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We live in a time where everything is becoming faster, louder, and more chaotic. Society swings between highs and lows, as if we’re permanently strapped into a rollercoaster—not for pleasure, but because the mechanisms that govern our behavior have long spiraled out of control. Sometimes, change arrives quietly, like the sugar reform of 2017, which opened the European market to high-fructose corn syrup (HFCS). A decision that barely caught anyone’s attention back then now feels like a large-scale experiment. Without public debate, without major warnings, a substance was normalized whose impact on society we’re only now beginning to fully grasp. But what happens when people no longer understand why they feel the way they do? When decisions are made not out of conviction, but on impulse? When moods are no longer stable, but swing between extremes? We are no longer mere spectators of this development—we are right in the middle of it.
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Veröffentlichungsjahr: 2025
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Many people believe that our health is determined by complex factors—genetics, external influences, stress, environmental toxins like exhaust fumes or smoking. And yes, all of these play a role. But perhaps the most significant and often overlooked factor influencing our physical and mental well-being is what we consume every day: our nutrition.
Every day, we process more than two kilograms of food and liquid through our bodies. Around 1.5 kilograms pass through our bloodstream, liver, and kidneys before being excreted. No other factor affects our cells, organs, and overall well-being as directly and consistently. Yet, this simple and fundamental connection is ignored by most people.
I have walked this misguided path myself—and it nearly killed me. Ignorance about the effects of one’s own diet can not only burden life but also destroy it. But it doesn’t have to be this way.
If this book helps even one person break free from this dilemma, if it empowers just one individual to take control of their own health, then every single sentence has been worth it.
By Daniel
Forgotten Nutrition
How Industry Influences Our Nutrition
© 2025 Daniel
Printing and distribution on behalf of the author:
tredition GmbH, Heinz-Beusen-Stieg 5,
22926 Ahrensburg, Germany
ISBN
Paperback: 978-3-384-60477-4
Hardcover: 978-3-384-60478-1
e-Book: 978-3-384-60479-8
This work, including all its parts, is protected by copyright. The author is responsible for its content. Any use or reproduction without the author’s consent is prohibited. The publication and distribution are carried out on behalf of the author and can be contacted via:
tredition GmbH, "Impressumservice" department,
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Contact address according to the EU Product Safety Regulation:
Table of Contents
Cover
Title Page
Copyright
Introduction
Welcome
What This Book Is Not
What This Book Aims to Achieve
Foreword
About the Author
A Journey with a Plan
Chapter 1: Mindful Eating through Observation
Chapter 2: Self-Analysis – The Path to Conscious Nutrition
Chapter 3: Parental Responsibility – The World of Unspo- Ken Words
Chapter 4: The Nutrition Pyramid – Changes over Time and Circumstances
Chapter 5: The Microbiome – The Invisible Ally
Chapter 6: Sugar – The Hidden Enemy
Chapter 7: Fats – From Essential to Dangerous
Chapter 8: Proteins – The Building Blocks of Life
Chapter 9: The Digestive Interval – Why We Eat the Way We Eat
Chapter 10: The Evolution of Food Where Tradition Meets Science
Chapter 11: Smart Cooking – Why Temperature Matters
Chapter 12: Preservatives – Necessity or Risk
Chapter 13: Stabilizers – The Hidden Structure in Our Food
Chapter 14: Emulsifiers – The Invisible Mediators in Our Food
Chapter 15: Acidifiers – Flavor Enhancers or a Threat to Stomach Acid?
Chapter 16: Examples of Key Metabolic Pathways
Chapter 17: Antinutrients and Toxins – When Plants Fight Back
Chapter 18: The Power of Choice – How Consumption Shapes the Market
Chapter 19: Poor Nutrition as the Root of Many Illnesses
Chapter 20: What Lands on the Field, Lands on the Plate
Chapter 21: What Animals Eat, We Eat Too
Chapter 22: Species-Appropriate Nutrition
Chapter 23: Die Hard – With Every Bite
Chapter 24: Knowledge is Power – And We Choose to Ignore It
Chapter 25: Dishwasher Residues
Chapter 26: Supplements
The End of a Journey – The Beginning of a Choice
Summary
Acknowledgments
Epilogue
Forgotten Nutrition
Cover
Title Page
Copyright
Introduction
Acknowledgments
Epilogue
Forgotten Nutrition
Cover
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Introduction
Welcome
Welcome to a journey into the world of modern food—a world that seems so ordinary yet is filled with hidden dangers. This book is an invitation to look behind the scenes of the food industry, to truly understand what we are eating and how it affects us and our microbiome.
What This Book Is Not
This book is not a guide that dictates what you should eat. Nor is it an accusation against specific companies or a sermon on how to live your life. Instead, it aims to provide the necessary knowledge to make informed decisions for yourself and your health. It’s about opening your mind, reclaiming control, and consciously choosing what ends up on your plate.
