Was ankommt, nicht was draufsteht
Neun Kapitel über das, was wir täglich zu uns nehmen: welche Form der Körper aufnimmt, was sich gegenseitig blockiert, und warum die Menge selten das Problem ist. Ehrlich, belegt, verständlich.
Hinweis: Alle Inhalte dienen der Aufklärung und Bildung. Sie ersetzen keine ärztliche Diagnose, Behandlung oder individuelle Beratung. Bei Beschwerden oder vor der Einnahme von Nahrungsergänzungsmitteln sprich bitte mit einer Ärztin oder einem Arzt.
Sweet. Quiet. Systematic.
The problem is not sugar itself, but its refined, isolated form in quantities for which our bodies were never built.
Diseases associated with high sugar consumption
Same sweetness, different body
Why the difference?
The fruit contains sugar packaged, in fiber, water, vitamins and phytochemicals. This packaging slows absorption, satiates, and nourishes the microbiome.
Refined sugar is the same substance. without packaging: Er flutet das Blut, zwingt die Bauchspeicheldrüse zu Insulinspitzen - und der Absturz danach ruft nach der nächsten Dosis. Ein Kreislauf, den die Natur nie vorgesehen hat.
The number increases every year.
Two lines, twenty years. Green: how many adults in Germany have diabetes. Orange: how many are severely overweight. Both are rising continuously.
In 2003, approximately one in 17 adults had diabetes. Today it is one in 10.
Source: Robert Koch Institute, German Health Report Diabetes 2026.
What a bottle of soda does to you
Your body has to break down an apple first. You don't have to break down a soda. The sugar is already liquid and goes almost directly into the bloodstream. That's the whole difference.
- ImmediatelyThe bottle contains 53 grams of sugar. That's the equivalent of 18 sugar cubes. You'd drink that in two minutes. You'd never eat it.
- After 30 to 60 minutesYour blood sugar is at its peak. The more liquid the food and the less fiber it contains, the steeper the rise.
- After 1 to 2 hoursYour body releases insulin to bring the level back down. If your metabolism is already overloaded, this takes significantly longer.
- After 2 to 5 hoursNow things can go downhill: cravings, fatigue, difficulty concentrating. And you reach for the next sweet treat. The cycle begins again.
- After a few weeksIn a study, young men drank almost 0.8 liters of soft drink daily for seven weeks. Afterwards, their livers accumulated twice as much fat as before.
A single drink a day is enough to keep your body permanently in a state of emergency.
Source: German Diabetes Association, Professional Association of German Internists, University of Zurich (2021).
Where the sugar really sits
A sugar cube weighs 3 grams. The World Health Organization recommends a daily intake of about 25 grams, or 8 cubes. Green means: still within limits. Red means: over the limit.
Half a bottle of cola contains 18 cubes. This more than doubles the daily target, even before breakfast.
Source: Sugar list of LAG Berlin (2024), Consumer Advice Center NRW, WHO. The value for iced tea varies greatly depending on the brand.
It's not just about the weight
Many people think: sugar makes you fat, and being fat makes you sick. So, staying slim should be enough. Studies show otherwise. Even when you factor out body weight, the risk remains elevated.
Source: Review articles in BMJ (2015) and in Nutrients (2021), guideline of the DGVS.
Sources: WHO Guideline „Sugar intake for adults and children“ (2015) · DGE Nutrition Report · Meta-analyses including Te Morenga et al., BMJ 2013. Curves shown schematically.
Honey is not a sugar substitute. It is a food in its own right.
Wer Honig nur als süßen Aufstrich sieht, verkennt ihn. Er ist eines der ältesten Heilmittel der Menschheit - und das ist keine Romantik, sondern Aktenlage. Im Ebers Papyrus, Honey appears in hundreds of recipes in an Egyptian collection dating from around 1550 BC. In Ayurveda, it has been considered a distinct class of substances for millennia, while in Traditional Chinese Medicine it serves as a carrier that unlocks the effects of other herbs. Archaeologists have even found honey in the tombs of pharaohs that had remained unspoiled for over three thousand years.
And today he is in the operating room
The most remarkable thing about honey is not its past, but its present: Medical honey is an approved medical product in Germany. Kliniken setzen ihn bei chronischen, schlecht heilenden Wunden ein, bei großflächigen Verletzungen und bei Wunden, die mit antibiotikaresistenten Keimen wie MRSA besiedelt sind. Kein Naturheilmittel-Marketing - eine reguläre Zulassung.
