{"id":87729,"date":"2026-09-27T12:28:46","date_gmt":"2026-09-27T10:28:46","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/planning-a-sugar-free-diet\/"},"modified":"2026-09-27T13:39:13","modified_gmt":"2026-09-27T11:39:13","slug":"planning-a-sugar-free-diet","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/planning-a-sugar-free-diet\/","title":{"rendered":"Planning a sugar-free diet: why it pays off and how you manage it"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column][vc_column_text]<b>The most important points in brief:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you plan a sugar free diet cleverly, you can use it to reduce cravings, stabilise your blood sugar level and lower the risk of diabetes and cardiovascular disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body does not need added sugar, it needs usable carbohydrates from natural foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Many foods contain hidden sugar, so reading labels is essential.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With the right choice of foods and clever alternatives, a sugar free diet is easy to put into practice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Structured nutrition plans help you to eat sugar free over the long term and to build healthy habits.<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">A sugar free diet can help you to raise your wellbeing, avoid cravings and lower the risk of conditions such as diabetes or cardiovascular disease. But how do you manage to banish sugar from your everyday life? Here you get a clear strategy and learn what the benefits of living sugar free in a lasting and simple way are. We also give you an insight into why sugar is such a hot topic in society. Look forward to it.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"index-list\"><p class=\"h4 index-list__title\"> Table of contents<\/p><ul><\/ul><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >What is sugar and how is it built?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Sugar (total sugars) is a form of carbohydrate that occurs in many natural and processed foods. Chemically, sugars belong to the group of monosaccharides (single sugars) and disaccharides (double sugars). The best known types of sugar are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glucose (dextrose)<\/b><span style=\"font-weight: 400;\">: the body&#8217;s main source of energy, quickly digestible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fructose (fruit sugar)<\/b><span style=\"font-weight: 400;\">: occurs in fruit and honey, is metabolised in the liver.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sucrose (table sugar)<\/b><span style=\"font-weight: 400;\">: a combination of glucose and fructose, widespread in foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lactose (milk sugar)<\/b><span style=\"font-weight: 400;\">: consists of glucose and galactose, naturally contained in dairy products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Galactose<\/b><span style=\"font-weight: 400;\">: a component of lactose, which is contained in dairy products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maltose (malt sugar)<\/b><span style=\"font-weight: 400;\">: consists of two glucose molecules, found in sprouting grain and malt products.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sugars that usually occur in foods left in their natural state, such as fruit, vegetables, milk and dairy products, are not the problem here. These products also supply valuable nutrients and in their natural form have their place on the menu. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">What is problematic for the body, on the other hand, are the so called &#8220;added sugars&#8221; or &#8220;free sugars&#8221;. These are sugars that manufacturers or consumers add to foods, along with the sugars that occur naturally in honey, syrups, fruit juice concentrates and fruit juices. Sugar is often used as a flavour enhancer or preservative and can bring health disadvantages over the long term. (1, 2)<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Does the body really need sugar?<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Sugar, glucose in particular, is one of the body&#8217;s main sources of energy. But does that mean we have to consume sugar in its simple form? The answer is no. Our body is able to obtain glucose itself from complex carbohydrates such as wholegrain products, vegetables and pulses. These are broken down into single sugars in the digestive tract and made available to the body as energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The German Nutrition Society (DGE) therefore recommends taking the greater part of your carbohydrates from wholesome foods rich in fibre, instead of consuming sugar sweetened foods and heavily processed foods. An excessive sugar intake can lead to insulin