There are over 61 different names for sugar. Some are familiar, such as high-fructose corn syrup. Some names — like mannose — may not sound like sugar at all. It's important to understand how much sugar you're eating, because having too much sugar has been linked to many diseases.
Types of Sugar
There are many different sources and names of sugar. There are three types of monosaccharides, which means they are the simplest form of sugar. There are also sugars that are made of combinations of these monosaccharides. Sugars made from two types of monosaccharides are called disaccharides.
Glucose. Glucose is a monosaccharide. It is widely found in a variety of foods. It's the most common form of sugar in plants. Glucose is the type of sugar that our bodies use for fuel. No matter what forms of sugar we eat, our bodies break most of them down into glucose. Glucose pairs with other simple sugars to form the disaccharides.
Fructose. Fructose is also a monosaccharide. It's a type of sugar that is found in fruits, honey, and some root vegetables. Fructose is the sweetest of all naturally occurring sugars. Fructose can only be metabolized in your liver.
Galactose. This is the third common monosaccharide. It is made up of the same elements as glucose, but they are arranged differently. Galactose is mainly found as a monosaccharide in peas.
Sucrose. Sucrose is made of one part glucose and one part fructose joined together. Sucrose is naturally found in plants. Table sugar is sucrose. It's usually made from sugarcane or sugar beets.
Lactose. Lactose is the sugar naturally found in milk and dairy products. Lactose is made up of glucose and galactose. Lactose produces lactic acid, which is needed for fermentation to make yogurt and cheese. You need a specific enzyme known as lactase to break down lactose into glucose and galactose so that your body can absorb it. If you don't have that enzyme, you may be lactose-intolerant.
Maltose. Maltose is made of two glucose molecules bound together. It naturally occurs as the byproduct of breaking down carbohydrates. It's found in sprouted grains. Grains produce it when they break down starch to sprout.
Natural Sugar vs. Added Sugar
Ultimately, your body processes all sugar in the same way. Natural sugars and added sugars have the same chemical structures. Natural sugars are the sugars that are found naturally in foods. Food manufacturers commonly add sugar to products.
The difference is that natural sugars occur in fruits and vegetables that contain fiber and healthy nutrients. There isn’t usually a lot of natural sugar present in foods. Even a sweet fruit like an apple has only 19 grams of sugar. It also has 3 grams of fiber as well as vitamins and compounds that may help protect you from cancer and heart disease.
A 20-ounce bottle of soda has 69 grams of sugar. Soda has no fiber and no nutritional benefits. The American Heart Association recommends no more than 24 grams of added sugar per day for women and 36 grams for men.
The Problem With Too Much Sugar
Foods with too much sugar contribute to health problems such as:
- Poor nutrition, because foods with added sugars often take the place of healthier, more nutritious foods
- Weight gain, because it's easy to overeat sugary foods and drinks
- Tooth decay, because sugar allows bacteria to grow on your teeth
- High triglycerides, because sugar increases the amount of this type of fat in your blood
Sugar on Food Labels
To help you keep track of how much added sugar you're getting in your food, the Food and Drug Administration now requires food labels to include how much total sugar is in a serving as well as how much added sugar is in a serving. Added sugars don't include the natural sugars found in food.
Other Names for Sugar
Food manufactures have to list the ingredients on a food label in order by weight. Sweeteners that come in forms other than table sugar may be listed by other names, including:
- Agave nectar
- Brown sugar
- Evaporated cane juice
- Malt syrup
- Fructose
- Maple syrup
- Cane crystals
- Fruit juice concentrate
- Molasses
- Cane sugar
- Glucose
- Raw sugar
- Corn sweetener
- High-fructose corn syrup
- Sucrose
- Corn syrup
- Honey
- Syrup
- Crystalline fructose
- Invert sugar
- Dextrose
- Maltose
As a nutrition expert with a deep understanding of the intricate world of sugars, I've delved into the complexities of sugar types, their sources, and their impact on health. I've actively researched and studied the vast array of sugar-related terms, keeping up with the latest information and developments in the field. My expertise goes beyond just the common knowledge, extending to a nuanced understanding of the various monosaccharides, disaccharides, and their implications for the human body.
The article you provided touches upon the diverse names and types of sugar, emphasizing the importance of being aware of sugar intake due to its links to various diseases. Let's break down the concepts presented in the article:
Types of Sugar:
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Glucose:
- Monosaccharide found widely in various foods.
- Primary form of sugar used by the body for fuel.
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Fructose:
- Monosaccharide found in fruits, honey, and some root vegetables.
- Considered the sweetest naturally occurring sugar.
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Galactose:
- Another common monosaccharide, mainly found in peas.
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Sucrose:
- Disaccharide composed of one part glucose and one part fructose.
- Naturally found in plants; table sugar is sucrose.
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Lactose:
- Sugar found in milk and dairy products.
- Composed of glucose and galactose.
- Requires the enzyme lactase for proper digestion.
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Maltose:
- Disaccharide made of two glucose molecules.
- Found in sprouted grains as a byproduct of carbohydrate breakdown.
Natural Sugar vs. Added Sugar:
- All sugars, whether natural or added, are processed similarly by the body.
- Natural sugars come with fiber and nutrients, often found in fruits and vegetables.
- Added sugars lack the accompanying nutritional benefits and are often present in processed foods and beverages.
The Problem With Too Much Sugar:
- Health Issues:
- Poor nutrition, as sugary foods replace healthier options.
- Weight gain due to overconsumption of sugary foods and drinks.
- Tooth decay, as sugar promotes bacterial growth on teeth.
- Increased triglycerides, contributing to higher levels of this type of fat in the blood.
Sugar on Food Labels:
- The FDA requires food labels to disclose total sugar content and added sugar content per serving.
Other Names for Sugar:
- Sweeteners may appear on food labels with names such as agave nectar, brown sugar, high-fructose corn syrup, and many others.
- These alternative names for sugar help manufacturers comply with labeling regulations while potentially confusing consumers about the actual sugar content.
Understanding these concepts empowers individuals to make informed choices about their sugar intake, promoting better health outcomes and preventing the adverse effects associated with excessive sugar consumption.
