What Are Simple Sugars?

Simple Carbohydrates
Explained
 Definition

 Health Effects

 Food Labels

 Yes or No?

 Bottom Line
Simple sugars are a type of carbohydrate. Carbohydrates are one of the three
basic macronutrients — the other two being protein and fat.

Simple sugars are found naturally in fruits and milk, or they can be produced
commercially and added to foods to sweeten, prevent spoilage, or improve
structure and texture.

This article explains the different types of simple sugars, how to identify them
on food labels, and how they can affect your health.
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What Are Simple Sugars?

Carbs are molecules that contain single, double, or multiple sugar molecules
called saccharides (1Trusted Source).

They supply four calories per gram and are your body’s preferred source of
energy.

There are two major types of carbs: simple and complex. The difference
between them lies in the number of sugar molecules they contain.

Simple carbs — also known as simple sugars — contain one or two sugar
molecules, whereas complex carbs have three or more.

A simple sugar may be a mono- or disaccharide.

Monosaccharides

Monosaccharides are the simplest carbs, in that your body cannot break them
down further.

This allows your body to absorb them quickly and easily, with the exception of
fructose.

There are three types of monosaccharides (1Trusted Source):

 Glucose: Fruits and vegetables are natural sources of glucose. It’s also
commonly found in syrups, candy, honey, sports drinks, and desserts.
 Fructose: The primary natural dietary source of fructose is fruit, which
is why fructose is commonly referred to as fruit sugar.
 Galactose: The main dietary source of galactose is lactose, the sugar
in milk and milk products, such as cheese, butter, and yogurt.

Disaccharides

Disaccharides consist of two sugar molecules — or two monosaccharides —

bonded together.

Your body must break the bonded monosaccharides apart before they can be
absorbed.

There are three types of disaccharides (1Trusted Source):

 Sucrose (glucose + fructose): Sucrose — most often called table

sugar — is a natural sweetener derived from sugarcane or beet. It’s
added to foods during processing and occurs naturally in fruits and
vegetables.
  Lactose (glucose + galactose): Also known as milk sugar, lactose is
found in milk and milk products.
 Maltose (glucose + glucose): Maltose is found in malt beverages,
such as beer and malt liquors.
SUMMARY

Simple sugars contain one or two sugar molecules. A carbohydrate with one
sugar molecule is called a monosaccharide, whereas one with two sugar
molecules bonded together is a disaccharide.

Too Many Added Sugars Can Be

Detrimental to Your Health
To many people, the word “sugar” has a negative connotation.

Many nutrient-dense foods, such as fruits and vegetables, naturally contain

sugar and shouldn’t be avoided as they benefit your health.

On the other hand, added sugars — such as in sugary drinks, candy, and
desserts — can contribute to many health problems.

Added sugars have been associated with rising levels of obesity, heart
disease, and increased cancer risk.

Associated With Obesity

Obesity affects nearly 40% of adults in America (2Trusted Source).

It’s associated with serious health risks including diabetes, heart disease, and
cancer.
In addition, obesity is extremely costly to treat. Compared to people of a
healthy weight, people who are obese spend thousands of dollars more each
year on health care (3Trusted Source).

This imposes a major economic burden on the individual, on families, and

taxpayers (4Trusted Source).

The cause of obesity is highly debated and multifactorial in nature, but excess
intake of added sugars is thought to play a major part (5Trusted
Source, 6Trusted Source).

Added sugars contribute additional calories to your diet, which can lead to
weight gain over time.

The sweet flavor and palatability may make it easier to overconsume added
sugar compared to other nutrients, increasing your risk of weight gain
(7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

May Promote Heart Disease

Heart disease is the leading cause of death in the United States and has been
for the past several decades (11Trusted Source).

It’s most often caused by atherosclerosis — a condition in which plaque builds

up on the inner walls of blood vessels that lead to your heart, causing them to
narrow and harden. This reduces blood flow, which can lead to a heart attack
(12Trusted Source, 13Trusted Source).

