The average American diet consists mostly of carbohydrates. Sugars are carbohydrates, the simplest of which is the main source of energy for your body. Sugars can be consumed individually or as chains of saccharides. Choosing the right sugars to eat can improve your health, while consuming the wrong sugars can increase your risk of developing certain diseases.
Types of Sugars
Sugars are made of saccharides, a molecule composed of carbon and hydrogen. A single sugar is known as a monosaccharide, while disaccharide refers to two sugars. A disaccharide occurs when two glucose molecules become attached to one another. Glucose, fructose and galactose are the three types of monosaccharides. Glucose provides the energy for most of your cells. Fructose is found naturally in fruits and vegetables, and galactose is found naturally in milk. Lactose, maltose and sucrose are the three types of disaccharides. Lactose is composed of a glucose and a galactose, maltose consists of two glucose molecules and sucrose is a glucose and a fructose.
Digestion of Sugar
When you eat a monosaccharide, the sugar can be delivered directly into the bloodstream once the food hits your small intestine. Disaccharides, however, need to be broken down first, then enter your blood. Once in the blood, the nutrients are brought to the liver so they can be turned into something your body needs. Glucose, the simplest form of sugar is the nutrient that provides your body with energy.
Refined Sugars
According to the United States Department of Agriculture and the United States Department of Health and Human Services, one of the biggest contributors to America's weight and disease problems is the over-consumption of processed sugars. When a sugar is refined, it lacks any nutrients. It is readily absorbed by the intestines and placed directly into the bloodstream. This causes a spike in blood glucose and insulin, which can be unhealthy for the body and lead to diabetes and weight gain.
Recommendations
When a sugar is found naturally in a food, as is the case with fruits and vegetables, you are consuming sugar along with many vitamins, minerals and fiber. This slows the absorption of the sugar, making it a more healthy option. On the other hand, added sugars not only spike your blood glucose but also contribute to an increased number of calories in foods. Decreasing your sugar intake can help control your weight through calorie reduction and also control your blood sugar. According to the United States Department of Agriculture, you should eat no more than 5 to 15 percent of your total calories from added sugars and fats.
References
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004
- "Dietary Guidelines for Americans, 2010"; United States Department of Agriculture and the United States Department of Health and Human Services; 2010
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