{"id":87757,"date":"2026-09-27T12:38:48","date_gmt":"2026-09-27T10:38:48","guid":{"rendered":"https:\/\/foodpunk.com\/blog\/nutrition-plan-without-sugar\/"},"modified":"2026-09-27T13:40:04","modified_gmt":"2026-09-27T11:40:04","slug":"nutrition-plan-without-sugar","status":"publish","type":"post","link":"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/","title":{"rendered":"Why a nutrition plan without sugar is so good for you"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<span style=\"font-weight: 400;\">Why a nutrition plan without sugar? Because sugar really is a white poison. Creeping illness by instalments. And yet the supermarket has shelves upon shelves full of foods that for the most part consist of nothing but sugar. <\/span><span style=\"font-weight: 400;\">To hide this, the industry has already given sugar plenty of other names. Dextrose, corn syrup, isoglucose, polydextrose, maltodextrin, concentrated apple juice\u2026 which names that actually hide \u201csugar\u201d do you know?<\/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=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan without sugar\" class=\"btn--full btn--primary btn--sm \"><span>Say goodbye to sugar: start today!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >10 reasons why you should eat sugar free from now on!<\/h2><\/div><\/div>[vc_column_text]A nutrition plan without sugar can have many benefits. Here we have listed the most important ones in an overview and will look at individual points more closely in the course of the article:<\/p>\n<ol>\n<li>Sugar can be addictive and activates mechanisms in the brain similar to those of drug use.<\/li>\n<li><span style=\"font-weight: 400;\">Sugar makes losing weight harder and encourages excess weight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar can increase the risk of cancer.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar is the main cause of type II diabetes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar, especially fruit sugar, encourages a fatty liver.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar promotes acne and makes the skin look worse.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar increases the risk of cardiovascular disease.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar promotes inflammatory reactions and damages the blood vessels.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar speeds up signs of ageing .<\/span><\/li>\n<li>Sugar affects the psyche and can intensify the symptoms of ADHD or depression.<\/li>\n<\/ol>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkL0d2Mml1RDJzeTlRP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_Gv2iuD2sy9Q_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan without sugar\" class=\"btn--full btn--primary btn--sm \"><span>Say goodbye to sugar: start today!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >A sweet white drug?! Is that true?<\/h2><\/div><\/div>[vc_column_text]<strong>Do you sometimes have the feeling that you are downright <a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-zucker-so-verlockend-ist\/\" target=\"_blank\" rel=\"noopener\">addicted to sugar<\/a>? Do you have a feeling of withdrawal when you go without sugar?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Neuroscientists from Princeton University investigated the effects of sugar in rats. They got the rats used to sugar water. When they stopped the sugar supply, the rats showed the usual signs of withdrawal known from morphine or cocaine. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In humans, too, sugar activates the reward centre in the brain. The hormone dopamine is released and triggers a feeling of happiness. The brain wants more and more of this feeling of happiness. <\/span><span style=\"font-weight: 400;\">But the high is deceptive, because sugar is a nutrient robber. It brings no vitamins at all, only empty calories, and it increases the risk of numerous diseases. <\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >5 tips against sugar addiction<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Go through a withdrawal: even 30 days without sugar work wonders.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reduce stress: the stress hormone cortisol causes cravings for sweet things.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Support your sleep: with enough deep sleep, the hunger hormone ghrelin falls.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reduce screen time: blue screen light, especially in the evening, inhibits deep sleep.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Soak up daylight: time outdoors supports a healthy chronobiology.