Fundamentals Module 21 ARE ALL SUGARS CREATED EQUAL?
2 SUGAR Sugars are carbohydrates, composed of carbon, hydrogen, and oxygen. Sugars come in a variety of forms, but can be distinguished easily (at least on paper) by their chemical structure. The main structures are monosaccharides, disaccharides, and polysaccharides.
3 STRUCTURES F SUGAR H Monosaccharides are simple sugars and include glucose (also known as dextrose), fructose, and galactose. H H Disaccharides are also simple sugars and occur as a result of two monosaccharides combining. They include sucrose, lactose, and maltose. Polysaccharides are commonly known as complex carbohydrates (complex sugars). They are a combination of several monosaccharides and include starch and glycogen. Some examples: Cane (or granulated) sugar is a disaccharide in the form of sucrose, whereas bread (white or wholegrain) is a polysaccharide in the form of starch. ff paper, sugars are not as easily distinguished. They all have very different effects on the body despite having a similar appearance, and are represented by confusing names like ethyl maltol, dextran, molasses, and maltodextrin, to name a few. Consumers are confused and question even the most natural forms of sugar. 1 It s time to explore the facts and get smart about our saccharide sources.
4 SUGAR CNSUMED Simple sugars are the most basic form of sugar and are easy to digest. When you consume a food containing simple sugar, or a combination of simple sugars such as sucrose or high fructose corn syrup, your body must first break them down into the most basic components glucose and fructose. Sucrose (table sugar, granulated cane, or beet sugar): 50% Fructose + 50% Glucose High fructose corn syrup: 55% Fructose + 45% Glucose Sweet tip #1 ther types of regularly consumed sugars include natural sweeteners like honey, molasses, and maple syrup. Artificial sugars and sweeteners may also have a sweet taste but are not classified as sugars.
5 GLUCSE VS. FRUCTSE Glucose: The body s primary source of energy. The body breaks down carbohydrates to glucose and uses the product for energy. Glucose can also be created from protein or fat by the liver and kidneys. Fructose: Naturally occurrs in many plants. Fructose is found in whole foods like fruits and vegetables, and it can also be consumed in the form of honey, molasses, and maple syrup. In more processed forms, it can be consumed as agave nectar and crystalline fructose. When fructose is combined with glucose, it forms sucrose and high fructose corn syrup.
6 Glucose and fructose may have identical molecular formulas (C6H126), but, as you can see, they have distinct molecular structures. This forces the body to metabolize and use their energy in very different ways. Glucose Fructose H H H H H C C H C H C H C H C H C H H C H H C H Sweet tip #2 Galactose, the other simple sugar, is found in dairy products
7 METABLISM F GLUCSE AND FRUCTSE 2 Glucose Fructose Triggers release of leptin and insulin, hormones that signal the brain that you re full 80% is utilized by cells and only 20% is stored as glycogen for later use 80% is absorbed by the intestines and 20% is processed by the liver Does not trigger release of leptin or insulin, key hormones that control appetite and satiation Converted into glycerol, the main component of triglycerides, promoting fat formation 100% is metabolized and processed by the liver, increasing toxic load
8 THE SUGAR SHAKEDWN When fructose is consumed moderately in the form of fruits and vegetables, most people can break it down easily. A modest amount of fresh fruit and sugar-rich vegetables as part of a balanced diet isn t the problem it s the added sugars that we need to watch. These include any sugars or sweeteners added to your foods and beverages during processing or preparation. 3 Many sweeteners are chemically altered to contain concentrated amounts of fructose, and despite heavy processing are marketed as natural. Increasing global sugar consumption paired with a trend of excess overall caloric intake is a recipe for obesity and chronic disease. Try lowering your sugar intake by reducing the amount of processed food you eat and incorporating more whole foods with naturally occurring sugars.
9 FTNTES 1 Metabolic Effects of Fructose and the Worldwide Increase in besity. Tappy, L., & Lê, K. (2010). Metabolic Effects of Fructose and the Worldwide Increase in besity. American Physiological Society, 90(1), 23-46. doi:10.1152/ physrev.00019.2009 Retrieved from http://physrev.physiology.org/content/90/1/23.full 2 Confirmed Fructose Can Increase Your Hunger and Lead to vereating Mercola, J. (2013, January 14). Confirmed Fructose Can Increase Your Hunger and Lead to vereating. Retrieved from http://articles.mercola.com/sites/articles/archive/2013/01/14/ fructose-spurs-overeating.aspx 3 Sugar 101 American Heart Association. (2014, November 19). Sugar 101. Retrieved from http://www.heart.org/heartrg/gettinghealthy/nutritioncenter/ Sugars-101_UCM_306024_Article.jsp#.Vk4Sor9jcxI