Sugars are a simple carb made of units like glucose, fructose, or galactose (monosaccharides). When two monosaccharides join together they form a disaccharide like sucrose (table sugar), maltose, or lactose. Eating excessive processed sugar increases inflammation and likelihood of developing fatty liver disease. Sugar is not necessary to consume. Natural sugar sources include dairy and almost all fruits, especially apricots, apples, bananas and other sweet fruits.
Quick Facts
Some sugars are made of one molecule, called monosaccharides, and some are two molecules, called disaccharides. The following are common sugars in our diets:
–Monosaccharides: glucose, fructose, and galactose
–Glucose: the primary sugar consumed, and the type of sugar we move around to our cells through our blood (hence blood glucose)
–Fructose: found in high amounts in fruits, some root vegetables, honey, and can sugar. It is the sweetest tasting of the common sugars.
–Galactose: almost always found in nature connected to glucose, forming lactose
-Disaccharides: sucrose, maltose, and lactose
–Sucrose: table sugar. One molecules of glucose bonded to one molecule of fructose
–Maltose: two glucose molecules bonded together
–Lactose: one molecules of galactose bonded to one molecule of glucose
RDI
Added sugar (maximum): 50 g [128]. The less added sugar the better.
-Counted in the RDI of carbohydrates above.
-Since starches are broken down into sugars, your body has no direct need for sugar
Deficiency
-None known for average people
-Some athletes may deplete glycogen in the body during long periods of intense exercise and replenishing with sugars can help refill glycogen [114].
-Low blood sugar, which can result from prolonged intense exercise
Toxicity
-Fructose: may increase the risk for developing non-alcoholic fatty liver disease [113].
-Glucose: excess usually from added sugars and refined carbohydrates can eventually cause insulin resistance, which predisposes one to diabetes
Sources
Added sugars: Yogurt, BBQ sauce, ketchup, fruit juice, sports drinks, flavoured coffees, cereals, sodas, granola bars, energy drinks
[140]
Natural sugars: Almost all fruits, especially apricots, apples, bananas and other sweet fruits, dairy like milk and cheese