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><br style=\"font-weight: 400;\" \/>In the fight against sugar addiction, everyday habits have great power. And it is not only about nutrition. A healthy day and night rhythm, in other words a healthy chronobiology, is very powerful in the fight against sugar addiction. In the morning your body releases cortisol so that you get going. In the evening cortisol falls and the sleep hormone melatonin takes over. Unfortunately our modern life means that neither of the two works flawlessly, so your body is out of rhythm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have too much stress. On a physical level, smartphone notifications are stress for your body too, the \u201cping\u201d from Facebook, the \u201cding\u201d of an email. Stress is fine, but it is important that TENsion is followed by reLAXation again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another important tool in the fight against sugar addiction is <a href=\"https:\/\/foodpunk.com\/de\/blog\/warum-schlaf-deine-ernaehrung-sabotiert\/\" target=\"_blank\" rel=\"noopener\">sleep<\/a>. Because after just one night without good <a href=\"https:\/\/foodpunk.com\/de\/blog\/schlank-im-schlaf\/\" target=\"_blank\" rel=\"noopener\">sleep quality<\/a>, the hunger hormone ghrelin is higher and you have far more of an appetite for sugar. When did you last sleep really well through the night? It is not only the duration of sleep that matters, but above all the quality. The deep sleep phase is important and comes about through the sleep hormone melatonin. Because of too little daylight in the morning and too much artificial light in the evening, melatonin production does not work properly. A walk early in the day and a pair of blue blocker glasses in the evening work wonders.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\" target=\"\" rel=\"\" title=\"\" class=\"btn--full btn--primary btn--sm \"><span>No cravings, no energy dips: get your plan!<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >9 snack ideas for children and adults without sugar<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li>Waffles made from sweet potato batter<\/li>\n<li>Sweet berries with coconut cream<\/li>\n<li>Savoury muffins with spinach and feta<\/li>\n<li>Baked apple rings<\/li>\n<li>Quark and mandarin muffins<\/li>\n<li>Fried egg to go with cherry tomatoes<\/li>\n<li>Cinnamon coconut yoghurt with persimmon<\/li>\n<li>Carrot cake with a cream cheese topping<\/li>\n<li>Sweet Potato Pancakes<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You will find the tasty recipes in the <a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\">Foodpunk nutrition programme<\/a> in the Foodpunk app! <\/span><span style=\"font-weight: 400;\">All the snack ideas taste good to young and old alike. You will find them in the \u201cBreakfast\u201d category in the app. Do also drop by our <a href=\"https:\/\/foodpunk.com\/de\/rezepte\/\" target=\"_blank\" rel=\"noopener\">recipe collection<\/a>.<\/span>[\/vc_column_text][vc_single_image image=&#8221;11867&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >This is why sugar stops fat burning!<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">When you eat sugar, your blood sugar level rises. The pancreas then starts to release insulin. The insulin brings the sugar molecules into your cells. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your insulin level rises, fat burning largely stops. Because your body is then programmed for \u201cstoring\u201d. Only when your blood sugar level falls again does the hormone insulin fall too. When the blood sugar level is low, the hormone glucagon takes over, which gets fat burning going. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you now frequently have sweets and sugar between your meals, you give insulin no chance to fall and fat burning is blocked the whole time!<\/span><\/p>\n<p>If you want to support your fat burning, you should pay attention to the breaks between your meals and take in less sugar overall.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkL3lhbFk1UlV0RzNrP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_yalY5RUtG3k_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan without sugar\" class=\"btn--full btn--primary btn--sm \"><span>Live sugar free, feel lighter: start now!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Why fructose can lead to a fatty liver<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">A fatty liver is usually associated with excessive alcohol consumption. But these days we know that a high sugar consumption, especially in the form of fructose, also encourages the liver to become fatty. Estimates suggest that as many as one person in three has an enlarged liver, often without noticing it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruit sugar in large amounts cannot be completely processed and carried away by the liver. It is converted into fatty acids and stored in the liver for times of need. If you eat one apple a day as a dessert, that is not a problem. But many industrial products contain fruit sugar in large amounts. The problem arises when you eat a lot of ready made products, sweets, juices or a great deal of fruit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is also a connection between diabetes and fatty liver. Diabetes is not only one of the possible causes of a fatty liver, it can also be triggered by the fatty liver. The fatty liver itself produces more sugar, which keeps the blood sugar level permanently high. The body cells are no longer able to take up the sugar and an insulin resistance develops. <strong>Your liver can recover with a <\/strong><\/span><strong>nutrition plan without sugar. <\/strong>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >This is why sugar promotes acne and spots<\/h2><\/div><\/div>[vc_column_text]Sugar can promote inflammation<sup>1,2 <\/sup> and increase androgen production<sup>3<\/sup>. That encourages the development of blackheads, spots and inflammatory skin conditions.