Carbohydrates are the main energy source for your basic bodily functions. You need all three types of carbs in your diet -- sugars, fiber and starches. Fiber and starch are complex carbohydrates that take longer for your body to process. Simple sugars are quickly broken down by your body. These types of sugars are natural in fresh fruits and milk, or can be added to sugary processed foods. Foods with added sugar, such as candies and cookies, are empty-calorie foods that contain minimal nutrients and should be limited in your diet.
Fructose
The simple sugar found in fresh fruit is called fructose. Apples, oranges, bananas, cantaloupe, grapes and strawberries all contain fructose. If you eat canned fruit, you might be consuming added sugar. Canned fruit food labels that state, "no sugar added" or "unsweetened" mean the fruit does not contain any added sugar, known as table sugar, or sucrose, but it still contains fructose.
Sucrose
White table sugar, or sucrose, is a type of sugar that can be added to processed foods or that you can add to recipes at home. Refined simple sugars, such as sucrose, provide calories, but do not provide any nutrients, reports Medline Plus. Adding excessive table sugar to your diet can cause weight gain because this simple sugar only provides calories.
Lactose
Dairy products, such as milk, cheese, yogurt and ice cream, contain a natural simple sugar called lactose. You can also refer to lactose as "milk sugar." In some cases, your body cannot break down lactose, which results in lactose intolerance. When this occurs, you might experience gas, bloating, cramping and diarrhea after consuming dairy foods.
Maltose
Some vegetables naturally contain maltose, which is a simple sugar. Sweet potatoes and turnips are examples of veggies high in maltose. Pears, mangoes and cherries are fruits that contain maltose, in addition to fructose. Maltose is the simple sugar produced during fermentation of alcohol. Beer is an alcoholic beverage that is high in maltose.
Additional Simple Sugars
According to the Centers for Disease Control and Prevention, or CDC, processed foods might contain hidden simple sugars, such as corn syrup, dextrose, high-fructose corn syrup, honey, molasses or syrup. These simple sugars provide calories, but no real nutrition, such as vitamins or minerals. Avoid or limit these types of sugars from your diet. Read the ingredient list to determine if these simple sugars have been added to your favorite foods.
References
- Medline Plus: Carbohydrates
- CDC: Carbohydrates
- "Exchange Lists for Diabetes"; American Dietetic Association; 2008
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