Simple sugars are a type of carbohydrate, one of the three basic macronutrients, the other two being protein and fat. Naturally, these sugars are found in fruits and milk, or they can be produced commercially and included in foods to sweeten, prevent spoilage, or improve structure and texture.
This article explains the different types of simple sugars, how to identify them on food labels, and how they can affect your health.
What are simple sugars?
Carbohydrates are molecules that contain smaller single, double, or multiple sugar molecules called saccharides. They supply four calories per gram and are the body’s preferred source of energy.
There are two main types of carbohydrates: simple and complex. The difference between them lies in the number of sugar molecules they contain.
Simple carbohydrates , also known as simple sugars, contain one or two sugar molecules, while complex carbohydrates have three or more.
A simple sugar can be a mono or disaccharide.
Monosaccharide sugar
Monosaccharides are the simplest carbohydrates , since the body cannot break them down anymore. This allows you to absorb them quickly and easily, with the exception of fructose.
There are three types of monosaccharides:
- Glucose : Fruits and vegetables are natural sources of glucose. It is also commonly found in syrups, sweets, honey, sports drinks, and desserts.
- Fructose – The main natural dietary source of fructose is fruit, which is why fructose is commonly referred to as fruit sugar.
- Galactose : The main dietary source of galactose is lactose, the sugar in milk, and dairy products, such as cheese, butter, and yogurt.
Disaccharide sugar
Disaccharides consist of two sugar molecules or two monosaccharides linked together . The body must break down bound monosaccharides before they can be absorbed.
There are three types of disaccharides:
- Sucrose (glucose + fructose): Sucrose, which is more often known as table sugar, is a natural sweetener derived from sugar cane or beets. It is added to food during processing and occurs naturally in fruits and vegetables.
- Lactose (glucose + galactose) – Also known as milk sugar, lactose is found in milk and dairy products.
- Maltose (glucose + glucose): Maltose is found in malt beverages, such as beer and malt spirits.
Too much added sugars can be bad for your health
For many people, the word “sugar” has a negative connotation. Many nutrient-dense foods, such as fruits and vegetables, naturally contain sugar and should not be avoided because they benefit your health.
On the other hand, added sugars, such as sugary drinks, sweets, and desserts, can contribute to many health problems. These sugars have been associated with increasing levels of obesity, heart disease, and an increased risk of cancer.
How to Identify Added Sugars on Food Labels
You can find added sugars in many different types of foods, even foods that are not sweet to you, such as ketchup, bread, and canned legumes. That said, the main sources of these sugars are sugar-sweetened beverages (sodas and juices), candy, desserts, ice cream, and sugary cereals.
You should look at the Nutrition Facts panel on a food product to find out how many grams of added sugar it contains. Some names for added sugars are: Anhydrous dextrose, brown sugar, powdered sugar, corn syrup, high fructose corn syrup (HCFS), honey, maple syrup, molasses, agave nectar, sugar in stupid.