What This Book Aims to Achieve
The goal of this book is to provide knowledge. It seeks to help readers better understand the components of their diet—from the ingredients listed on packaging to the fundamental building blocks that make up food itself. It explains how these elements affect our bodies and what long-term consequences they may have.
Beyond the often hard-to-decipher ingredient lists on products, the focus is also on the composition of food itself. This book aims to give both consumers and producers a deeper insight. Decisions are made by people, not companies—and these decisions shape not only the market but also our health.
The book encourages a more conscious approach to these choices without pointing fingers. In the end, these decisions affect us all—as consumers, as producers, and as members of society.
Foreword
"Forgotten Nutrition"—a term that describes how, with each step into a new "civilized" era, humanity has increasingly abandoned the foundations of its diet. Food, once a vital source of life, has been reduced to a secondary concern, focused on mass production, uniformity, and yield. Quality and diversity have given way to efficiency and profit-driven thinking. Even the earliest great civilizations—Egypt, Greece, Rome, and the empires of the past—adapted their crops and livestock by selecting higher-yielding varieties and breeds. The goal was not nutritional value or health benefits, but rather the ability to feed growing populations—often pursued without regard for long-term consequences.
Over time, breeding methods became more sophisticated. The targeted plant breeding of the modern era culminated in the Green Revolution of the mid-20th century. Scientists developed so-called "super varieties" of wheat, rice, and corn that produced exceptionally high yields. But this progress came at a cost: these new crops were highly vulnerable to pests and diseases, relying heavily on chemical support—pesticides, herbicides, and synthetic fertilizers—to survive. This dependency on chemicals marked the turning point where efficiency and yield were definitively prioritized over quality and sustainability.
With the advent of genetic engineering, the way we modify our food has fundamentally changed. Crops are no longer just selectively bred; they are now genetically altered through precise modifications at the DNA level. The result is pesticide-resistant strains or crops engineered for higher productivity. In animals, genetic modification remains mostly a topic of ongoing research, with some applications emerging in aquaculture. Yet with each technological advancement, we move further away from the original diversity and natural state of our food, risking the loss of the intricate connections between nutrition, environment, and health.
What we often fail to recognize is how dramatically our food has changed through these interventions. Foods we consider "natural" today—apples, bananas, chickens, or cows—barely resemble their wild ancestors.
With each technological modification, our food has moved further away from its original form and diversity. Today, it is dominated by industrial production, relying on artificial additives, sugar, and low-quality fats. What was once the foundation of our diet—natural diversity and essential nutrients—has increasingly faded into the background.
This loss should not leave us indifferent, as it affects not only our health but also our connection to the food we eat and the very soil and water that sustains it. It is time to refocus on what truly matters.
About the Author
My name is Daniel. I worked and conducted research as a chemical technologist in polymer chemistry. Due to an EU regulatory reform, I discovered that my ability to tolerate fructose was reduced to a minimum—something that had caused significant problems throughout my childhood. The typical children's diet at the time, often based on applesauce and other fruits, was a constant source of complications for me. Yet, doctors, parents, and teachers never questioned the symptoms; instead, they saw the child as the problem.
When I left my parental home and changed my diet, my body began to recover. However, exposure to sugar and fructose—whether in the workplace or social settings—led to repeated health setbacks. During my travels, I followed a low-carbohydrate, high-protein, high-fat diet, consisting mainly of meat, fish, cheese, and butter. These periods often lasted for months and allowed me to live and work free of symptoms. Yet, the early belief that "something was wrong with me" made it difficult for me to recognize the true cause of my struggles for a long time.
In 2017, when the EU failed to renew its sugar reform and the market was flooded with cheap glucose-fructose syrup, my condition deteriorated dramatically. A few months later, I ended up in the intensive care unit, yet once again, doctors found nothing. At that point, I completely lost faith in the medical system. Then, I was given the opportunity to withdraw from society and find my own path—aboard a sailboat. Through self-analysis and dietary experiments, isolated from external influences, I was finally able to decipher the root cause of all my health issues since birth.
This book is the result of my experiences, travels, and research in the field of nutrition. No one should suffer unnecessarily due to an unsuitable diet. While every person is unique, there are fundamental commonalities: we all have similar transporters and enzymes that play essential roles in our bodies. However, their efficiency and concentration vary from person to person.
In my case, this concerns the GLUT-5 transporter, which absorbs fructose in the intestine, and the Al-dolase-B enzyme, which breaks down fructose in the liver. Both are less active or only present in limited amounts in my body. These differences are not immediately obvious and can lead to long, frustrating journeys before one even identifies the true cause of their symptoms—especially when one has been conditioned from childhood to simply accept them.
