Sugar – It’s sweet and simple right. Well, no there is a lot more to sweet stuff than you think. You might have probably heard of these different types of sugar – fructose, glucose, and sucrose before. But, did you know how they differ from each other and which is better for you than others? Let’s decode the secrets of sugar:
Effect of Glucose Vs Fructose Vs Sucrose on Your Body
Glucose
The most common form of sugar, it is the prime source of energy that our body uses and cellular function rely on it. It is a monosaccharide or single molecule component and most of the glucose comes from carbohydrates. When glucose is consumed more, blood sugar level increases and the pancreas release insulin signaling the cells to absorb glucose from the blood.
Effect on the Body
Glucose stimulates the release of insulin and also two other hormones called Leptin and Ghrelin. Leptin suppresses the appetite whereas ghrelin increases it. The glycemic index or GI is a ranking system of how quickly your blood sugar rise after consuming certain foods and glucose as the defining standard has a GI value of 100.
When too much glucose is consumed by our body, it can actually make you hungrier and stimulate your appetite with the help of ghrelin. Carbohydrates that keep you satiated for a long time like whole grains, vegetables, sweet potatoes, avocados are preferred as opposed to starchy carbohydrates like white rice, bread, potatoes and indeed practically everything on a fast food menu.
Fructose
This type of sugar is again a monosaccharide that is most commonly found in honey, flowers, and fruits. It is the sweetest of all and often used in soft drinks and foods containing high fructose corn syrup. The fructose found in fruits is not harmful in adequate amounts as it comes with fiber, antioxidants, and vitamins. But it is the artificially manufactured corn syrup used in most junk food that is very harmful to your health.
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Effect on the Body
As opposed to glucose, it has a low glycemic index of 19. Even though it does not increase the blood sugar level, it has far-reaching effects on your body. Your liver has to break down the fructose into glucose for it to be used as a fuel or energy. If you consume more fructose, your liver takes more burden and converts the excess into harmful cholesterol and triglycerides. Now, that has a detrimental impact on your heart and overall wellbeing.
Sucrose
Your layman table sugar, sucrose is a natural carb found in fruits, vegetables, and grains. It is the sugar that is extracted from sugar cane or sugar beets. It is also added to processed foods like soda, ice cream, candies and canned food. Sweeter than its counterpart glucose, it is a disaccharide or made up of two linked molecules.
Effect on the Body
It has a GI value of 65. However, it is broken down by the body differently and needs to be converted first into glucose and fructose. Enzymes and stomach acid partially break down sucrose and later the small intestine splits it into glucose and fructose for its due absorption in the bloodstream.
Which is Better?
Each type of sugar comes with its own share of pros and cons. But out of the three, fructose is considered to be more detrimental than the other two. Why so? Because it is bad for the liver which in turns leads to a series of metabolic issues. Studies have proven the harmful effects of high fructose levels and so it’s better to maintain a distance from fructose found in corn syrup, maple syrup, and molasses. Drinking too much fruit juices is also not recommended. Rather, eat whole fruits as they contain beneficial fiber.
However, also bear in mind that one type of sugar is not necessarily good than the other. And, that is a hard truth. Too much sugar in any form can lead to a whole lot of problems. It depends on how much you consume each of them.
The Bottom Line
It is always better to minimize your overall intake of sugar per day. The recommended servings are seven teaspoons for an adult. Now, it’s not that hard to see why we always tend to overshoot the recommended sugar levels because an average fizzy drink contains eight teaspoons of added sugar. You have already reached the recommended limit once you consume it. Moreover, it’s hard to see hidden sugar in many foods like breakfast cereals, bread, and other complex carbohydrates.
Consume sugar in moderation, eat it slowly and note that one type of sugar does not win hands down.
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