resistance, inflammatory reactions and a raised risk of excess weight and metabolic disease. (2)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conclusion: your body does not need added sugar, it needs good quality carbohydrates that it can use well, from natural, wholesome foods. A conscious, sugar free way of eating can contribute to more energy and a more stable blood sugar level over the long term, and it also has <\/span><a title=\"Sugar free nutrition plan\" href=\"https:\/\/foodpunk.com\/de\/blog\/ernaehrungsplan-ohne-zucker\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">further health benefits<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>[\/vc_column_text][vc_raw_html el_class=&#8221;fp-lead-hinweis-row&#8221;]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[\/vc_raw_html]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >What does <em><\/em>eating sugar free<em><\/em> mean?<\/h2><\/div><\/div>[vc_column_text elem_margin_bottom=&#8221;vmb-1&#8243;]<span style=\"font-weight: 400;\">Eating sugar free does not only mean no longer consuming table sugar. Free sugars are often hidden in foods that look healthy at first glance. These include juices, fruit yoghurts, mueslis or even savoury ready meals, for example. The aim is to avoid these sugars above all and to focus on natural, nutrient rich foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A look at the list of ingredients is worth it. It lets you deliberately avoid foods with hidden sugars.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But do not worry, a sugar free diet does not have to be complicated. With a <a title=\"Sugar free nutrition plan\" href=\"https:\/\/foodpunk.com\/en\/blog\/planning-a-sugar-free-diet\/#buy\"><strong>well thought out plan<\/strong><\/a> the switch is much easier. And this is exactly where Foodpunk comes in.<\/span>[\/vc_column_text][vc_row_inner row_padding=&#8221;vpt-1 vpb-1&#8243; row_bg_color=&#8221;bg&#8211;color&#8211;bg-blue&#8221; row_boxpadding=&#8221;vc_boxpadding&#8221;][vc_column_inner][vc_column_text elem_margin_top=&#8221;vmt-1&#8243; elem_margin_bottom=&#8221;vmb-1&#8243;]<span style=\"font-weight: 400;\">In many products sugar hides under a wide range of names. Frequently used terms are:<strong> sucrose, glucose syrup, fructose, maltodextrin, dextrose, invert sugar syrup, lactose, honey, maple syrup and coconut blossom sugar.<\/strong> (2)<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column]<div class=\"vmt-1 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >How to put a sugar free diet into practice step by step<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find out where sugar sits in your diet<\/b><span style=\"font-weight: 400;\">: keep a food diary or use an app to find out how much sugar you take in each day. Hidden sugar lurks in many products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Learn to decode food labels<\/b><span style=\"font-weight: 400;\">: look out for terms such as glucose syrup, fructose or maltodextrin. These often stand for added sugar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Go for natural sweetness<\/b><span style=\"font-weight: 400;\">: instead of refined sugar you can fall back on stevia, xylitol or erythritol. Fresh fruit can also provide sweetness in recipes without driving your blood sugar up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan your meals in advance<\/b><span style=\"font-weight: 400;\">: with a structured nutrition plan it becomes much easier to eat sugar free. Foodpunk helps you find tasty, balanced recipes that fit your needs perfectly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pay attention to your drinks<\/b><span style=\"font-weight: 400;\">: soft drinks and juices often contain a lot of sugar. Water, unsweetened teas or infused water with slices of cucumber or lemon are great alternatives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cook for yourself<\/b><span style=\"font-weight: 400;\">: that way you have control over the ingredients and can make sure that no hidden sugars end up in your food.<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-a-sugar-free-diet\/#buy\" target=\"\" rel=\"\" title=\"Sugar free nutrition plan\" class=\"btn--full btn--primary btn--sm \"><span>Create your personal sugar free nutrition plan now<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Practical foods without sugar<\/h2><\/div><\/div>[vc_column_text elem_margin_bottom=&#8221;vmb-1&#8243;]<span style=\"font-weight: 400;\"><strong>If you want to plan a sugar free diet<\/strong>, you should know which foods you can enjoy without a second thought. Here are a few examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Vegetables:<span style=\"font-weight: 400;\"> broccoli, spinach, courgette, peppers, cauliflower, cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Fruit low in fruit sugar:<span style=\"font-weight: 400;\"> berries (strawberries, raspberries, blueberries), avocado, citrus fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Protein sources:<span style=\"font-weight: 400;\"> eggs, fish, poultry, tofu, tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Dairy products without added sugar:<span style=\"font-weight: 400;\"> natural yoghurt, quark, unsweetened almond or coconut milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Pulses &amp; nuts:<span style=\"font-weight: 400;\"> lentils, chickpeas, walnuts, almonds, chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Wholegrain products:<span style=\"font-weight: 400;\"> oats, quinoa, buckwheat, wholegrain spelt bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Healthy fats:<span style=\"font-weight: 400;\"> olive oil, linseed oil, coconut oil, grass fed butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods supply you with important nutrients and help you to keep a sugar free diet going over the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With these natural ingredients you can easily replace industrially produced sugar bombs. Here are a few examples:<\/span>[\/vc_column_text][vc_row_inner row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text elem_margin_top=&#8221;vmt-1&#8243;]An alternative to shop bought fruit yoghurt: <a href=\"https:\/\/foodpunk.com\/de\/rezepte\/kokosjoghurt-mit-himbeer-rhabarber-kompott\/\" target=\"_blank\" rel=\"noopener\">coconut yoghurt with raspberry and rhubarb compote<\/a>[\/vc_column_text][vc_single_image image=&#8221;71303&#8243; img_size=&#8221;large&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; elem_margin_top=&#8221;vmt-1&#8243; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/kokosjoghurt-mit-himbeer-rhabarber-kompott\/&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_column_text elem_margin_top=&#8221;vmt-1&#8243;]An alternative to shop bought crunchy muesli: <a href=\"https:\/\/foodpunk.com\/de\/rezepte\/foodpunk-low-carb-knuspermuesli\/\" target=\"_blank\" rel=\"noopener\">homemade crunchy muesli with nuts and seeds<\/a>[\/vc_column_text][vc_single_image image=&#8221;71305&#8243; img_size=&#8221;large&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; elem_margin_top=&#8221;vmt-1&#8243; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/foodpunk-low-carb-knuspermuesli\/&#8221;][\/vc_column_inner][\/vc_row_inner]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >This is how good sweet things without sugar are<\/h2><\/div><\/div>[vc_column_text elem_margin_bottom=&#8221;vmb-1&#8243;]<span style=\"font-weight: 400;\">With cakes and sweets the fun stops, you might be thinking. But you can plan a sugar free diet without going without sweet dishes. Here are a few simple and tasty recipes that you can make without sugar:<\/span>[\/vc_column_text][vc_row_inner row_padding=&#8221;vpt-1 vpb-1&#8243;][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;71307&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; elem_margin_top=&#8221;vmt-1&#8243; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/foodpunk-schoko-trueffel-low-carb\/&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;71309&#8243; img_size=&#8221;large&#8221; add_caption=&#8221;yes&#8221; onclick=&#8221;custom_link&#8221; img_link_target=&#8221;_blank&#8221; elem_margin_top=&#8221;vmt-1&#8243; link=&#8221;https:\/\/foodpunk.com\/de\/rezepte\/white-chocolate-macadamia-blondie\/&#8221;][\/vc_column_inner][\/vc_row_inner]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-a-sugar-free-diet\/#buy\" target=\"\" rel=\"\" title=\"Sugar free nutrition plan\" class=\"btn--full btn--primary btn--sm \"><span>Individual meals for your sugar free diet: try it now<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Scientific findings: why a sugar free diet makes sense<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Numerous scientific studies show the positive effects of a sugar free diet on health. A high sugar intake is associated with a raised risk of excess weight, type 2 diabetes and cardiovascular disease. A comprehensive review by the World Health Organization (WHO) recommends reducing daily sugar consumption drastically in order to lower the risk of chronic disease. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The German Nutrition Society shares this position. A reduced sugar intake contributes to weight reduction through a calorie deficit and therefore lowers the risk of obesity. Dental health also benefits enormously from a sugar free diet, because sugar is a main factor in the development of tooth decay  (2, 3)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By deciding in favour of a sugar free diet you can not only raise your wellbeing, you can also protect your health over the long term. A structured nutrition plan with balanced meals can help you make the switch more easily and keep it up for good.