<\/p>\n<p><span style=\"font-weight: 400;\">Foods with a high glycaemic index such as sweets containing industrial sugar or baked goods made from white flour can make spots, blackheads and acne worse, because they drive blood sugar up rapidly. <\/span><span style=\"font-weight: 400;\">The body reacts to this with a sudden release of insulin, which in turn leads to a rise in androgen production. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That leads to more sebum, stronger keratinisation of the skin and an increased tendency to form spots and blackheads. Beyond that, there is also a suspicion that insulin itself could promote inflammatory processes or inflammatory skin diseases such as acne. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">To maintain the health of your skin you should therefore avoid larger amounts of sweets, soft drinks and cake as far as possible, or enjoy them in moderation. In a nutrition plan without sugar, nutrient rich foods with a high proportion of fibre make sure that the blood sugar level stays constant or rises only slowly. This keeps not only cravings in check, but spots and acne too.<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan without sugar\" class=\"btn--full btn--primary btn--sm \"><span>Say goodbye to sugar: start today!<\/span><\/a><\/div><\/div><div class=\"vmt-3 vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >5 hidden sugar traps<\/h2><\/div><\/div>[vc_column_text]As a guide value, the WHO says that we should take in about 25 grams of sugar a day, which corresponds to six teaspoons. In western industrial societies, though, it is often four times that.<\/p>\n<p><span style=\"font-weight: 400;\">Here are 5 treacherous sugar traps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple juice <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instant cappuccino<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ketchup <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothies <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muesli bars<\/span><\/li>\n<\/ol>\n<p>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >This is why sugar makes you age faster<\/h2><\/div><\/div>[vc_column_text]In the body, sugar \u201esticks\u201c various molecules together. Among other things, it can dock onto the proteins elastin and collagen in your skin. As a result they harden, the skin becomes duller, and fine lines and age spots appear. The higher the blood sugar level, the faster the process.<\/p>\n<p><span style=\"font-weight: 400;\">When you eat sugar, the blood sugar level rises quickly. Part of the sugar can be used directly to generate energy or be stored in the cells. Surplus sugar, however, stays in the bloodstream and docks onto other molecules. The sugar can bind to proteins in your blood or also to lipid molecules such as HDL and LDL cholesterol.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This process is called glycation and the compounds that arise from it are called \u201eadvanced glycation end products\u201c (AGEs). In the skin it is above all collagen and elastin that are affected by this glycation. These two proteins keep the skin elastic and firm. But when they \u201estick together\u201c with sugar, that leads to hardening. The consequence: the skin loses its firmness and wrinkles appear. An accumulation of AGEs through high sugar consumption does not only make the skin age faster, it also makes it look duller and encourages age spots. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the blood, glycation leads to a deterioration of the cholesterol balance and can thus increase the risk of age related diseases. <\/span><span style=\"font-weight: 400;\">Sugar also docks onto the haemoglobin of the blood cells, which people with diabetes know under the term \u201cHbA1c\u201d. This long term blood sugar value provides information about how strongly the haemoglobin is glycated with sugar. That shows how high the blood sugar level was over the last 8 to 12 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to slow down ageing processes, a stable and rather low blood sugar level is an important basis. <\/span><span style=\"font-weight: 400;\">And let us be honest, would we not all like to live to 150?<\/span>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >Can sugar make you depressed?