performance, damages nerves and organs - as well as the liver, for example, the pancreas, and promotes the development of obesity as well as mental disorders and cancer. Women should drink no more than a glass of beer, wine, or schnapps per day to minimize liver hazards, and to abstain from alcohol two days a week, as the Federal Center for Health Education (BZgA) said last week Year communicated. Men have slightly different limits. With them, the risk of damage to health, even with a maximum of two glasses of beer or wine or two schnapps per day is still relatively low. But they too should completely abstain from alcohol for at least two days a week. The drinking behavior of the parents also characterizes the children. If, for example, the offspring learns that alcohol is part of their evening or leisure, they will take over this ritual later. Above all, it is problematic if the parents resort to alcohol because of stress in order to relax. The Professional Association for Child and Adolescent Psychiatry pointed this out. (Ad)