Dr. Yael Adler: These sugar alternatives promote health

Which foods do you avoid and why?

Sugar. Only very rarely do I treat myself to a cheesecake. I avoid highly processed foods with many additives and trans fats. And I barely drink alcohol. I prefer natural foods; I love it colorful and vegetable-heavy. I must admit that I live so consciously because I'm a hypochondriac. I want to foil fate. 10 to 30 percent of what constitutes a healthy life is genetic, the rest is in one's own hands. I notice that it does me good to support my health. It's an act of mindfulness.

We often hear about intelligent sugar – what is behind it?

"Intelligent sugars" refer to tagatose, galactose, mannose, allulose, ribose, trehalose, and isomaltulose. These have a proven health benefit. And they can also be used as a sweetener for cheesecake, for instance. Unlike conventional household sugars, they influence metabolism in a more advantageous way, for example by avoiding blood sugar spikes, improving gut flora, supporting fat metabolism, and they can also support memory function. This particularly involves tagatose, galactose, and mannose.

Galactose occurs naturally in breast milk and can be obtained from lactose through enzymatic splitting, tagatose also through fermentation from corn starch, it improves long-term blood sugar and strengthens the gut microbiome as well as dental health. Galactose helps build brain cells, enhances their communication, and supplies energy to especially demented cells that often show insulin resistance – because galactose can be utilized insulin-independently.

Mucous membranes also benefit: More mucus is produced, which is advantageous for intestinal and respiratory protection. Additionally, there is research suggesting that these types of sugar could even play a supportive role in cancer therapy. Allulose – a rare sugar – also shows promising effects. Allulose can act anti-inflammatory, positively affect brain function, and protect the liver.

What do you think about sweeteners?

Substitute and artificial sweeteners are not recommended as a healthier alternative. There are various theories and studies about it, and an important point is that the gut flora can be negatively affected. As a result, glucose tolerance can deteriorate, which can promote diabetes and insulin resistance.

What is the basis of a gut-friendly diet?

Our gut health plays an important role because through the gut-brain axis, the gut is directly connected to our cognitive performance and our mood. A healthy microbiome improves digestion, strengthens the immune system, and has a positive effect on the sleep-wake cycle.

A microbiome-friendly diet is based on plant-based foods. One should consume 30 different plants per week, as recommended by the "American Gut Project," which naturally includes vegetables, fruits, nuts, seeds, kernels, legumes, spices, herbs, and also fermented foods that are particularly important because they are also probiotic.

In addition, one should consume 30 grams of fiber daily. Especially soluble fibers fertilize the beneficial bacteria.

Which foods keep the skin youthful?

Above all, colorful plants, such as the plant color beta-carotene from carrot juice, lycopene from tomato paste, chlorophyll from leafy greens, or matcha tea powder. Another superfood is nuts, especially walnuts. They contain vitamin E, B vitamins, and anti-inflammatory omega-3 fatty acids. Besides nuts, one should also consume many seeds: flaxseeds, hemp seed shells, wheat germ, psyllium husk.

In any case, it makes sense to have a blood test conducted from time to time to see what the body really lacks. Many people indeed have too little vitamin D with K2. Zinc is often too low, as are selenium and omega-3 fatty acids.

And many women have too low iron levels. My tip: Please make sure to eat iodized salt. Many think Himalayan salt is cooler, but they then lack the iodine for the thyroid. A healthy thyroid makes for healthy skin.

What should one pay attention to when buying supplements?

To the quality of the supplements, which can be recognized, for example, by the DIN standards and other quality seals. Additives such as titanium dioxide, artificial colorants, sweeteners, or unnecessary fillers should not be included - and of course no sugar. Ideally, the products come from the EU, then they also comply with EU regulations.

Among other things, you recommend eating a tablespoon of tomato paste daily - why?

Yes, with a drop of olive oil - either pure, as a spread on bread, or in soup. It provides a good portion of lycopene, which is an effective antioxidant, a carotenoid that counteracts UV damage in the skin and cell aging, is anti-carcinogenic, and is particularly concentrated and well bioavailable in tomato paste.

Which spices do you use regularly?

Spices and herbs should be enjoyed mixed as you like them. Turmeric (with pepper) has anti-inflammatory effects, for example. Ginger is antioxidant - and is good for digestion. Garlic has antibacterial properties and dilates blood vessels, thus lowering blood pressure. Just like cinnamon. Cumin and oregano are antimicrobial.

Chili can reduce inflammation and promotes fat burning. Cloves have digestive, antimicrobial, antioxidant, antiviral, and even numbing effects, as known in dentistry. Cumin is used in Ayurvedic medicine to support liver and kidney function. Parsley helps with collagen production, is diuretic, reduces blood lipids, and provides vitamin C. I could name so many more examples for you…

How much alcohol is actually allowed?

Officially it is said that women should not consume more than 10 to 12 grams of alcohol a day. For men, it's double that, so for women, a small glass of wine (125 ml), for men a larger one (twice that).

For a while, people thought drinking alcohol five days a week was okay, and then you should take a two-day break. But now this is also considered outdated. Now, it's said that every drop of alcohol is one too many. Because alcohol is converted into acetaldehyde, a cell toxin. This can increase the risk of cancer and cause the skin, or rather the whole body, to age faster. A small exception, they say, exists for red wine because it does contain some good plant substances, and small sips in moderate amounts, for instance with meals, are acceptable.

If a very healthy person consumes a bit of alcohol now and then, probably there aren't too many negative effects to expect. In the Blue Zones, where the long-living people of the world reside, this is at least the practice. A social round with a little alcohol reduces stress.

6 quick tips: How to increase your calorie consumption?

1. More movement in everyday life. For example, take the stairs instead of the elevator.
2. Strength training so that we build muscles as furnaces.
3. High-intensity interval training.
4. Ice bathing or cold showers. This stimulates thermogenesis, also increasing the energy-burning brown fat tissue.
5. A good sleep rhythm and sufficiently long sleep (7-8 hours). Lack of sleep actually lowers the basic metabolic rate. Ideally, we should go to sleep before midnight and not eat too many carbohydrates in the evening, then there will be better fat loss and muscle building. A tip: If you suffer from sleep apnea, you should definitely get it treated, as it stresses the body a lot, it prevents weight loss and can even be life-shortening.
6. In addition, a richer protein supply of 1.3-1.6 grams per kilogram of body weight, preferably plant-based, complex carbohydrates instead of free sugars, avoid industrially highly processed foods with high calorie density are considered aids for weight loss. Slimming bacteria and metabolism love at least 30 grams of fiber a day. Healthy oils such as extra virgin olive oil, nuts, and avocado are favorable because they keep you feeling full longer, reduce cravings, are flavor carriers, and help with the absorption of fat-soluble vitamins.