Sugar 101: Breaking Down the Basics
By: Natalie Abdalla, fourth-year student completing a Bachelor of Applied Science in Nutrition and Food from Toronto Metropolitan University, reviewed and edited by Maude Morin, registered dietitian, and the JM Nutrition team.
In this post:
- Common names for sugar
- Basics of sugar
- Different types of sugar
- The connection between sugar and disease
- Sugar and food labels
- How much sugar should I be eating?
- Sugar 101: final thoughts
In Sugar 101: All About Sugar, our team of nutritional practitioners takes a close look at key facts about sugar. They also examine the basic differences between different types of sugar, helping to answer the question: Is all sugar the same?
Is all sugar the same?
In short, no. Not all sugar is the same.
Let’s take a closer look as to why all sugar isn’t the same.
Undoubtedly, sugar is a food that is frequently consumed, yet often misunderstood.
Sugar is found in a myriad of food products available to us in grocery stores, under a multitude of names.
Common names for sugar
There are many common names or sources of sugar. These include: honey, maple syrup, fruit, table sugar, brown sugar, high fructose corn syrup, and so on.
Here is a complete list of all of the names of sugar: What Are the Different Types of Sugar? Added and Natural Sugars.
Sugar’s wide availability raises many questions about the differences between each sugar’s name, and consequently, its effect on the body.
Additionally, contradicting information readily available online makes it hard to understand how sugar really affects us.
This, in turn, raises the question “Is all sugar the same?”
To answer this question, we must go back to sugar 101: the basics of sugar.
Basics of sugar
Sugar is the umbrella name given to a broad category of carbohydrate compounds (White, 2018). Frequently, sugar is used as a sweetening enhancement in food. That said, it can also have some nutritional benefits, when eaten from the right sources and in moderate amounts (White, 2018).
Naturally occurring sugars
Most sugars are naturally occurring substances in the environment (White, 2018). For example, sugar can be found in carbohydrate-rich foods such as bread, which the body transforms into glucose. In turn, glucose is required to sustain life.
Sugar can also be found in products such as maple syrup, sugar cane (table sugar) and beetroot (brown sugar) in the form of sucrose, glucose and fructose in varying amounts. Food items such as fruit and honey contain fructose (White, 2018).
Processed sugars
In addition, there are sugars that are processed or chemically refined. This means that the natural sugar source is processed for the purpose of purification until only the sugar remains (White, 2018). This is often done to cane sugar which, when processed, becomes the white table sugar found in stores. Corn can also undergo this process to create high fructose corn syrup.
Furthermore, a common nutrition myth is that maple syrup is a more natural source of sugar. However, maple syrup undergoes a lengthy process to become the final product from the sap collected from trees. This process can make the sugar more concentrated. As such, it may not be beneficial to consume in high amounts.
When sugars undergo this process, they become easier to use in cooking, baking, or other food production (White, 2018). Hence the reason the majority of the foods available contain refined sugars.
How is sugar metabolized?
The different types of sugar normally undergo different metabolic pathways. However, they all are ultimately used for the same purpose: energy (Nakrani et al., 2020).
Different types of sugar
No Sugar 101 list would be complete without outlining the different types of sugar that exist. Let’s take a look.
1. Glucose
What is glucose?
Glucose is a simple sugar that is essential for fuel and energy for the body. Essentially, glucose is the end result of carbohydrate consumption. It is a precursor for multiple other processes within the body. Ultimately, glucose is used to fuel the brain and other body parts (Nakrani et al., 2020).
How does it work?
When we eat food, there is an automatic process in the digestive system where starches, sugars, and fibres are broken down to extract glucose. This glucose is then released into the bloodstream, and has a blood glucose-raising effect. That is, it increases the blood levels of sugar.
At this point, the pancreas signals the release of insulin, which allows for the body to move glucose into the cells where it is used as energy.
After a period of fasting, which can last as little as 1-2 hours, our blood glucose levels decline, signalling that it is time for another meal (Nakrani et al., 2020).
Glucose and carbohydrates
Carbohydrates are one of the 3 major macronutrients that are essential for maintaining good health and keeping the body well fed. Carbohydrates turn into glucose in the body.
Therefore, eating carbohydrates such as whole grain breads, potatoes, vegetables and fruit are desirable sources of glucose. They fuel the body with glucose which is needed for energy while also providing the body with fibre, vitamins, and minerals (White, 2018).
2. Fructose
What is fructose?
Fructose is a fruit sugar or natural sugar. It often comes from consuming whole fruits or honey (White, 2018). However, fructose is also a component of high fructose corn syrup. But more on that a little later.
How does it work?
