Milly Gaines
Sugar is a type of carbohydrate that provides energy in the form of calories. There are two types of sugars in foods: natural sugars and added sugars. Natural sugars are found in fruits, vegetables, and milk, while added sugars are added during the processing or preparation of foods and include table sugar, honey, and high-fructose corn syrup. Added sugars provide extra calories without any additional nutrients, and consuming too much sugar is linked to an increased risk of health problems such as obesity, type 2 diabetes, and cardiovascular disease. To maintain a healthy diet, it is recommended to limit the intake of added sugars and get most calories from other types of foods, such as starchy whole grains and fruits and vegetables.
Types of Sugars Ingested in the Diet
| Characteristics | Values |
|---|---|
| Carbohydrate type | Sugar is a type of carbohydrate, a macronutrient that provides energy in the form of calories. |
| Natural Sugars | Found in fruits, vegetables, milk, and honey. |
| Added Sugars | Added during processing or preparation. Examples include high-fructose corn syrup, agave nectar, and honey. |
| Monosaccharides | Simple sugars with one molecule. Includes glucose, fructose, and galactose. |
| Disaccharides | Sugars made of two monosaccharides. Includes sucrose, lactose, and maltose. |
| Health Effects | High sugar consumption is linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and certain cancers. |
| Recommended Intake | The World Health Organization (WHO) recommends less than 10% of daily calories from added sugars, with a further reduction to below 5% for optimal health. |
| Calorie Contribution | Sugar provides about 10% of daily calories worldwide (based on a 2000 kcal diet). |
| Sugar Reduction | Limiting added sugars can help reduce calories, improve heart health, and control weight. |
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What You'll Learn
Natural sugars vs. added sugars
There are two types of sugars in foods: natural sugars and added sugars. Natural sugars are found in whole, unprocessed foods such as fruits, vegetables, honey, and milk. These sugars are processed more slowly by the body, keeping your metabolism stable over time. They also provide essential nutrients such as potassium, vitamin C, and folate.
Added sugars, on the other hand, are typically added during the processing, preparation, or serving of foods and beverages. They include table sugar (sucrose), high-fructose corn syrup, and agave nectar. Added sugars provide extra calories but no additional nutrients. They are metabolized by the body the same way as natural sugars, but they are processed more quickly, leading to a sugar rush and subsequent crash.
The major sources of added sugars in diets are sugary beverages, sweets, and grains such as ready-to-eat cereals. Excessive consumption of added sugars has been linked to weight gain, obesity, inflammation, cancer, cardiovascular disease, and type 2 diabetes.
Natural sugars, on the other hand, are not associated with these negative health effects when consumed in moderation. They are packaged with fiber and other healthful nutrients, providing stable energy and keeping blood glucose levels elevated for longer periods.
To make healthier food choices, it is recommended to limit the intake of added sugars and opt for whole, unprocessed foods with natural sugars, such as fruits, vegetables, and dairy products. Checking nutrition labels and shopping for fresh produce along the perimeter of grocery stores can help individuals make informed decisions about their sugar intake.
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Monosaccharides and disaccharides
Monosaccharides, or "simple sugars", are the simplest form of sugar, consisting of a single molecule. They include glucose, fructose, and galactose. Glucose is the most common form of sugar in plants and is the type of sugar that our bodies use for fuel. No matter what form of sugar we eat, our bodies break most of them down into glucose. Glucose is also the basic unit that makes up starch and glycogen. Fructose is the sweetest of all naturally occurring sugars and is most abundant in fruits, honey, and some root vegetables. Galactose is made up of the same elements as glucose but arranged differently, and it is rarely found free in foods.
Monosaccharides combine in various pairs to form disaccharides, which are compound sugars containing two monosaccharides. The three disaccharides that are most important in human nutrition are lactose, maltose, and sucrose. Glucose is the common thread in each of these disaccharides. Lactose is the sugar naturally found in milk and dairy products and is made up of one glucose molecule and one galactose molecule. It produces lactic acid, which is needed for fermentation to make yogurt and cheese. Maltose is composed of two glucose molecules and is not widely available in foods. Sucrose, or "'table sugar", is made of one part glucose and one part fructose joined together. It is extracted from the juices of sugarcane or sugar beets.
The human body breaks down carbohydrates into glucose, which is used for energy. Any extra glucose in the bloodstream is stored in the liver and muscle tissue until further energy is needed. While sugars are not harmful in small amounts, they contribute additional calories and zero nutrients to food. Reducing added sugars can help cut calories, improve heart health, and control weight. The World Health Organization recommends that less than 10% of energy contribution should come from sugars added to foods during production and consumption, plus natural sugars found in honey, fruit juices, and syrups.
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Glucose, fructose, and galactose
Fructose is a type of sugar that is found in fruits, honey, and some root vegetables. It is the sweetest of all naturally occurring sugars and can only be metabolized in the liver. Fructose is a common component of added sugars, such as high-fructose corn syrup (HFCS) and agave nectar, which are used in many processed foods. However, it is important to note that consuming natural sugars in foods like fruit is not linked to negative health effects, as the amount of sugar is modest and is usually accompanied by fiber and other nutrients.