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Public health, compact &amp; clear: sugar consumption, a social problem? Political measures &amp; nutrition guidelines for reducing sugar<\/h2><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >Guidelines on sugar intake<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Both the German Nutrition Society (DGE) and the World Health Organization (WHO) give clear recommendations on limiting sugar intake. Both recommend that at most 10 % of daily energy intake should come from free sugar. With an estimated total intake of 2000 kcal per day, that corresponds to a maximum intake of 50 g of free sugars. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This also includes naturally occurring sugars from honey, syrups, fruit juices and fruit juice concentrates. The recommendation is not to be understood as a recommended intake, but as a maximum upper limit. For children and young people this upper limit is lower still.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even so, the actual sugar intake in Germany lies clearly above these values, which over the long term raises the risk of obesity, type 2 diabetes and cardiovascular disease. (2, 3)<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >Sugar intake in Germany: results of the National Nutrition Survey<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">The second National Nutrition Survey (Nationale Verzehrsstudie II, NVS II) examined eating behaviour in Germany. According to the results, average daily sugar consumption lies above the recommendations:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adults take in 90 to 100 g of sugar per day on average.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Particularly high values were found in children and young people, above all through sweets and sweetened drinks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The largest share of sugar comes from processed foods and drinks, often without consumers knowing. (4)<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_single_image image=&#8221;71326&#8243; img_size=&#8221;large&#8221; elem_margin_top=&#8221;vmt-1&#8243;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >National reduction strategy &amp; sugar tax in other countries<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">To reduce excessive sugar consumption and its health consequences, many countries rely on political measures. In Germany the National Reduction and Innovation Strategy for sugar, fats and salt in ready made products was introduced in 2018. This strategy relies on voluntary agreements with the food industry in order to lower sugar content step by step. Critics complain, however, that progress has so far been slow. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other countries take a far more consistent approach:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The United Kingdom introduced a sugar tax on soft drinks in 2018. Manufacturers then reduced the sugar content of their drinks significantly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">France, Mexico and Norway have also introduced sugar taxes, which have noticeably lowered consumption of sweet drinks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chile relies not only on a sugar tax, but also on warning labels on packaging that inform consumers about the high sugar content. (5, 6, 7)<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4  \" >What does that mean for you?<\/h3><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Even though it is scientifically proven that sugar harms us, sufficient state regulation (structural prevention) to reduce sugar consumption is missing. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That is why we see it as our responsibility to inform you about a healthy way of eating, so that you can make decisions on your own responsibility that are good for your health (behavioural prevention).  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both approaches matter, yet studies show that political measures and clear labelling are often more effective than information alone. (6, 7)<\/span>[\/vc_column_text]<div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-a-sugar-free-diet\/#buy\" target=\"\" rel=\"\" title=\"Sugar free nutrition plan\" class=\"btn--full btn--primary btn--sm \"><span>Make the switch easier for yourself with your personal nutrition plan<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Conclusion: your way into a life without sugar<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A sugar free diet is a big step towards health and wellbeing. With the right strategy, and a nutrition plan that is tailored to you, the switch works much more easily. So why make it complicated when it can be simple?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start now with your <a href=\"https:\/\/foodpunk.com\/en\/blog\/planning-a-sugar-free-diet\/#buy\">personalised Foodpunk plan<\/a> and see how tasty and straightforward a sugar free diet can be.