Sugars (The different types and alternatives)

Recently, I have been met with many concerns regarding different types of sugars and what they do to the human body. Sucrose, glucose, lactose, lactulose… What do these foreign words even mean and what is their significance? In this blog post, I will explore different types of sugars and how they interact with the human body. Then, I will also introduce some of the sugar substitutes available in the market.

Sugars can be classified into two main types:

1. Monosaccharide sugars:

   1. Glucose

   2. Fructose

   3. Galactose

2. Disaccharide sugars

   1. Maltose

   2. Sucrose

   3. Lactose

The most common form of sugar is glucose, which is the form that is absorbed by and used by the body to be converted into energy. It is broken down by cells in the body to form water and energy through a process known as Kreb’s cycle.

Any excess glucose not utilized in the body will then be used to form fats, as fats are a more economical form of storing energy in the body. Therefore, eating rice or other foods that are not sweet but high in glucose can also cause people to build fats and gain weight.

The next most common type of sugar found in nature is fructose. Fructose is present in most fruits, fruit juices, some vegetables, and honey. Like glucose, it can also be broken down by the body into energy. However, unlike glucose, it does not send a signal to the brain to indicate that the body is full. As such, blood sugar levels can rise even when using fructose as a sugar substitute. Therefore, in cases of uncontrolled diabetes, it is still not advisable to use honey as a sugar substitute.

The last form of simple sugars is galactose. Galactose is seldom found on its own in nature but is combined with other sugars to form polysaccharides (which are molecules made up of multiple sugar molecules). It is broken down by the liver to form glucose, thus it may also contribute to an increase in weight and blood sugar.

Sucrose is the main type of sugar found in plants, made up of glucose and fructose. This is how vegetables are also able to breathe and grow as we do. It is also commonly found in fruits and honey.

Lactose is the main form of sugar found in milk and most dairy products. It is made up of glucose and galactose. Lactose is broken up in the body by lactase enzymes. Most humans lose the ability to produce lactase enzymes as they grow older, resulting in lactose intolerance. Symptoms of lactose intolerance include stomach discomfort, bloating, and diarrhea or constipation. Lactose intolerance is usually overcome by taking digestive enzymes and probiotics, which can help you digest the lactose.

Maltose is made up of 2 glucose molecules. It is found in many grains, such as barley and wheat. It is broken up by maltase enzymes in saliva and intestinal juices. This causes maltose to be broken down into glucose to be absorbed into the body.

Starch and cellulose are both made up of large amounts of glucose molecules, just arranged differently. Starch is commonly found in grains such as rice, as well as in tubular foods such as potato and tapioca. Similarly, like maltose, it is broken down into glucose to be absorbed into the body. Cellulose, however, cannot be broken down by the human body as humans lack the enzymes required to break the linkages between the glucose molecules in cellulose.

As most of the sugars mentioned above can result in an increase in blood sugar, leading to diabetes, demand for sugar substitutes has seen a large increase over the years.

Sugar alcohols are commonly found as artificial sweeteners in “sugar-free” treats. They include xylitol, mannitol, sorbitol, and many others. While it is not absorbed into the body to cause spikes in sugar levels, it can cause indigestion, bloating, and diarrhea in some people. This is because sugar alcohols can draw water into the intestines, causing stools to contain more water that is not reabsorbed, leading to diarrhea. Sugar alcohols are also more difficult to digest compared to simple sugars like glucose, thus they are more likely to cause indigestion if taken in excess.

Stevia is a very common sugar substitute found in soft drinks. Its sweet taste is due to stevia glycosides, which also have a distinct menthol flavor to it. It is said to be 100-300 times sweeter than sugar. It should not be taken in large excess, however, as it can result in low blood pressure, indigestion as well as diarrhea. This is because stevia contains sugar alcohols, which can draw water into the intestines, together with all the other side effects that sugar alcohols can bring.

Aspartame is another ingredient commonly found in artificial sweeteners, although it is quickly losing in popularity. It is also seldom recommended, as it is known to cause convulsions, learning problems, migraines, anxiety, and insomnia. Such effects are mainly due to the buildup of phenylalanine and aspartic acid in the body when aspartame is broken down, which can in turn lead to problems producing the compounds required for normal brain functions. As such, aspartame should not be used in people with phenylketonuria, which predisposes people to have higher phenylalanine levels in the body.

To sum up, sugar is an indispensable part of our lives and comes in a myriad of different forms. There is no need to go out of the way to avoid or replace it, although it is always good to maintain a balanced diet with appropriate exercises. Do feel free to approach any of your community’s healthcare workers to clarify any doubts you may have regarding your health!