However, these insights have shown me the importance of taking an active role in one’s well-being. This book is not only meant to share my experiences and research but also to help others understand their health better. Everyone has the opportunity to improve their quality of life through knowledge and conscious choices—and that is a goal we can all strive for.
A Journey with a Plan
This journey will take us deep into the world of raw materials and ingredients—not just the obvious ones like sugar and additives, but also hidden dangers lurking within plant varieties. Every year, new strains are bred to enhance yield, resilience, and resistance to agricultural chemicals. We will also explore animal species, their breeding, feeding, and the industrial processing of food. Each substance will be examined in detail—its origin, its effects on our bodies, and its impact on the microbiome.
This journey will require time and energy. You will come across things that seem familiar—perhaps even things you thought you already knew. You may even think, "I know this better." And that is exactly why this book is based solely on facts and studies. Every statement can and should be verified and researched by you, the reader, so that you embark on this journey independently rather than merely looking through a window.
You have heard the voices—almost like preachers—who claim you should only eat meat (the Carnivore movement). Others insist that only plants are healthy (Vegetarians and Vegans). Then there are those who promise that dietary supplements make all the difference. We distance ourselves from all of these extremes. This journey is about helping you find your own truth—to discover what truly benefits you.
To do so, you, as a traveler, must be willing to explore new paths. Some results will not be immediately noticeable—some may take weeks or months before their full benefits become clear. A great example is the microbiome: in your digestive tract, an ongoing battle takes place. Bacteria compete, form alliances to eliminate other colonies, and adapt to new food sources. Every meal, every drink you consume triggers a cascade of reactions—often lasting for days or weeks. A radical shift, such as eliminating sugar and carbohydrates in favor of proteins and fats, will gradually alter the microbiome over weeks. This transition can be uncomfortable at first, as certain dominant bacteria fight back in an attempt to survive.
Humans tend to seek quick fixes, even when they are harmful in the long run. Bacteria have learned to exploit this by producing signaling molecules that "reward" us—which is why we often crave sweet foods. It’s no coincidence that sweets are commonly referred to as "nerve food."
Dietary changes can initially trigger negative effects for days or even weeks, as the microbiome must adapt. Many bacterial strains that thrived under previous eating habits struggle with the transition. These bacteria multiplied in an environment shaped by past nutrition and are highly sensitive to changes. While some strains die off, others must establish themselves and take over essential functions.
This adaptation process can temporarily lead to symptoms such as bloating, diarrhea, fatigue, or increased hunger. However, this phase is normal and indicates that the microbiome is reorganizing. With patience and a consistent diet, the gut balance will soon stabilize into a healthy and resilient state.
It is important to understand that dietary adjustments can continue to have effects even two to three weeks later, as the intestines need time to stabilize their new equilibrium. "Cheating"—occasionally falling back into old eating habits—can significantly slow down this process because it disrupts the microbiome’s adaptation. However, those who remain consistent will be rewarded with noticeable well-being and improved digestion.
Once the new microbiome is fully established, occasional deviations from the diet usually do not cause problems. If they do, any reactions should be noted—ideally in a tracking journal. This makes it easier to identify links between specific foods and potential reactions.
It is astonishing how little we perceive the influences on our daily decisions. Many choices we consider conscious and rational—such as cravings for a particular meal or drink—are actually shaped by the microorganisms in our gut. Bacteria produce signaling molecules that act as neurotransmitters in our brain, steering our behavior. These signals can trigger feelings of happiness, satisfaction, or even stress, depending on which microbes dominate our microbiome.
For example, some bacteria prefer sugar as an energy source and manipulate us by rewarding sugar consumption with a sense of pleasure. These subtle influences mean that many of our decisions are not as conscious as we believe—more often than we realize, we act in alignment with the cravings of our microbiome.
This awareness, however, can be trained. We often act on impulse without questioning the triggers behind our emotions and reactions. Many of us rely on gut feeling instead of taking a moment to consciously evaluate a situation. This tendency can lead to conflicts—both in interactions with others and regarding our health. Strengthening selfawareness is the first step toward making more deliberate choices.
However, food manufacturers have been exploiting these very instincts for decades, conditioning us to perceive certain products as healthy or essential.
A seemingly healthy start to the day: a glass of orange juice combined with toast and jam or honey can quickly add up to around 100 grams of sugar—twice the amount the World Health Organization (WHO) recommends for an entire day. A single 200 ml glass of orange juice already contains about 20 grams of sugar, nearly reaching the WHO’s ideal daily limit. At first glance, such eating habits may seem harmless, but over time, they significantly increase the risk of metabolic disorders and obesity.