Several studies have shown that getting too many calories from added
sugar can lead to elevated triglycerides — a known risk factor for heart
disease (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted
Source).
One study found that people who got 10–25% of their calories from added
sugars were 30% more likely to die from heart disease compared to those
who got less than 10% of their calories from added sugar (18Trusted Source).

What’s more, that risk nearly doubled for those who got more than 25% of
their calories from added sugar.

May Increase Your Risk of Cancer

Excess calories from added sugars can increase inflammation and oxidative
stress.

Some inflammation and oxidative stress is necessary for good health, but too
much can lead to several diseases and conditions,
including cancer (19Trusted Source, 20Trusted Source, 21Trusted Source).

Many studies have reported elevated markers of inflammation — for example,

C-reactive protein and uric acid — with the intake of added sugars (22Trusted
Source, 23Trusted Source, 24Trusted Source).

Added sugars are also thought to increase cancer risk by elevating levels of
certain hormones, but these effects are not yet well understood (25Trusted
Source, 26Trusted Source, 27Trusted Source).

SUMMARY

Added sugars have been linked to obesity. What’s more, they may promote
heart disease and increase your risk of cancer.

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How to Identify Added Sugars on

Food Labels
You can find added sugars in different types of foods — even ones you may
not think of as sweet, such as ketchup, bread, and canned baked beans.

That said, the main sources of added sugars are sugar-sweetened beverages,
candy, desserts, ice cream, and sugary cereals (28Trusted Source).

Look at the nutrition facts panel on a food product to find out how many grams
of added sugar it contains.

Historically, food labels didn’t differentiate between natural or added sugar.

This made it difficult to determine just how much added sugar you consumed.

By 2020, however, the Food and Drug Administration (FDA) has mandated
that manufacturers must list added sugars in grams and as a percentage of
the Daily Value (DV) on food labels (29Trusted Source).

Many large food companies have already complied, making it easier to assess
the added sugar content of products.

The American Heart Association recommends that women and men get less
than 25 grams and 38 grams of added sugar per day from their diet,
respectively (30Trusted Source).
Getting more than these amounts makes it difficult to meet your nutrient
needs while staying within your daily calorie limits (31Trusted Source).

Reading the ingredient list on foods can also help you identify added sugars.

Names for added sugars include:

 Anhydrous dextrose
 Brown sugar
 Confectioners powdered sugar
 Corn syrup
 High-fructose corn syrup (HCFS)
 Honey
 Maple syrup
 Molasses
 Agave nectar
 Raw sugar

Labels list ingredients in descending order of predominance by weight, with

the ingredients used in the greatest amount first, followed by those in smaller
amounts.

This means that if a product lists sugar as the first ingredient, you know it
contains more sugar than anything else.

SUMMARY

You can identify added sugars by looking at the food label and reading the
ingredient list. Limiting your calories from added sugar can help you meet your
nutrient needs while staying within your daily calorie limits.
Why You Shouldn’t Completely
Fear Simple Sugars
It’s no question that sugar can be harmful to your health when consumed in
excess.

Yet, sugar is only one component of your diet. It’s naive to make it solely
responsible for obesity and other diseases and conditions in today’s society
(32Trusted Source).

Research suggests that sugar only becomes problematic to your health when
it comprises too much of your diet or if you get more calories than you need
from sugar (10Trusted Source, 33Trusted Source, 34Trusted
Source, 35Trusted Source).

Limiting added sugars from sugar-sweetened beverages, sweets, and

desserts is important for good health, but never having a piece of cake or a
serving of your favorite ice-cream isn’t the right approach. It’s not sustainable,
enjoyable or worthwhile for your health.

Besides, simple sugars are found naturally in a wide range of healthy foods,
such as fruits, vegetables, and dairy. These foods bring a variety of other
important nutrients to your diet, such as vitamins, minerals, antioxidants,
and fiber.

