Sugar, Coffee and Alcohol Consumption

A slice of delicious cake with a large cup of coffee in the afternoon, a beer or two with friends in the evening — sugar, coffee and alcohol are simply part of life. In what quantities are they harmless, and when should you better avoid them? Find out all of this and more in this article.

Sugar is extracted from sugar beets and comes in countless forms: glucose, lactose, fructose, and so on. Sugar is an umbrella term for all types of sweeteners. It can be added to foods or occur naturally within them. Per capita consumption amounts to 34 kilograms per year. That is quite a lot — however, sugar should only be consumed in moderation. When we eat sugar, our blood sugar level rises, causing the body to release insulin to transport it into the cells. If we constantly reach for something sweet, our cells become less sensitive to the hormone or may even become resistant to it — this is how type 2 diabetes develops. Obesity can also be a consequence of consuming too much sugar, as excess sugar is simply stored as fat in the body. And that too much sugar leads to tooth decay is something most of us learn as children.

Anyone who wants to eat healthily should enjoy sugar only in moderation. More specifically, this means a maximum of 50 grams per day for adults, with half of that amount being even more ideal. This is no simple task, as there are many terms under which added sugar can hide — here is a selection: glucose, fructose, sucrose, isoglucose, maltose or fructose-glucose syrup. 

Simply replacing sugar with honey or agave syrup does not really help, as these contain a lot of fructose, many calories and only trace amounts of vitamins or minerals. Coconut blossom sugar or birch sugar could, according to studies, offer health benefits over regular household sugar. The best approach, however, is to eat sweet things in small quantities in general — and then truly savour them.

Coffee not only tastes great, but also banishes morning fatigue thanks to the caffeine it contains. It takes approximately 15 to 30 minutes for the body to absorb it and for it to take effect. The wake-up effect occurs because caffeine blocks adenosine, the hormone that makes us feel sleepy. In addition, caffeine stimulates the central nervous system, which in turn activates the circulatory system. However, this effect diminishes with increasing coffee consumption, as the body adapts to the amount of caffeine. Anyone who abruptly stops their high coffee intake may experience withdrawal symptoms: headaches and fatigue set in, but typically subside after about one to two days. 

But is too much coffee harmful to one's health? Or could it even be beneficial? And how much is too much? The long-term effects of the caffeinated hot drink have long been the subject of research, with findings that were often contradictory. Today we know: coffee poses no health risk for healthy individuals, as long as it is not consumed too hot — because when it exceeds 65° Celsius, the cells of the oesophagus are damaged. Otherwise, you can enjoy your cup of coffee without concern. There is not yet full consensus on the maximum recommended daily amount, but 4 to 5 cups per day is a well-advised guideline. According to cardiologists, such quantities can even help reduce the risk of cardiovascular disease. With that in mind, coffee tastes even better.

To put it briefly: there is no risk-free level of alcohol consumption, and alcohol can make you ill. Nevertheless, it is a fixture at parties and other social gatherings. With a cold beer in hand, one can wind down the day or kick off a long night. 30 to 60 minutes after consumption, alcohol reaches its peak level in the blood and is distributed throughout the entire body, including the brain. There it causes considerable disruption. The transmission of nerve impulses is impaired and we think more slowly. Hormones are also released that relax us, lower our inhibitions and make us more talkative. A state of intoxication can lead to a loss of control — but contrary to popular belief, it does not cause an immediate loss of brain cells. These do not die off directly after consumption, though over time alcohol can cause lasting damage. In addition to the brain, the liver can also suffer. In men who consume more than 30 grams of alcohol (= 600 ml of beer) daily over an extended period, the liver begins to store fat and the risk of fatty liver disease arises. For women, as little as 15 g of alcohol — just half that amount — is sufficient to pose the same risk. 

How quickly we become intoxicated depends on body weight, gender, tolerance, physical condition and the contents of our stomach. Some people are noticeably tipsy after 3 beers, while others feel no effect at all. Naturally, the period of time over which alcohol is consumed also influences our condition. Stopping drinking reduces the amount of this cellular toxin in the body once again. Women break down an average of 0.1 per mille per hour, while men break down 0.1 to 0.2 per mille per hour. For those who do not wish to abstain from alcohol entirely, the advice is to enjoy it in moderation, avoid getting severely intoxicated and regularly allow the body alcohol-free periods for recovery.