Example: GLUT-5 is a transport protein in the small intestine responsible for absorbing fructose. However, its capacity is limited, meaning excessive fructose intake can negatively impact gut flora and digestion. If we exceed the amount of fructose that GLUT-5 can transport, the risk of digestive issues and long-term metabolic disorders increases.
Since sucrose (table sugar) consists of 50% fructose, many people reach their GLUT-5 transport capacity at around 25 grams of fructose per day, which corresponds to about 50 grams of table sugar. Later in this book, you will learn how to test your own fructose tolerance at home.
These findings are the foundation for the recommended daily intake values that organizations like the WHO now promote—less influenced by the food industry than they were in the 1980s and early 2000s.
Chapter 1
Mindful Eating Through Observation
We can think of our body as a highly advanced laboratory, tirelessly working to process and utilize food. Every day, it takes on the challenge of providing energy, renewing cells, and eliminating toxins.
A conscious approach to nutrition begins—just like in a laboratory—with a simple yet often overlooked tool: observation.
Our body sends us signals every day—ranging from subtle hints like mild fatigue after a meal to more obvious discomforts like bloating or skin reactions. However, many people accept these signals without questioning them, failing to connect them to the food they previously consumed. The idea that a meal eaten hours ago could be the cause of their symptoms often never crosses their mind.
This unconscious acceptance leads to misinterpretations: fatigue is blamed on lack of sleep, irritability on stress, and skin problems on improper skincare. What often goes unnoticed is the direct connection between what we eat and how we feel. Yet, these links can be identified—with mindful observation.
A simple starting point is to keep a food journal and make a brief note after each meal: How do I feel right now? Are there any immediate reactions such as bloating, a heavy stomach, burping, or a sudden change in mood? These initial signs can already indicate whether the meal was well tolerated. However, to get a complete picture, it is helpful to document all symptoms over an extended period—because our digestive system operates in phases.
Observation Means Learning
The more consciously we perceive these signals, the better we can understand which foods benefit us and which do not. Perhaps it turns out that a specific food combination causes issues, even though the individual components are well tolerated, or that a particular additive repeatedly triggers stomach pain. These insights allow us to make targeted adjustments instead of blindly following diets or generic nutrition advice.
Mindfully observing our reactions is not a timeconsuming science but rather a valuable investment in our well-being. Every meal becomes an opportunity to learn more about ourselves—a knowledge that, over time, can create real value.
Observation as a Tool
To better understand the complex reactions of the body, I have established the following time intervals for myself as a reference:
1–2 Hours:
Immediate Reactions After a Meal
• Bloating – Often caused by fermentation processes or food intolerances. It is almost always accompanied by intestinal movements that produce noticeable sounds and typically manifests as gas release within 10–60 minutes.
• Fatigue or sluggishness – Frequently triggered by insulin spikes or the energy demand of digestion. This often occurs after overeating or consuming too much sugar, which initially provides an energy boost but quickly results in an energy crash.
• A bloated stomach is often mistaken for Bloating, even though increased blood flow or inflammatory reactions may be the actual cause. Unlike bloating, the intestines are often quiet in this case, and the abdomen remains swollen for two to three hours. It can also be a sign that certain nutrients are genuinely needed, leading to increased blood supply in the digestive tract. This is the case when you experience a slightly swollen abdomen but no negative symptoms.
• Skin reactions such as itching or redness may indicate allergies or histamine reactions.
• Sudden urge to go to the toilet (diarrhea): The body tries to eliminate unwanted substances immediately, often signaling intolerances, spoiled food, or an immune response. Bloating can mechanically trigger this process. If bloating is not involved, an intolerance is almost certain.
3–4 Hours:
Further Digestive Reactions:
• Changes in energy levels, such as increased energy, sluggishness, or irritability.
• Discomfort or acid reflux may indicate the presence of hard-to-digest fats or proteins.
• Mood swings or a sense of restlessness are common reactions to specific digestive processes triggered by bacteria during digestion.
5–11 Hours:
Cross-Reactions with the Next Meal:
• Bloating, fatigue, or pain may indicate incompatible food combinations if the individual meals are well tolerated on their own.
• Skin changes, such as small pimples or eczema, may suggest systemic inflammation.
• These symptoms often reveal interactions between different food components and digestive processes.
12–24 Hours:
Long-Term Effects:
• Changes in sleep quality, such as light sleep, frequent waking, or vivid dreams.
• Skin changes, such as dryness or itching, may indicate possible internal inflammation.
• General well-being: Does the body feel good, or is there a sense of irritability despite minimal external factors?
24–48 Hours:
The Final Stage of Digestion:
• Observations of excretion regarding consistency, color, and frequency provide insights into the condition of the digestive system. Elimination may be accelerated by excessive food intake, bloating, or intolerances. Healthy digestion takes time—if it occurs in under 24 hours, it often indicates a complication.
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