Please do not confuse: This medical-grade honey is specially sterilized. Honey from a jar should never be applied to an open wound. - er ist nicht sterilisiert und kann Keime eintragen. Was in der Klinik gilt, gilt nicht in der Küche.
But only the real one deserves the name
And this is where it gets uncomfortable. Worldwide, approximately Seven times more honey is consumed than produced.. This gap isn't filled with bees. It's filled with sugar syrup, with dilution, with offcuts.
The label gives it away. Steht dort „Mischung von Honig aus EU-Ländern und Nicht-EU-Ländern“, hältst du zusammengekaufte Ware aus aller Welt in der Hand - verschnitten und erwärmt, damit sie streichfähig bleibt und sich maschinell abfüllen lässt. Genau diese Wärme kostet ihn das, was ihn ausmacht: Enzyme, Pollen, Aroma- und Begleitstoffe. Übrig bleibt goldfarbener Sirup.
The beekeeper's label states where it comes from. - oft bis zum Standort der Völker. Kalt geschleudert, nicht hocherhitzt, nicht feinstgefiltert. Dass er mit der Zeit fest wird, ist kein Makel, sondern der Beweis: Nur unbehandelter Honig kristallisiert.
The varieties. Acacia honey stays liquid for a long time because it is particularly rich in fructose. Rapeseed honey sets quickly and becomes spreadable. Forest honey is dark and tart because it doesn't come from blossoms, but from honeydew. And Manuka aus Neuseeland trägt eine MGO-Zahl auf dem Glas, die seinen Methylglyoxal-Gehalt angibt - je höher, desto gesuchter und teurer.
There's one thing we still owe you.
Wir sind erklärte Anhänger des Honigs - und gerade deshalb sagen wir dir auch das: Honig besteht zu rund 80 percent sugar, And the World Health Organization classifies it as a free sugar. Therefore, the 25-gram recommendation mentioned above also applies to it.
Zucker in 100 g Haushaltszucker - der Vergleichswert.
Sugar in 100g of honey. The rest is mostly water.
Sugar in 100g of date syrup, also a free sugar.
This isn't a contradiction to everything that came before, but rather the instruction manual. Honey isn't something you eat by the spoonful because it's healthy. It's something you... targeted einsetzt - und dann bitte in einer Qualität, die den Aufwand wert ist. Weil er durch den hohen Fruchtzuckeranteil süßer schmeckt als Zucker, kommt man ohnehin mit weniger aus.
Practical: Do not stir into boiling hot tea. Only when the drink has cooled to a drinkable temperature will it retain its original properties. And honey should not be included in the diet of infants in their first year of life.
Sources: Ebers Papyrus (around 1550 BC); World Health Organization, Recommendation on free sugars; Institute for Apiculture at Humboldt University of Berlin; German Honey Ordinance; specialist literature on wound care with medicinal honey.
Your body eats with you.
Left: a person who is separated from pure nature ernährt. Rechts: derselbe Mensch - mit Konservierungsstoffen, Emulgatoren und Industriezucker. Scroll und vergleiche.
energy
against
Colon
against
skin
against
immune system
against
Sleep & Mind
against
Simplified comparison based on the available research on ultra-processed foods (including the NOVA classification, Monteiro et al.; Chassaing et al., Nature 2015 on emulsifiers). Not medical advice.
Not all magnesium is created equal.
Auf der Packung steht „Magnesium“ - entscheidend ist aber die Connection behind it. It determines how much your body actually absorbs and where it has an effect.
Bisglycinate
An die Aminosäure Glycin gebunden - sehr gut verträglich, hohe Aufnahme, beruhigende Begleitwirkung. Ideal am Abend.
Citrate
Schnell verfügbar und gut belegt. Regt zusätzlich die Verdauung an - bei empfindlichem Darm niedriger dosieren.
Malate
An Apfelsäure gebunden, die im Energiestoffwechsel (Citratzyklus) mitspielt. Beliebt bei Erschöpfung - eher morgens.
L-Threonate
Die einzige Form, die die Blut-Hirn-Schranke gut passiert. Spannend für Fokus & kognitive Gesundheit - aber teuer.
Orotate
Bound to orotic acid, traditionally studied in cardiology. A niche formulation with interesting research findings for the heart.
oxide
Die billigste und häufigste Form im Drogerieregal. Aufnahme nur ~4 % - der Rest wirkt abführend. Viel Pulver, wenig Wirkung.
Score = relative classification based on bioavailability, tolerability, and available studies. Sources include: Firoz & Graber, Magnes Res 2001 (Oxide ~4 %) · Walker et al. 2003 (Citrate vs. Oxide) · Slutsky et al., Neuron 2010 (Threonate). Individual absorption varies.
