Sugars are simple carbohydrates that are monosaccharides if they have one sugar molecule, and disaccharides if they have two molecules linked together. All sugars provide 4 calories per gram, but natural sugars may be in nutrient-dense foods, while added sugars just provide calories without nutrients. Your individual response to different sugars may vary, so talk to a nutritionist for advice about sugars in your diet.
Monosaccharides
Fructose and glucose are non-processed monosaccharides. Fructose, or fruit sugar, is a monosaccharide that is occurs naturally in fruit; manufacturers may also use it as an added sugar to sweeten food products. A small amount of glucose is in some fruits, and it also occurs naturally in starch. Long chains of glucose molecules make up the starch in potatoes and carrots. Along with being a component of your diet, glucose is the form of sugar that increases in your blood after you eat carbohydrates. Dextrose is a liquid solution of glucose mixed with water. Galactose is another monosaccharide, but it is not normally found by itself in food.
Added Sugars
Sucrose is a disaccharide of glucose and fructose linked together. It comes from concentrating the sugars in beets or cane. Sucrose is common table sugar and includes white sugar, brown sugar and raw sugar. Although it adds calories without nutrients, the American Heart Association states that it can be useful for increasing the palatability of healthy foods such as yogurt or breakfast cereals. Invert sugar is sucrose that has been broken up into glucose and galactose. It is syrupy and it has a sweeter taste than sugar. Corn sweeteners, such as corn syrup, come from corn. Corn syrup is a processed sugar that contains glucose, fructose and maltose, a disaccharide with two glucose molecules that is naturally in some vegetables. You can find corn syrup in ice cream, cakes, candies soft drinks or other foods without much nutritional value; you should limit your intake of these foods because they are high in calories and can lead to weight gain. Honey is a non-processed sugar that has fructose, glucose and water.
Lactose
Lactose, or milk sugar, is a disaccharide with molecules of glucose and galactose. It is a natural carbohydrate in milk and is found in products derived from milk, or dairy products such as ice cream, cheeses, yogurt and cream. If you have lactose intolerance, your body does not make enough of the enzyme, lactase, which digests lactose into glucose and galactose. Symptoms of lactose intolerance include diarrhea and bloating after you consume lactose, but some individuals with lactose intolerance may be able to handle small servings of dairy products. Lactose itself is not very sweet, but the dairy product can become sweeter if it has an enzyme for predigesting the lactose into glucose and galactose.
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