Sugars are integral to our diet and vital to maintaining bodily functions. However, it’s crucial to recognize that sugar isn’t solely what we add to our coffee or pastries; it also hides within various processed foods under different aliases. In this exploration, we team up with nutrition experts to delve into the world of sugars.

What Are Added Sugars?

Added sugars typically consist of a blend of simple sugars, including:

  • Sucrose
  • Glucose
  • Fructose

These sugars are intentionally incorporated into foods during processing or industrial preparation to enhance flavor texture or extend shelf life. It’s important to distinguish these added sugars from those naturally present in fruits, considered natural, simple sugars. Food products containing added sugars should be labeled as such, along with detailed nutritional information. A wise practice is to familiarize oneself with reading product labels to identify substances like glucose, fructose, and syrups within the list of ingredients.

Excessive consumption of added sugars can lead to various health risks, including:

  • Glycemic spikes
  • Weight gain
  • Development of diseases such as diabetes, obesity, and heightened cardiovascular risks

Glucose and Fructose

Among the most well-known simple sugars are glucose and fructose.

  • Glucose is the primary energy source for the body’s cells, particularly the brain and nervous system. It’s essential to monitor blood glucose levels through regular blood chemistry tests.
  • Fructose has a sweet taste and is used as a sugar substitute due to its lower glycemic index than glucose. It’s employed to sweeten beverages, prepare desserts, and preserve food. When ingested, the body metabolizes fructose almost entirely in the liver. In its natural form, as found in fruits and vegetables, honey, and certain tubers, fructose is absorbed more gradually due to its binding with dietary fiber, which helps prevent sudden glycemic spikes. However, when used as an added sugar, it provides only calories and is absorbed more rapidly since it’s not bound to other nutrients.

Sucrose

Sucrose, commonly known as “table sugar,” is the most prevalent type of sugar. It consists of one glucose molecule and one fructose molecule, usually derived from sugar cane or sugar beets. While naturally present in fruits and plants, sucrose is also used in the food industry to enhance flavor. It can be found in many products, including ice cream, fruit juices, cookies, sugary beverages, candy, cereals, and less-expected items like canned meat and ketchup.

High-Fructose Corn Syrup (HFCS)

High-fructose corn syrup is produced from cornstarch and shares a similar composition with sucrose, containing varying proportions of fructose and glucose. Its manufacturing involves the addition of several enzymes. While some enzymes break down the bonds in glucose molecules within the starch, others convert glucose into fructose.

High-fructose corn syrup is a common sweetener in numerous processed foods such as cereals, cookies, snacks, and sweet juices. It’s also used in ice cream production to enhance creaminess. Two prevalent varieties of high-fructose corn syrup are:

  • HFC 55, comprising 55% fructose, nearly 45% glucose, and water.
  • HFCS 42, containing 42% fructose.

Agave Nectar

Agave nectar, or agave syrup, is derived from the agave tequilana plant, primarily cultivated in Mexico. It typically contains 70-90% fructose and 10-30% glucose, making it one of the sweeteners with the highest fructose content. Agave nectar is used in various food products such as fruit bars, sweetened yogurt, and cereal bars. When selecting agave syrup, it’s advisable to opt for lightly refined options obtained at low temperatures to preserve their nutritional value. Lighter-colored syrups are highly filtered and feature a mild flavor, whereas darker varieties are unfiltered and contain more minerals like magnesium and potassium.

Other Sugars Containing Glucose and Fructose

Most added sugars and sweeteners combine both glucose and fructose. A few examples include:

  • Cane sugar
  • Molasses
  • Caramel
  • Carob syrup
  • Granulated sugar
  • Powdered sugar
  • Maple syrup

Sugars with Glucose

Some sugars contain glucose alone or in combination with other sugars. Some examples are:

  • Corn syrup
  • Barley malt
  • Dextrin
  • Dextrose
  • Lactose
  • Maltose
  • Maltodextrin

Other Sugars

Certain added sugars contain neither glucose nor fructose. Though less common and less sweet, these sugars are occasionally used as sweeteners. D-ribose and galactose fall into this category.

  • Ribose is a sugar in all cells and is vital for energy production in the body. It’s often used in athletic performance as it appears to aid muscle recovery. Food sources rich in this sugar are scarce, so it is typically available as a supplement.

Galactose is a simple sugar rarely found in nature in its isolated form; it is generally bound to glucose to form lactose.