Vitamin D3 never works alone.
D3 holt Kalzium ins Blut - aber erst K2 It shows him the way: into the bones, not the arteries. Two vitamins, one task.
Open the door
D3 (Cholecalciferol) steuert die Kalzium-Aufnahme aus dem Darm und reguliert über 200 Gene - von Immunsystem bis Stimmung. Im Winter bildet die Haut hierzulande kaum welches. Öl-basiert einnehmen, denn D3 ist fettlöslich.
Directs traffic
K2 (idealerweise als MK-7) aktiviert Proteine wie Osteocalcin, die Kalzium in den Knochen einbauen - und Matrix-GLA, das es aus den Gefäßwänden fernhält. Ohne K2 kann hoch dosiertes D3 Kalzium am falschen Ort ablagern.
Often usefully combined; typical supplementation 1000–2000 IU D3 + ~100 µg K2 (MK-7). Consult a doctor if taking blood thinners (vitamin K antagonists). Sources include: Maresz, Integr Med 2015; van Ballegooijen et al., Int J Endocrinol 2017. Not medical advice.
It's not about more, it's about the relationship.
Our diet provides plenty of omega-6, but hardly any omega-3. The ratio has completely reversed. ~2:1 often today 15:1 - und Omega-6 im Übermaß befeuert stille Entzündungen.
Not all Omega-3 sources are created equal.
Pflanzliche Quellen liefern ALA - der Körper wandelt davon nur wenige Prozent in die aktiven Formen EPA und DHA um. Direkt verfügbar sind sie aus Fisch und Algen.
Bar = proportion of directly available active omega-3 (EPA/DHA). Pay attention to freshness (Totox value) and an algae alternative for a vegan diet. Sources include: Simopoulos, Biomed Pharmacother 2002 (ratio) · EFSA recommendations on EPA/DHA. Not medical advice.
Sugar-free does not automatically mean harmless.
Süßstoffe sparen Kalorien - doch manche irritieren das Mikrobiom oder halten die Lust auf Süßes wach. Es gibt better and worse Paths.
This classification serves as a guideline, not a prohibition. The best approach remains to lower the overall taste threshold for sweetness. Sources include: WHO guidelines on sweeteners (2023); IARC/JECFA on aspartame (2023); Suez et al., Nature 2014 (microbiome).
The root is located in the intestine.
Billionen Bakterien verdauen, was wir selbst nicht können - und beeinflussen Immunsystem, Stoffwechsel und sogar die Stimmung. Ihr Futter: Fiber and variety.
Sources of dietary fiber
This nourishes the intestines
- Dietary fiber from vegetables, legumes, whole grains
- Fermented foods: sauerkraut, kefir, yogurt, kimchi
- Polyphenols from berries, herbs, olive oil, cocoa
- Vielfalt - viele verschiedene Pflanzen statt immer dasselbe
This puts a strain on the intestines
- Emulsifiers & additives from ultra-processed products
- Lots of sugar and refined white flour
- Excessive alcohol
- Constant snacking without breaks for digestion
Sources include: German Nutrition Society (DGE) reference value for dietary fiber (30 g/day); American Gut Project (diversity/„30 plants“); Chassaing et al., Nature 2015 (emulsifiers). Educational content, not a health claim.
Nicht was du isst - was ankommt.
The central theme of this page: Nutrients only work if the body absorbs them. The right combination Often, more than quantity matters.
Sources include: Hurrell & Egli, Am J Clin Nutr 2010 (iron) · Shoba et al., Planta Med 1998 (piperine/curcumin). General knowledge, not an individual recommendation.
Two that many are missing.
Especially with a plant-based diet, a closer look is worthwhile: iron is absorbed less well by plants, B12 It is found almost exclusively in animal sources.
How well iron is absorbed
Eisen - clever kombiniert
- Sources: Lentils, chickpeas, pumpkin seeds, rolled oats, spinach
- Always combine with vitamin C (bell peppers, lemon, berries).
- Drink coffee/tea at different times
- Unbalanced diets and heavy menstrual bleeding increase the need for
Vitamin B12 - nicht raten, messen
- Virtually only found in animal products (meat, eggs, milk)
- Vegan/vegetarian: targeted supplementation (no „organic by chance“)
- Speicher hält lange - Mangel zeigt sich oft erst spät
- If in doubt, have your blood values checked by a doctor.
Intake rates are approximations and vary individually (storage capacity, demand). Sources include: EFSA reference values, Hurrell & Egli 2010. This does not replace a medical diagnosis.
