What Are The Four Types Of Sugar?
Desiree is 21, and a sugar addict. Though as of recent, she's been trying to cut down her sugar consumption. But she's confused about the types of sugars that exist and she's eager to know more of which she should be consuming.
In this article, I will be helping Desiree, and every other personreading this article to understand the four common types of sugar that exist, and their contribution to the human body and overall health.
As health is concerned, sugar has a poor image, and it's all thanks to the fact that excessive sugar consumption through sugary drinks, junk foods, processed foods, and sweets is associated with severalchronic diseases. Obesity, depression, insomnia, erectile dysfunction, heart, liver, and colon diseases are linked to excessive sugar consumption. Yet it is very crucial to remember that not all sugars are the same.
Understanding Sugars
Sugar is a general name given to a type of carbohydrate which is naturally sweet, though this sweetness exists in different degrees.The foods we eat every day are broken down by the body; sugar is among the major types of macronutrients that provide energy to our body through this metabolic process.
Harvard Health Publishing has explained that there are two sub-types of sugar; Monosaccharides and Disaccharides.
1. Monosaccharides
Monosaccharides have one molecule. Examples include galactose, fructose, and glucose.
2. Disaccharides
Disaccharides have two molecules consisting of two monosaccharides combined. Examples include sucrose, maltose, and lactose.
The common table sugar and most fruits and some vegetables naturally consist of glucose and fructose. Lactose is found in dairy products, and maltose is found in germinating grains. Glucose, lactose, sucrose, and fructose are the most available and commonly used types of sugars today. Each contributes differently to our health.
Here are the four types of sugar everyone should know about,Including Desiree.
1. Glucose - the vital one your body can't do without
Glucose is a principal source of energy for cellular metabolism. It is the body's vital source of energy, and maintaining proper levels of this nutrient is very important for your health.
A 2018 study in the journal, Clinical Diabetes explains that once you've eaten a meal, the food is then broken down and glucose is released, which accelerates the release of insulin in the pancreas. From this point, insulin and glucose are circulated throughout the body to fuel every cell. Too small or too much glucose in your bloodstream can both have fatal consequences on your health. The former can cause low blood sugar, weakness, dizziness, nervousness, and crankiness. The latter can result in type-2 diabetes if left untreated.
2. Fructose (Fruit Sugar) - may be harmful or harmless
Fructose (fruit sugar), is a simple sugar naturally occurring in fruit, honey, sucrose, and sweeteners such as high fructose corn syrup(HFCS). Fructose is very sweet, approximately one-and-a-half times sweeter than sucrose (white sugar).
The 2018 study in the journal, Clinical Diabetes also explains that fructose (fruit sugar), unlike glucose, does not accelerate the release of insulin. Instead, it’s conveyed to the liver which utilizes fructose molecules to produce glycogen, lactate, glucose, and triglycerides. High fructose consumption is very dangerous and raises the risk of diabetes, metabolic syndrome, and cardiovascular diseases.
A 2016 European Journal of Nutrition study indicates that high fructose consumption is dangerous because most sugary drinkscontain high-fructose corn syrup (HFCS). HFCS impedes the release of essential hormones like leptin, ghrelin, and insulin, which destroys the metabolism, rises inflammation and causes diseases. Regardless, it’s crucial to note that HFCS is made of different ratios of fructose and glucose, and only fructose cannot be condemned for the harmful impacts of HFCS. When you consume fructose that Is sourced from fruits and eaten in moderation, It has more health benefits than harmful ones. So, in this case, the source of fructosematters.
3. Sucrose (Table Sugar) - silent but harmful
This disaccharide is made up of 50% glucose and 50% fructose, just like high-fructose corn syrup (HFCS). Sucrose is crystallized white sugar produced by the sugar cane plant and can be found in homesand foods worldwide. A new study in the Journal of Clinical Endocrinology & Metabolism indicates that drinks that contain sucrose limit the production of hormones like leptin, ghrelin, and glucagon and interfere with hunger and fullness. Again, the food source of sucrose would determine the impact it has on your health.
4. Lactose (Dairy Sugar) - why some people are lactose intolerant
Lactose is a sugar found in milk. The galactose molecule in this sugar is associated with the creation of ABO blood types. In essence, lactose breaks down essential minerals in the body, likezinc, magnesium, copper, and calcium, and promotes their absorption too. Though an enzyme named lactase is essential to process lactose, several people produce a very small quantity of it. This causes lactose intolerance; a digestive disorder. Avoiding all sources of lactose (dairy products) Is very important for people with lactose intolerance but this sugar may be safe for others to consume.Lactose intolerance can lead to diarrhea, bloating, and other gastrointestinal symptoms.
THE BOTTOM LINE
Now you know the four common types of sugars that exist. If you must consume any of these sugars, do consume them in moderation, as too much of everything is bad for your health. And if you are lactose intolerant, please consult your doctor.
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Daniella Obuwan Oshiame is a Lover of "Cats" and all things "Black & Vegan". She is a Naturalist /Vegan-Health Consultant, who enjoys writing Health & Nutrition articles and developing Vegan recipes.
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Lovely article