<\/h2><\/div><\/div>[vc_column_text]According to scientists at University College London, men who take in a lot of sugar have a 23 per cent higher risk of developing depression in the next five years than men with a low consumption. A high consumption is defined as an amount of more than 67 grams a day. In Germany every person eats 89 grams a day on average, which is considerably more.<\/p>\n<p>Too much sugar promotes creeping inflammatory processes in our body. These inflammatory processes can slow down the production of important messenger substances in the brain, such as serotonin, and thus contribute to depressive feelings.<\/p>\n<p>Sugar also has an influence on the formation and maintenance of nerve cells. This can lead to a reduction of the tissue in the hippocampus, the memory centre in the brain. That impairs processes of thinking and remembering and can also encourage the development of depression. In older age it can even promote the development of dementia. In addition, a permanently high sugar consumption can bring about too much sugar in the blood. The consequences of this are often tiredness, problems with concentration and a lack of drive. The risk of type 2 diabetes rises as well. Interesting: people who suffer from diabetes are affected by depression twice as often as people without this condition.[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >9 things that change for the better when you eat without sugar<\/h2><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"video\"><div class=\"video__wrapper\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"youtube-content-blocker\" data-borlabs-cookie-content=\"PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LnlvdXR1YmUtbm9jb29raWUuY29tL2VtYmVkL3Ayc0ZVYndKdG5jP2NvbnRyb2xzPTAiIHRpdGxlPSJZb3VUdWJlIHZpZGVvIHBsYXllciIgZnJhbWVib3JkZXI9IjAiIGFsbG93PSJhY2NlbGVyb21ldGVyOyBhdXRvcGxheTsgY2xpcGJvYXJkLXdyaXRlOyBlbmNyeXB0ZWQtbWVkaWE7IGd5cm9zY29wZTsgcGljdHVyZS1pbi1waWN0dXJlIiBhbGxvd2Z1bGxzY3JlZW4+PC9pZnJhbWU+\"><div class=\"brlbs-cmpnt-cb-preset-c brlbs-cmpnt-cb-youtube\"> <div class=\"brlbs-cmpnt-cb-thumbnail\" style=\"background-image: url('https:\/\/foodpunk.com\/wp-content\/uploads\/borlabs-cookie\/1\/yt_p2sFUbwJtnc_hqdefault.jpg')\"><\/div> <div class=\"brlbs-cmpnt-cb-main\"> <div class=\"brlbs-cmpnt-cb-play-button\"><\/div> <div class=\"brlbs-cmpnt-cb-content\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>YouTube<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: inherit\">Accept required service and unblock content<\/a> <\/div> <\/div> <\/div><\/div><\/div><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"btn__wrapper btn__wrapper--center\"><a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\" target=\"\" rel=\"\" title=\"Nutrition plan without sugar\" class=\"btn--full btn--primary btn--sm \"><span>Enjoyment without sugar, with a diet that really suits you!<\/span><\/a><\/div><\/div><div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >An unhealthy diet and ADHD<\/h2><\/div><\/div>[vc_column_text]<span style=\"font-weight: 400;\">Have you ever noticed a connection between sugar consumption and ADHD in yourself or in the people around you?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study by the University of Colorado, too much sugar over too long a period can increase the risk of ADHD. Some studies even assume a four times higher probability. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason for this: sugar makes you happy for a short while and gives you a lift. After you have enjoyed it, the body releases the happiness hormone dopamine. But the effect wears off quickly. And when the dip sets in, you feel washed out, and attention suffers. In order to be able to concentrate again, your body demands more. <\/span><span style=\"font-weight: 400;\">This cycle can turn into a genuine sugar addiction. <\/span><span style=\"font-weight: 400;\">A study has also found that the brain of people with ADHD processes glucose, in other words sugar, less well than that of people without ADHD. The regions of the brain that govern focus and impulsiveness are affected above all.<\/span><\/p>\n<p>But there is good news as well. Because a <strong>balanced nutrition plan without sugar<\/strong>, or at least with considerably less of it, can also protect against ADHD.[\/vc_column_text][vc_single_image image=&#8221;11875&#8243; img_size=&#8221;large&#8221;]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >9 breakfast recipes without sugar<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li>Cr\u00eapes with blackberries<\/li>\n<li>Coconut yoghurt with fresh berries<\/li>\n<li>Ham and cheese muffins<\/li>\n<li>Carrot cake porridge<\/li>\n<li>Coconut chia pudding with almonds and blueberries<\/li>\n<li>Lemon waffles<\/li>\n<li>Almond panna cotta with raspberries<\/li>\n<li>Chocolate mug cake with raspberries and coconut cream<\/li>\n<li>Avocado mousse au chocolat (veggie)<\/li>\n<\/ol>\n<p>And there are many more in <a href=\"https:\/\/foodpunk.com\/de\/rezepte\/\" target=\"_blank\" rel=\"noopener\">our recipes<\/a> or in your <a href=\"https:\/\/foodpunk.com\/en\/blog\/nutrition-plan-without-sugar\/#buy\">personal nutrition plan without sugar.