Galactose is another monosaccharide that is made up of the same elements as glucose but arranged differently. It is mainly found as a monosaccharide in peas and is also a component of lactose, the sugar naturally found in milk and dairy products. Lactose produces lactic acid, which is necessary for the fermentation process in making yogurt and cheese.
While sugar provides energy that our cells need to survive, a high intake of sugar has been linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and certain cancers. It is recommended to limit the consumption of added sugars, as they contribute extra calories without providing any additional nutrients.
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Sucrose, lactose, and maltose
Sucrose is a disaccharide composed of one molecule of glucose and one molecule of fructose. It is commonly known as table sugar and is usually derived from sugarcane or sugar beets. Sucrose is about 50% glucose and 50% fructose. It is a non-reducing sugar, meaning it is incapable of mutarotation and exists in only one form in both solid and solution states. The hydrolysis of sucrose yields an equimolar mixture of glucose and fructose, known as invert sugar, which has a greater tendency to remain in solution compared to sucrose.
Lactose, also known as milk sugar, is a disaccharide composed of one molecule of galactose and one molecule of glucose. It occurs naturally in the milk of humans, cows, and other mammals, with human milk containing about 7.5% lactose and cow's milk containing about 4.5%. Lactose is the lowest-ranking in terms of sweetness among these disaccharides, being about one-sixth as sweet as sucrose. It is important in infant nutrition and in the production of dairy products like yogurt and cheese, as it produces lactic acid needed for fermentation.
Maltose, also referred to as malt sugar, is a disaccharide formed from two molecules of glucose. It occurs in limited quantities in sprouting grain and is commonly produced during the manufacture of beer through the action of malt (germinating barley) on starch. Maltose is about 30% as sweet as sucrose. The human body cannot directly metabolize maltose or other disaccharides from the diet because the molecules are too large to pass through the intestinal wall.
While these disaccharides have different chemical structures and sources, they are all metabolized similarly in the body. However, excessive consumption of sugars, including these disaccharides, has been linked to various diseases, including obesity, type 2 diabetes, and cardiovascular disease. Therefore, it is recommended to limit the intake of added sugars, which provide extra calories without additional nutrients, and to focus on natural sugars found in foods like fruits, which tend to be accompanied by fiber and other beneficial compounds.
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Health effects of sugar
There are two main types of sugars ingested in the diet: natural sugars and added sugars. Natural sugars are found in milk (lactose) and fruit (fructose). Added sugars are added during the processing or preparation of food products to increase flavour or extend shelf life. They include sugars from packaged sweeteners, syrups, honey, and concentrated fruit or vegetable juices.
Sugar is a type of carbohydrate, a macronutrient that provides energy in the form of calories. While sugar is not a required nutrient in the diet, it is still a significant source of energy for the body's cells. However, excessive sugar consumption, especially of added sugars, has been linked to several adverse health effects:
Weight Gain and Obesity
Consuming too much added sugar can lead to weight gain and obesity. Sugary beverages are a significant contributor to this as they can trick the body into ignoring its appetite control system since liquid calories are not as satisfying as calories from solid foods. This makes it easier for people to add more calories to their diet, promoting weight gain. Obesity is a significant global health concern and is associated with various diseases and reduced quality of life.
Diabetes
Excessive sugar intake, particularly added sugars, has been linked to an increased risk of type 2 diabetes. Studies have found a relationship between fructose, glucose, and sugar-sweetened beverage (SSB) intake and a higher risk of developing diabetes. However, the protective effect of consuming fruits, vegetables, and high-fibre, low-GI foods has also been observed, which may account for some inconsistencies in the results.
Cardiovascular Disease
High sugar consumption, especially from added sugars, has been associated with an increased risk of cardiovascular disease and a higher risk of dying from heart disease. This is because added sugars can raise blood pressure, increase chronic inflammation, and contribute to weight gain, all of which are risk factors for heart disease.
Cancer
Excessive sugar intake has been implicated in the development of certain cancers. However, a high intake of fruits and vegetables, which contain natural sugars, has been shown to reduce the risk of some cancers.
Other Health Issues
In addition to the above, excessive sugar consumption has been linked to metabolic disorders, depression, and cognitive impairment. However, some researchers argue that these claims are exaggerated or misleading, stating that sugar is no more detrimental than other sources of dietary energy.
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Frequently asked questions
There are two main types of sugars ingested in the diet: natural sugars and added sugars. Natural sugars are found in fruits, vegetables, and milk, while added sugars are added during the processing or preparation of foods and include high-fructose corn syrup, honey, and table sugar.
A high intake of sugar, especially added sugar, is linked to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and certain cancers. Sugar provides extra calories without any additional nutritional benefits, and can contribute to weight gain and poor diet quality.
To reduce your sugar intake, it is recommended to limit the consumption of sugary drinks, sweets, and processed foods. Instead, opt for water, lower-fat milk, or sugar-free alternatives. Additionally, choose unsweetened versions of foods you normally consume, such as plain yogurt instead of vanilla, and slowly reduce the amount of sugar you add to foods and beverages.