<\/span>[\/vc_column_text]<div class=\"wpb_content_element\" ><div class=\"accordion\"><div class=\"accordion__item\" itemscope itemprop=\"mainEntity\" itemtype=\"https:\/\/schema.org\/Question\"><button class=\"accordion__title accordion__title--open \" type=\"button\" id=\"title-awx_6ab948b0d4e50\" data-toggle=\"collapse\" data-target=\"awx_6ab948b0d4e50\" aria-expanded=\"false\" aria-controls=\"awx_6ab948b0d4e50\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>References<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab948b0d4e50\" aria-labelledby=\"title-awx_6ab948b0d4e50\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">(1) Maschkowski G, Lobitz R (2022). <a href=\"https:\/\/www.bzfe.de\/lebensmittel\/lebensmittelkunde\/zucker\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Zucker. Beliebtes S\u00fc\u00dfungsmittel in vielen Varianten<\/a>. [accessed 12.02.2025]. <\/span><span style=\"font-weight: 400;\">https:\/\/www.bzfe.de\/lebensmittel\/lebensmittelkunde\/zucker\/<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(2) Ernst JB, Arens-Azev\u00eado U, Bitzer B, Bosy-Westphal A, de Zwaan M, Egert S, Fritsche A, Gerlach S, Hauner H, Heseker H, Koletzko B, M\u00fcller-Wieland D, Schulze M, Virmani K, Watzl B, Buyken AE f\u00fcr Deutsche Adipositas-Gesellschaft, Deutsche Diabetes Gesellschaft und Deutsche Gesellschaft f\u00fcr Ern\u00e4hrung (2018). <a href=\"https:\/\/www.dge.de\/fileadmin\/dok\/wissenschaft\/stellungnahmen\/Konsensuspapier_Zucker_DAG_DDG_DGE_2018.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Quantitative Empfehlung zur Zuckerzufuhr in Deutschland<\/a>. [accessed 12.02.2025]. <\/span><span style=\"font-weight: 400;\">https:\/\/www.dge.de\/fileadmin\/dok\/wissenschaft\/stellungnahmen\/Konsensuspapier_Zucker_DAG_DDG_DGE_2018.pdf<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(3) World Health Organization (WHO) (2015). <a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241549028\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Guideline: sugars intake for adults and children<\/a>. [accessed 12.02.2025]. <\/span><span style=\"font-weight: 400;\">https:\/\/www.who.int\/publications\/i\/item\/9789241549028<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(4) Bundesministerium f\u00fcr Ern\u00e4hrung und Landwirtschaft (BMEL) ( 2024). <\/span><a href=\"https:\/\/www.bmel.de\/DE\/themen\/ernaehrung\/gesunde-ernaehrung\/nationale-verzehrsstudie-zusammenfassung.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Nationale Verzehrsstudie II: Wie sich Verbraucherinnen und Verbraucher in Deutschland ern\u00e4hren.<\/a> <span style=\"font-weight: 400;\">[accessed 12.02.2025]. <\/span><span style=\"font-weight: 400;\">https:\/\/www.bmel.de\/DE\/themen\/ernaehrung\/gesunde-ernaehrung\/nationale-verzehrsstudie-zusammenfassung.html<\/span><\/p>\n<p>(5) <span style=\"font-weight: 400;\">Bundesministerium f\u00fcr Ern\u00e4hrung und Landwirtschaft (BMEL) ( 2024). <\/span><a href=\"https:\/\/www.bmel.de\/DE\/themen\/ernaehrung\/gesunde-ernaehrung\/reduktionsstrategie\/reduktionsstrategie-zucker-salz-fette.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Nationale Reduktions- und Innovationsstrategie f\u00fcr Zucker, Fette und Salz in Fertigprodukten. <\/a><span style=\"font-weight: 400;\">[accessed 12.02.2025]. https:\/\/www.bmel.de\/DE\/themen\/ernaehrung\/gesunde-ernaehrung\/reduktionsstrategie\/reduktionsstrategie-zucker-salz-fette.html.<\/span><\/p>\n<p>(6) Kirk-Mechtel M, Thielking H (2024). <a href=\"https:\/\/www.bzfe.de\/lebensmittel\/einkauf-und-kennzeichnung\/die-nationale-reduktions-und-innovationsstrategie-der-bundesregierung\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Die Nationale Reduktions- und Innovationsstrategie der Bundesregierung<\/a>. <span style=\"font-weight: 400;\">[accessed 12.02.2025].<\/span> https:\/\/www.bzfe.de\/lebensmittel\/einkauf-und-kennzeichnung\/die-nationale-reduktions-und-innovationsstrategie-der-bundesregierung\/.<\/p>\n<p>(7) Science Media Center Germany (2023). <a href=\"https:\/\/www.sciencemediacenter.de\/angebote\/auswirkungen-der-besteuerung-zuckergesuesster-getraenke-23193\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Auswirkungen der Besteuerung zuckerges\u00fc\u00dfter Getr\u00e4nke.<\/a> <span style=\"font-weight: 400;\">[accessed 12.02.2025]. <\/span><span style=\"font-weight: 400;\">https:\/\/www.sciencemediacenter.de\/angebote\/auswirkungen-der-besteuerung-zuckergesuesster-getraenke-23193?.<\/span><\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"templatera_shortcode\"><div class=\"vc_container  \"><div id=\"buy\" class=\"vc_row wpb_row vc_row-fluid vpt-1 vpb-1\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h3 \"><h3 class=\"heading h4bolt  heading--center\" >Erreiche deine Ziele mit deinem personalisierten Ern\u00e4hrungsplan<\/h3><\/div><\/div>\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-1  wpb_content_element\">\r\n\t\t<p>Du willst endlich Ver\u00e4nderungen sehen? Mit Foodpunk bekommst du einen <strong>ma\u00dfgeschneiderten Ern\u00e4hrungsplan<\/strong>, der sich <strong>nach dir richtet<\/strong> \u2013 deiner Gesundheit, deinen Vorlieben und deinem Alltag.