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What is Sugar, and What Are Its Main Types?

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Sugar is a sweet substance that is consumed in our day-to-day life. When we speak of sugar, it is the granulated or table sugar derived primarily from sugarcane. It is actually a form of carbohydrate that helps the body’s cells to get energy. However, scientifically speaking, sugars are divided into two major categories: simple and compound sugars.

Simple Sugars

Examples of simple sugars are glucose, fructose, and galactose.

Glucose: This sugar gets directly into each cell of the body to supply energy. It is quickly and easily assimilated into the blood stream and gives quick energy. It is a natural component of foods such as fruits, vegetables, and honey.

Fructose: It is also called fruit sugar and it is present in fruits and honey. It is as sweet as glucose but is less easily metabolized by the body and takes a little more time to digest. Excessive intake of fructose is not good for the liver.

Galactose: In terms of chemical structure, it is very similar to glucose. It is found in milk and dairy products.

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Compound Sugars

Three common compound sugars are sucrose, lactose as well as maltose. These are produced by joining of simple sugars.

Sucrose: This is the normal sugar that we use in our homes or in the kitchen. It is an equal mixture of glucose and fructose. It is obtained from sugar cane and sugar beet.

Lactose: It is also referred to as milk sugar since it is present in milk and milk products. It is a compound of glucose and galactose. Some people cannot digest it, and this leads to lactose intolerance which means that these people face difficulty in consuming milk or other dairy products because their bodies lack enough lactase enzyme which helps in the digestion of lactose sugar found in milk. Therefore, they are often recommended "lactose-free milk."

Maltose: It is also known as malt sugar and it is made of two glucose molecules and present in cereal grains such as barley. It also finds its application in the process of fermentation for example in the brewing of beer.

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What are the Health Consequences of High Sugar Intake?

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Intake of large quantities of sugar has many undesirable consequences for our bodies and our health.

Tooth Decay:
People are aware that consumption of large amounts of sugar is bad for teeth. Sugar is food for bacteria that cause formation of plaques. This one attaches itself to the surface of the teeth and causes cavities and tooth decay.

Weight Gain:
Consuming too much sugar increases the likelihood of putting on weight by a very large margin. Sugar is a calorie-providing substance that does not have other valuable nutrients; thus, it causes weight gain and obesity.

Heart Disease:
Research has it that taking too much sugar is not good for the heart. It results in weight gain, high blood pressure, inflammation, all of which contribute to heart problems.

Diabetes:
Excessive intake of sugars increases the chances of developing type 2 diabetes. Sugar leads to the development of insulin resistance that hinders the body from regulating the amount of sugar in the bloodstream, thus increasing the chances of the development of diabetes.

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What are Some Substitutes for Refined Sugar?

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Today’s generation (especially those in fitness industry) is more conscious about their health and are avoiding the use of refined sugar as much as possible. Therefore, many healthy alternatives, that are naturally sweet and slightly better for our health, are available in the market. The top two alternatives, which I personally like, are stevia and honey.

Stevia is a herbal product obtained from the leaves of the stevia plant and is used as a sweetening agent. It is a non-nutritive sweetener, which implies that it has no calories at all. It is particularly suitable for diabetic patients since it has no impact on blood sugar. Stevia is available in two main forms; the powdered form and the liquid form.

Honey is a natural type of sugar that contains vitamins, minerals, and antioxidants that make it more preferable than the regular sugar. While it is still sugar, it is healthier than refined sugar and has antibacterial properties beneficial for the immune system.

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Do You Really Need Sugar in Your Diet?

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Sugar consumption, as common as it is in modern life, is both necessary and unnecessary. This paradoxical statement means that there should be a balance in the need and use of sugar. Sugars in their refined form or in their natural forms such as glucose and fructose are essential sources of energy for the human body. It is required for our day-to-day activities, our muscles to move, our brains to function and our organs to carry out their function. However, controlling the amount of sugar intake is also crucial. Intake of too much sugar is dangerous because it leads to obesity, diabetes, and other complications. Thus, sugar must be consumed in moderation in the diet plan.

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I trust that you found the information in my article to be valuable. 😊

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^{Author: @waqarahmadshah | Date: 13-Jul-2024 | Achievement 1}