Sugars Found in Food

Sugars are small chemicals your body uses to produce energy. Many foods, including fruit, vegetables, grains and dairy products, contain high concentrations of different sugars. Each gram of sugar digested and absorbed from the foods you consume is converted into 4 calories of energy by your body. Although there are several different sugars, a few account for the majority of sugar in your diet.

Sucrose

Sucrose, or table sugar, occurs naturally in sugarcane and sugar beets, the two plants from which it is harvested. Sucrose is a disaccharide, meaning it consists of two simpler sugar units joined together. Fructose and glucose are the two sugars that combine to form sucrose. Most fruit naturally contains sucrose, as does honey, molasses and sorghum syrup. Baked goods, candy and ice cream are other common food sources of sucrose, which may be part of your diet.

Fructose

Fructose is a simple sugar found in high amounts in most types of fruit. It is the predominant sugar in apples, blueberries, grapes, papayas, pears and raisins. Fructose, in the form of high-fructose corn syrup, is the most common sweetener added to processed foods, including soft drinks, ready-to-eat cereals, nutrition bars, snack foods, frozen entrees and desserts, yogurt, salad dressings, boxed cookies, dessert syrups, and jellies and jams. High-fructose corn syrup added to processed foods can significantly increase their caloric content and may put you at risk for becoming overweight or obese, especially if you are not aware of how much of this sweetener you are consuming.

Glucose

Glucose is a naturally occurring sugar found in most fruit, and is the predominant sugar in sweet cherries, figs, kiwis, lemons, passion fruit, pomegranates and raspberries. Glucose is the primary sugar that circulates in your bloodstream, fueling your body tissues and organs.

Lactose

Milk contains the sugar lactose, a disaccharide containing bound molecules of galactose and glucose. All dairy products, including yogurt, cream, soft and hard cheeses, butter, and ice cream, contain high concentrations of lactose. For some people, the lactose in milk and milk products causes digestive upset due to insufficient production of the intestinal enzyme that breaks down this sugar. Over-the-counter enzyme supplements can reduce or eliminate gastrointestinal symptoms if you have lactose intolerance.

Raffinose and Stachyose

Raffinose and stachyose are common sugars found in high concentrations in beans, peas, broccoli, lentils, cabbage, asparagus and cauliflower. Raffinose consists of three simple sugars: glucose, fructose and galactose. Stachyose contains the same three sugars plus a second molecule of galactose. Breakdown of raffinose and stachyose by bacteria in your colon leads to gas production, which may cause you discomfort or embarrassment. Over-the-counter enzyme supplements that aid in the digestion of these sugars before they reach your colon significantly reduce the amount of intestinal gas production associated with eating these vegetables.