Is sugar really a nutrient robber?

Sugary foods should be consumed in moderation, because sugar provides a lot of calories but no essential vitamins and  minerals . It is often claimed that sugar also deprives the body of vitamins and minerals.

But is that really true?

In particular, vitamin B1 and  calcium should be consumed more with high sugar consumption. In fact, vitamin B 1 is involved  in the  metabolism  of sugar breakdown. As a coenzyme, it has a catalytic effect, which means that it is not used up in the process, but is available again for the energy metabolism after regeneration. It doesn’t matter whether the sugar building blocks come from normal table sugar or from the carbohydrates in the bread.

The rumor that sugar leads to decalcification of the bones is also not tenable. Studies have shown that consuming sugar does not lead to a deficiency in certain vitamins and minerals. However, an excessive intake of sugar-rich foods is not recommended. If there are too many sweets on the menu, there may not be room for healthy foods.


  • Enjoy sweets and sugar in moderation. In particular, sweets that also have a high fat content (e.g.  chocolate ) should only be eaten in small amounts.
  • Snack with pleasure, but only a small portion per day (e.g. a bar of chocolate, a small piece of pastry).
  • The following foods are also suitable for those who crave sweets: dried fruits (raisins, apple rings, banana chips, figs, etc.) and fresh sweet fruits (pineapple, papaya, mango, strawberries, grapes, tangerines).
  • Eat a healthy and varied diet with a high proportion of plant-based food. In this way you will receive all the essential  nutrients  in sufficient quantities.


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