How to Compare Sugars

Sugars, or saccarides, are forms of carbohydrates that are the building blocks of all other more complex carbohydrates. Each sugar type digests differently and this has a profound impact on blood glucose levels. The rise in blood glucose after consumption is often referred to as the glycemic index. Blood glucose levels are important to maintain proper brain and body function. Individuals with diabetes have trouble correctly metabolizing sugars, which makes analysis of sugar type and the related glycemic index value important.

Step 1

Identify the name of the sugar. Sugars go by various names and being able to pick out the sugar on a nutritional label is important. Names such as glucose, fructose, galactose, sucrose, lactose, starch and maltose are all potential names you might see on a food label. All sugars are eventually converted to glucose in the body, but its current chemical structure dictates how fast.

Step 2

Separate the type of sugars into different categories. There are three different classifications of sugars. Simple sugars which contain only one molecular sugar are often referred to as saccharides. Glucose, fructose and galactose are the only saccharides. A sugar composed of two saccharide molecules is a disaccharide. Complex carbohydrates, starches, are formed when three or more simple sugars have formed together. Typically, the more complex the sugar, the longer it takes for glucose to enter the blood stream.

Step 3

Determine how many glucose molecules are present in the sugar. This can be done by looking at the chemical structure of the sugar or by analyzing the GI value. Glucose is easily digested and quickly enters the blood stream giving it a GI value of 100. This is high value of glucose release in to the blood stream and is difficult for the body to regulate. Sucrose, which is composed of a glucose and fructose molecule, has a GI value of 60. This means that sucrose releases glucose much more slowly into the blood stream meaning better blood sugar regulation.

Tips and Warnings

Fructose must be converted in the liver to form glucose. This means sugars containing fructose can range lower on the GI scale. Stick with complex carbohydrates when possible to ensure easier regulation of blood glucose levels by the body.
Companies have become increasingly sophisticated on disguising the type of sugar found in their product. Analysis of the GI value associated with the food may be the only way to determine which types of sugars may actually be present in the product.