In the body, a small amount of fructose gets converted into glucose by the liver. The liver can either release glucose into the bloodstream to be used, or send it to the muscles in the body to be used as an energy store (University of California San Francisco, 2016). A larger amount of the fructose consumed becomes stored as fat and remains in the liver (Laughlin, 2014).
Fruits contain added nutrients such as vitamins or minerals, and also contain fibre which add to the benefits of consuming them (White, 2018).
What’s more, fructose has a slow absorption rate due to the fibre found in fruits. This means that, when consumed, fructose gradually increases blood glucose levels as opposed to other sources of sugar (University of California San Francisco, 2016). Consequently, this means that there is less of a chance of a quick blood sugar spike, which if happens often, can lead to disease (Bantle, 2009).
High fructose corn syrup
As alluded to before, high fructose corn syrup is another form of fructose that is commonly found in sugary foods.
Over the years, high fructose corn syrup has developed a bad reputation.
But what is so bad about it?
When processed, high fructose corn syrup becomes highly concentrated in its sugar content. This makes it very sweet. It also makes it easy to include in foods.
What’s more, it is lacking in other nutrients that add to its nutritional benefit. As a majority of the fructose consumed becomes stored as fat, a high consumption of high fructose corn syrup can cause an excessive amount of fat to accumulate in the body. As a result, this can lead to chronic disease such as obesity or non-alcoholic fatty liver disease (Jensen et al., 2018).
3. Sucrose
What is sucrose?
Sucrose is a sugar composed of glucose and fructose, as per Healthline.
How does it work?
Sucrose is also absorbed mainly in the large intestine (Gibson et al., 2013). An enzyme that specializes in sucrose breakdown breaks down sucrose into its two pieces: fructose and glucose (Gibson et al., 2013).
The sugars are then taken to the bloodstream, in which they can either be absorbed into the cells or be stored for later use in the muscles and liver as glycogen, or by being converted into fat (Gibson et al., 2013).
Moreover, sucrose is often found in common, high-sugar foods such as candy, chocolates, ice cream, jams, juices, and sugar sweetened beverages (Acton et al., 2017).
In addition, sugar can be found in products such as condiments, or frozen and ready-made meals (Acton et al., 2017). Most refined sugars are sources of sucrose.
Sugar and Disease
We would be remiss if we didn’t mention the connection of sugar and chronic disease in a Sugar 101 post.
In all cases, a high consumption of refined sugar is not healthy. Generally speaking, this is common knowledge.
It can no doubt lead to many diseases such as type 2 diabetes, obesity, insulin resistance, dental caries, heart disease, and bowel disorders (Alam et al., 2022).
Related: Registered dietitians for diabetes
The effects of high sugar consumption
Refined sugar contains a high concentration of sugar as a result of the purification process (White, 2018). It is also found in many of the products available for us to eat, in very high amounts. Ultimately, this can increase the susceptibility of us developing diseases (White, 2018).
Furthermore, the increased susceptibility of developing these disease when consuming a diet high in sugar can cause a good deal of uncertainty. It is very difficult to live a life without consuming sugar as it is essential for life, and found in many food products.
What steps to take
Therefore, learning how and when to consume sugar in appropriate amounts is essential for maintaining health while enjoying delicious food.
Learning that sugary foods such as sweets or beverages can be enjoyed in moderation is essential for maintaining a good mindset and a healthy relationship with food.
However, it is also important to practice awareness when it comes to sugary foods. Doing so can help prevent overconsumption and an increased risk of disease.
As sugar is often used for energy, mindfulness and increased awareness of your sugar consumption can prevent the risk of developing obesity or weight gain. Eating sugar in excessive amounts can generate more energy than your body has a use for. This leads to excess energy being stored as fat. In time, it can contribute to this gained weight (Faruque et al., 2019). Just ask our weight loss dietitians.
Sugar and Understanding Food Labels
Understanding food labels when it comes to sugar consumption is critically important. It’s also something that a sugar 101 post must address.
Undoubtedly, there are many claims on food labels that can make understanding them very confusing. Being able to read food labels and understand them is a very important factor in nutritious eating.
We will break down some of the common claims and ingredients to help you better shop and understand the foods you are consuming.
Sugar-Free or Zero Sugar
Products that claim to be sugar free or contain zero sugar often have a sugar content less than 0.5 g per serving size (Health Canada, 2022).
These products can also have the claim “Low in energy.” (Health Canada, 2022) They may also contain alternative natural or artificial sweeteners.
Low-Sugar or Low in Sugar
Products that claim to be low in sugar contain 5 g or less of sugar per serving size (Health Canada, 2022).
Reduced Sugar
Products that claim to have reduced sugar, refer to a 25% decrease in the sugar content of the product compared to the original product. A reduced sugar product is often reformulated with the intention of decreasing the sugar content to about 5 g or less (Health Canada, 2022).
