Sugars play a fundamental role in our diets, serving as a crucial carbohydrate for cellular energy and flavour enhancement. Understanding the diverse sources and roles of sugars can help you make informed choices for a balanced diet. This article explores different types of sugars—from glucose found in fruits to lactose in dairy products—each offering distinct metabolic benefits.
Sugar has deep roots in Indian culture, with references to sugarcane cultivation and sugar preparation found in ancient texts like the Atharva Veda. Additionally, in India, any celebration is incomplete without sweets, and it is customary to "sweeten the mouth" by eating sugar with curd before embarking on a new journey or eating sweets after meals during joyous occasions or festivals.
From a nutritional perspective, sugars are essential carbohydrates—a macronutrient that provides the energy our cells need to function. Our diets include various types of sugars from different foods and beverages. Let’s take a closer look at the different types of sugars and the difference between added sugars and natural sugars.
Types of Sugars: Sucrose, Fructose, Lactose, Glucose, Maltose
| Sugar Types | Description | Sources |
| Sucrose | Common table sugar, sucrose is a sugar made of glucose and fructose linked together. It acts as a sweetener, helps cells manage water balance, and is used by the body for energy. | Sugarcane, sugar beet, baked goods, candies and desserts |
| Fructose | Fructose is a monosaccharide found in many fruits and vegetables. It is a low-calorie sugar that's 1.5 to 2 times sweeter than sucrose. | Fruits (apples, oranges, bananas), figs, dry fruit, honey, root vegetables (beets, sweet potatoes) |
| Lactose | Lactose, a key disaccharide in milk, also known as milk sugar, is broken down into glucose and galactose by lactase enzyme in the body. | Milk and other dairy products |
| Glucose | Glucose is the main source of energy for our brain and body. | Honey, dry fruits, fruit juices, sweet corn |
| Maltose | Maltose consists of two glucose molecules. It is produced by breaking down starch into glucose chains, which are then broken into maltose by gut enzymes. | Malted drinks and foods, foods with malt extract |
Understanding Natural and Added Sugars
There’s often confusion about sugars when reading food labels. Sugars, a type of carbohydrate, are added to foods for taste, texture, and mouthfeel. They can be naturally occurring, like those found in fruits, milk, and cereals, or added sugars, like honey, lactose powder, refined sugar, and jaggery.
Natural sugars, such as fructose in fruits and lactose in dairy products, are inherently present in whole foods. When you eat an apple or drink a glass of milk, you're consuming sugars that are part of the food itself. Added sugars, however, are those that are added to foods during preparation, processing, or at the table. These sugars don't naturally occur in the food but are incorporated to enhance flavour, texture, or preservation. For instance, when sugar is added to cookies, cakes, sodas, or sauces, it becomes added sugars.
When you see "total sugars" on a food label, it includes both natural and added sugars.
For example, a nutrition label might show "x" grams of total sugars. This total includes:
- Natural sugars from ingredients like rice, wheat, milk, and fruit or fruit juices.
- Added sugars like honey, lactose powder, refined sugar, and jaggery.
Understanding the difference between natural and added sugars helps you make informed choices.
According to the Indian Council of Medical Research (ICMR), the recommended amount of added sugars for adults is less than 5% of daily energy intake, which amounts to a maximum of 20-25 grams per day.
To understand the sugar content in food packs you may refer to the following video.
https://www.youtube.com/shorts/zmcqdG2HSnw?feature=share
Conclusion
To sum up, there are different types of sugars, from natural sugars found in fruits and dairy to added sugars in processed foods. While natural sugars are inherently present in foods and added sugars are added to foods for enhanced taste, sugars should not be consumed in excess. It's important to be mindful of your sugar intake and make healthier choices. While it's perfectly fine to enjoy sugary foods in moderation, it's important to remember that maintaining a balanced intake of added sugars can support better overall health and well-being.
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