<\/p>\n<ul class=\"icon-list icon-list--check\">\n<li><strong>Von Ern\u00e4hrungswissenschaftlern entwickelt<\/strong> \u2013 wissenschaftlich basiert<\/li>\n<li><strong>Pers\u00f6nliche Betreuung &amp; deutscher Support<\/strong> \u2013 Experten an deiner Seite<\/li>\n<li><strong>Einfache Handhabung<\/strong> \u2013 intuitive App oder Webanwendung<\/li>\n<li><strong>Flexibel &amp; alltagstauglich<\/strong> \u2013 abwechslungsreiche, saisonale Rezepte<\/li>\n<\/ul>\n\r\n\t<\/div>\r\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-top vc_row-flex vpt-1 vpb-1 bg--color--bg-yellow-light vc_boxpadding\"><div class=\"wpb_column vc_column_container vc_col-sm-10 vc_col-lg-offset-1\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\r\n\t<div  class=\"wpb_text_column wpb_content_element vmt-1 vmb-3  wpb_content_element\">\r\n\t\t<h4 style=\"text-align: center;\"><strong>W\u00e4hle deine Laufzeit &amp; starte jetzt:<\/strong><\/h4>\n\r\n\t<\/div>\r\n\n\t<div class=\"wpb_raw_code wpb_raw_html wpb_content_element fp-geburtstag-hinweis-raw\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div class=\"fp-geburtstag-hinweis\" style=\"text-align:center;margin:0 auto 26px\"><span style=\"display:inline-block;background:#E6007E;color:#fff;font-family:Figtree,Arial,sans-serif;font-weight:700;font-size:12px;letter-spacing:.1em;text-transform:uppercase;padding:7px 15px;border-radius:999px\">Geburtstagsaktion<\/span><div style=\"font-family:'Plus Jakarta Sans',Figtree,Arial,sans-serif;font-weight:800;font-size:21px;line-height:1.3;color:#E6007E;margin:12px 0 4px\">12 Monate f\u00fcr 79,99 \u20ac statt 129,99 \u20ac<\/div><div style=\"font-family:Figtree,Arial,sans-serif;font-size:15px;color:#4a5e58;margin-bottom:14px\">Dein Preis wird nicht 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data-cb-fbq-enabled=\"true\"><\/script><script>\t\t\t\n\t\t\t\tfunction getUTMParams() {\n\t\t\t\t\tconst urlParams = new URLSearchParams(window.location.search);\n\t\t\t\t\tconst cookies = document.cookie.split(\"; \").reduce((acc, c) => {\n\t\t\t\t\t\tconst [key, val] = c.split(\"=\");\n\t\t\t\t\t\tacc[key] = decodeURIComponent(val || \"\");\n\t\t\t\t\t\treturn acc;\n\t\t\t\t\t}, {});\n\t\t\t\t\treturn {\n\t\t\t\t\t\tutm_source: urlParams.get(\"utm_source\") || cookies.utm_source || \"\",\n\t\t\t\t\t\tutm_medium: urlParams.get(\"utm_medium\") || cookies.utm_medium || \"\",\n\t\t\t\t\t\tutm_campaign: urlParams.get(\"utm_campaign\") || cookies.utm_campaign || \"\",\n\t\t\t\t\t\tutm_term: urlParams.get(\"utm_term\") || cookies.utm_term || \"\",\n\t\t\t\t\t\tutm_content: urlParams.get(\"utm_content\") || cookies.utm_content || \"\"\n\t\t\t\t\t};\n\t\t\t\t}\n\t\t\t\t\n\t\t\t\tconst utm = getUTMParams();\n\t\t\tdocument.addEventListener(\"DOMContentLoaded\", function () {var cbInstance = Chargebee.getInstance();var planElement = document.querySelector(\"[data-cb-item-0='copy_of_12-monate-ohne-startgeb\u00fchr']\");var product0 = cbInstance.getProduct(planElement);product0.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product0.addCoupon(\"rabatt50_jahr_dauerhaft\");var planElement = document.querySelector(\"[data-cb-item-0='6-monate']\");var product1 = cbInstance.getProduct(planElement);product1.setCustomData({\n\t\t\t\t\t\tcf_utm_source: utm.utm_source,\n\t\t\t\t\t\tcf_utm_medium: utm.utm_medium,\n\t\t\t\t\t\tcf_utm_campaign: utm.utm_campaign,\n\t\t\t\t\t\tcf_utm_term: utm.utm_term,\n\t\t\t\t\t\tcf_utm_content: utm.utm_content,\n\t\t\t\t\t});product1.addCoupon(\"rabatt30_6monate_dauerhaft\");var planElement = 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k\u00fcndbar<\/span><\/div><\/div><div class=\"product-card__price\"><div class=\"product-card__badge-wrapper\"><div class=\"product-card__badge\">10 \u20ac gespart<\/div><\/div>49,99 \u20ac<br \/><span>59,99 \u20ac<\/span><div class=\"product-card__price__label\">pro 3 Monate<\/div><\/div><\/div><div class=\"purchase__buttons\"><button id=\"checkout-btn-0\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"copy_of_12-monate-ohne-startgeb\u00fchr\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" \">Book now<\/button><button id=\"checkout-btn-1\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"6-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><button id=\"checkout-btn-2\" type=\"submit\" href=\"javascript:void(0)\" data-cb-item-0=\"3-monate\" data-cb-type=\"checkout\" class=\"btn--full btn--primary btn--lg checkout-btn\" style=\"display: none;\"\">Book now<\/button><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>[\/vc_column][\/vc_row][vc_row row_maxwidth=&#8221;&#8221; 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