No Sugar Added or No Added Sugar
Products that claim to have no sugar added do not have any sugar containing ingredients. These products often contain different sugar substitutes. This allows the product to still taste sweet without a high sugar content (Health Canada, 2022).
Some examples of the most common sugar substitutes include aspartame, sucralose, erythritol. These sweeteners can be found in foods such as breakfast cereals, gums, table-top sweetener packets, sweetened beverages, and many more (Health Canada, 2022).
Unsweetened
Products that claim to be unsweetened do not have any sugar containing ingredients, and do not have any sugar substitutes (Canadian Food Inspection Agency, 2024).
From Concentrate
Most often, the claim From Concentrate is found on juice boxes.
Concentrate refers to the end product of fruit juice processing where excess water from the juice is removed to make the juice more concentrated (Clemens et al., 2015).
The concentrate product tends to be higher in sugar content because removing the water makes the sugar more concentrated, and may remove some of the nutrients naturally found in fruit juice (Clemens et al., 2015).
How much sugar should I be eating?
The current recommendations is that 10% or 50 grams of your daily caloric (energy) intake be added sugars, based on a 2000 kilocalorie diet (Sugar & Diabetes, n.d).
Therefore, being mindful of the sugary products consumed, and understanding food labels is important to ensure this recommendation is not exceeded.
The nutrition facts on the back of products can give insight into how much added sugar is included in a product. If a product meets this 50 grams, or has a high number per serving, a regular high consumption of that product may not be beneficial to your health.
Overall, carbohydrate intake requirements range from 40-65% or about 200-300 grams of your daily caloric intake be from carbs (Slavin & Carlson, 2014). This includes both added sugars and healthy sources of carbohydrates such as whole grain, fruits and vegetables.
Sugar 101: All About Sugar Final Thoughts
The issue in today’s society is that too much sugar is contained in a large majority of the foods we eat. As disease can occur from the prolonged consumption of an unhealthy diet, high in sugar and processed foods, we must do our best to ensure that we are aware of the foods we eat and the ingredients in them can make a world of a difference.
So is sugar all the same?
No. Not all sugar is the same. However, one thing is certain. We can make the conscious effort to consume healthier sources of sugar. This can look like having an adequate consumption of whole grains and fruits, or using honey as a sweetener.
While the body uses carbohydrates for energy, it also needs other nutrients to be able to function efficiently.
Therefore, the additional fibre from whole grains, fruits, and vegetables enables the digestive system to work more efficiently. As a result, it can stabilize blood sugar levels.
Similarly, the vitamins, minerals, and water content in fruits and vegetables can hydrate. They can also provide the body with additional support against fighting disease.
The goal here is not to unsettle or to cause fear of food, but to understand how food affects our bodies and minds. Certainly, when we understand their effect, we can make conscious decisions that fuel our bodies with the nutrients it needs. Consequently, this can allow us to eat delicious treats that fuel our happiness and enjoy the sweeter things in life.
Conclusion
We hope that the sugar 101 post was helpful in establishing some basic facts about sugar. We also hope that it proves helpful in helping you lead a more informed and healthier life. As always, if you feel we missed an important point or two, by all means, get in touch with us and let us know. We appreciate and value user feedback.
If you’re interested in working with one of our registered dietitians, book a free consultation and we will certainly provide assistance.
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References:
Acton, R. B., Vanderlee, L., Hobin, E. P., & Hammond, D. (2017). Added sugar in the packaged foods and beverages available at a major Canadian retailer in 2015: a descriptive analysis. CMAJ open, 5(1), E1–E6. https://doi.org/10.9778/cmajo.20160076
Alam, Y. H., Kim, R., & Jang, C. (2022). Metabolism and Health Impacts of Dietary Sugars. Journal of lipid and atherosclerosis, 11(1), 20–38. https://doi.org/10.12997/jla.2022.11.1.20
Bantle J. P. (2009). Dietary fructose and metabolic syndrome and diabetes. The Journal of nutrition, 139(6), 1263S–1268S. https://doi.org/10.3945/jn.108.098020
Canadian Food Inspection Agency. (2024). Specific nutrient content claim requirements – inspection.canada.ca. Canada.ca. https://inspection.canada.ca/en/food-labels/labelling/industry/nutrient-content/specific-claim-requirements
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Nakrani, M. N., Wineland, R. H., & Anjum, F. (2020). Physiology, Glucose Metabolism. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK560599/#:~:text=Glucose%20metabolism%20involves%20multiple%20processes
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Maude Morin is a dietitian for PCOS, menopause, dietary management of IBS, FODMAP elimination diet support, women’s health and more. Maude has appeared in a variety of publications including Reader’s Digest, Best Health Magazine, Toronto Star, Globe and Mail and many more.
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