<\/a>[\/vc_column_text]<div class=\"vmb-3 wpb_content_element\" ><div class=\"heading heading--h2 \"><h2 class=\"heading h3  \" >With these 7 tips you can escape sugar addiction<\/h2><\/div><\/div>[vc_column_text]<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat enough. It is important that you cover your need for nutrients in 2 to 3 main meals a day, so that you do not get hungry in between. We often unconsciously eat too little at the main meals and therefore have an appetite in between.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enough sleep. If you do not sleep enough, the hunger hormone ghrelin rises and the satiety hormone leptin falls. Aim for 7 to 8 hours of high quality sleep per night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat green leafy vegetables, because they reduce cravings for sweet things. The more bitter, the better.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build anti-stress techniques into your everyday life. Under stress the hormone cortisol rises and starts up the blood sugar rollercoaster. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rely on spices. Many spices reduce the craving for sweet things, among them cinnamon, vanilla, raw cacao, liquorice root, chilli, nutmeg and cardamom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Movement reduces the desire for sugar. Because during exercise happiness hormones are released, just as if we were eating sugar. <\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be patient with yourself. Do not beat yourself up if it does not work out once. Because that triggers stress again. Be patient and accompany yourself on the way out of sugar addiction like a dear friend.<\/span><\/li>\n<\/ol>\n<p>[\/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_6ab951c95a653\" data-toggle=\"collapse\" data-target=\"awx_6ab951c95a653\" aria-expanded=\"false\" aria-controls=\"awx_6ab951c95a653\" itemprop=\"name\"><div class=\"accordion__icon\"><\/div>References<\/button><div class=\"accordion__content accordion__content--open \" role=\"region\" id=\"awx_6ab951c95a653\" aria-labelledby=\"title-awx_6ab951c95a653\" aria-expanded=\"false\" itemscope itemprop=\"acceptedAnswer\" itemtype=\"https:\/\/schema.org\/Answer\"><div itemprop=\"text\"><p><span style=\"font-weight: 400;\">(1) Hochrein SM et.al. The glucose transporter GLUT3 controls T helper 17 cell responses through glycolytic-epigenetic reprogramming. Cell Metab. 2022 Apr 5;34(4):516-532.e11.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">(2) Wiedemann SJ et.al. The cephalic phase of insulin release is modulated by IL-1\u03b2. Cell Metab. 2022 Jul 5;34(7):991-1003.e6. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">(3) Unluhizarci K et.al. Role of insulin and insulin resistance in androgen excess disorders. World J Diabetes. 2021 May 15;12(5):616-629.<\/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 automatisch angehoben.<\/div><span data-fpgb-cd style=\"display:inline-flex;gap:7px;flex-wrap:wrap;justify-content:center\"><\/span><\/div><script>(function(){if(window.__fpGeburtstag)return;window.__fpGeburtstag=1;var e=Date.parse('2026-10-11T23:59:59+02:00');var v='<span style=\"display:inline-block;background:#fff;border:1.5px solid #E6007E;border-radius:13px;padding:8px 6px 6px;min-width:68px;text-align:center\"><b style=\"display:block;font-family:\\'Plus Jakarta Sans\\',Figtree,Arial,sans-serif;font-weight:800;font-size:25px;line-height:1;color:#E6007E;font-variant-numeric:tabular-nums\">WERT<\/b><i style=\"display:block;font-style:normal;font-family:Figtree,Arial,sans-serif;font-size:10px;font-weight:700;letter-spacing:.11em;text-transform:uppercase;margin-top:3px;color:#E6007E;opacity:.78\">NAME<\/i><\/span>';function z(n){return (n<10?'0':'')+n}function k(w,n){return v.replace('WERT',w).replace('NAME',n)}function aus(){var s='.fp-geburtstag,.fp-geburtstag-row,.fp-geburtstag-hinweis,.fp-geburtstag-hinweis-row';document.querySelectorAll(s).forEach(function(el){el.style.display='none'});if(window.__fpGbTakt){clearInterval(window.__fpGbTakt);window.__fpGbTakt=0}}function t(){var d=e-Date.now();if(d<=0){aus();return}var T=Math.floor(d\/86400000),S=Math.floor(d\/3600000)%24,M=Math.floor(d\/60000)%60,K=Math.floor(d\/1000)%60;var s=k(T,'Tage')+k(z(S),'Std')+k(z(M),'Min')+k(z(K),'Sek');var l=document.querySelectorAll('[data-fpgb-cd]');for(var i=0;i<l.length;i++){l[i].innerHTML=s}var w=T+' Tage '+z(S)+' Std '+z(M)+' Min '+z(K)+' Sek';var q=document.querySelectorAll('[data-fpgb-txt]');for(var j=0;j<q.length;j++){q[j].textContent=w}}t();window.__fpGbTakt=setInterval(t,1000);})()<\/script>\n\t\t<\/div>\n\t<\/div>\n<script src=\"https:\/\/js.chargebee.com\/v2\/chargebee.js\" data-cb-site=\"foodpunk\" data-cb-ga-enabled=\"false\" data-cb-gtm-enabled=\"true\" 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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