What are the different types of sugar?
Glucose is a monosaccharide or simple sugar and is also called dextrose or grape sugar. Glucose is found in almost all fruits, berries (especially grapes), and honey. It is not as sweet as fructose and sucrose.
Fructose is a monosaccharide fruit sugar. It is found in fruits, honey, many root vegetables, and, to a lesser extent, berries. Fructose is often added to foods in the form of corn syrup. Fructose is sweeter than glucose and sucrose.
Sucrose is made up of 50 % glucose and 50 % fructose. It is found in many fruits, vegetables, and grains. It is added to foods such as baked goods, ice cream, canned goods, breakfast cereals, and sweet drinks. It is the same white lump sugar or granulated sugar that we add to coffee and tea.
Sucrose is usually derived from sugar beets or sugar cane. It is sweeter than glucose, but not as sweet as fructose.
How is it digested?
Glucose is important to the brain and the body's neural system and is the preferred source of carbohydrate-based energy. It raises blood sugar levels the fastest, which stimulates insulin production.
Glucose is absorbed directly through the mucous membrane of the small intestine, enters the bloodstream, then enters the cells of the body. Once in the cells, the glucose is either immediately converted into energy, or is reserved for the future — stored in muscles or the liver, as glycogen. When sugar levels fall in the body, glycogen is broken down into glucose, enters the bloodstream, and becomes a source of energy. It is very important in stressful situations and in moments of intense fatigue when it activates thinking processes, gives energy and improves mood.
Fructose also enters the blood from the small intestine. It does not immediately affect the amount of insulin, as it raises the sugar level more slowly, so it is popular with people with diabetes. One benefit of fructose is that it does not destroy tooth enamel.
Unlike glucose, fructose is processed in the liver. If the body receives large amounts of fructose, the liver may not cope, and excess is converted into cholesterol or triglycerides (the main components of fat). Excess fructose intake can lead to obesity, fatty liver disease, gout, and elevated cholesterol levels. Fructose is safe only in small amounts and should not be consumed frequently.
Sucrose is partially broken down by enzymes in the mouth, then continues to be broken down in the stomach and small intestine into glucose and fructose. Glucose immediately gives the body energy, and since it becomes superfluous it goes almost completely into the fat reserve.
Summary
A healthy diet means avoiding fructose because it increases the load on the liver and can provoke problems with metabolism. In addition, fructose can be addictive, which increases cravings for sweets and provokes feelings of hunger.
If a person does not have sufficient glucose, they will experience weakness, difficulty concentrating, and may even lose consciousness. In the case of a prolonged shortage of glucose, exhaustion and disruption of the digestive system appear. This is why it is not advised to completely eliminate sugar.
The recommended dose of sugar per day is no more than 25–40 grams, which includes all sugar consumed throughout the day — fruit, drinks, and other products.
Sugars in fruits and vegetables are the most beneficial for the body, as these foods contain fiber, water, and nutrients that level out the negative effects of sugars.