SUMMARY

Sugar is detrimental to your health when it makes up too much of your diet or
you get excess calories from sugar. Therefore, limiting but not completely
avoiding sugar — specifically added sugar — is worthwhile for your health.
The Bottom Line
Simple sugars are carbs with one (monosaccharide) or two (disaccharide)
sugar molecules.

Many healthy foods like fruit and vegetables naturally contain sugar and
shouldn’t be avoided as they benefit your health. However, excess added
sugar is linked to obesity and increased heart disease and cancer risk.

You can find out how much added sugar a product has by looking at the
nutrition facts panel or reading the ingredient list.

Despite the harmful effects added sugars can have on your health, you can
eat them in moderation and as part of an overall healthy diet.

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By Gavin Van De Walle, MS, RD on January 7, 2019

NUTRITION
Evidence Based

How Much Sugar Is in

Milk?
 Sources of milk sugar
  Sugar content

 Avoiding added sugar

 Bottom line
If you’ve ever examined the nutrition label on a carton of milk, you’ve probably
noticed that most kinds of milk contain sugar.

The sugar in milk isn’t necessarily bad for you, but it’s important to understand where
it comes from — and how much is too much — so that you can choose the best milk
for your health.

This article explains milk’s sugar content and how to identify products with too much
sugar.

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Why is there sugar in milk?

Many people try to avoid added sugar — and for good reason.

Foods high in added sugar contribute extra calories to your diet without providing any
additional nutrients. They’re also linked to weight gain and metabolic syndrome, a
condition that increases your risk of diabetes and heart disease (1Trusted
Source, 2Trusted Source).

However, some foods contain naturally occurring sugars.

That’s why some products, such as dairy and nondairy milks, show sugar content on
their nutrition panel even if sugar isn’t included as an ingredient.

These natural sugars are the main carbohydrate in milk and give it a lightly sweet taste
— even when drunk plain.

In cow’s milk and human breast milk, the sugar comes primarily from lactose, also
known as milk sugar. Nondairy milks, including oat, coconut, rice, and soy milk,
contain other simple sugars, such as fructose (fruit sugar), galactose, glucose, sucrose,
or maltose.

However, keep in mind that sweetened versions, including chocolate milk and
flavored nondairy milks, harbor added sugar as well.

SUMMARY

Most dairy and nondairy milks contain naturally occurring sugars like lactose.
Sweetened versions provide added sugar, too.

Sugar content in various types of

milk
Milk’s sugar content varies significantly depending on the source and how it’s made
— as some products have sugar added.

Here are the sugar levels in 1 cup (240 ml) of various types of milk (3Trusted
Source, 4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted
Source, 8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted
Source, 12Trusted Source, 13Trusted Source,Trusted Source 14Trusted Source):

 Human breast milk: 17 grams

 Cow’s milk (whole, 2%, and skim): 12 grams
 Unsweetened rice milk: 13 grams
 Chocolate cow’s milk (skim): 23 grams (sugar added)
 Unsweetened vanilla soy milk: 9 grams
 Chocolate soy milk: 19 grams (sugar added)
 Unsweetened oat milk: 5 grams
 Unsweetened coconut milk: 3 grams
 Sweetened coconut milk: 6 grams (sugar added)
 Unsweetened almond milk: 0 grams
 Vanilla almond milk: 15 grams (sugar added)

Among the unsweetened nondairy varieties, rice milk packs the most sugar — 13
grams — while almond milk contains none at all. Cow’s milk is comparable to rice
milk at 12 grams.

In general, sweetened types have far more sugar than unsweetened ones. Chocolate
milk delivers a whopping 23 grams in just 1 cup (240 ml).

The U.S. Department of Agriculture (USDA) recommends limiting added sugar to

under 10% of your total daily calorie intake — or about 12.5 teaspoons (50 grams) on
a 2,000-calorie diet (15Trusted Source).
You might exceed that limit with sweetened milk alone if you drink more than one
glass each day.

SUMMARY

Milk’s sugar content varies greatly depending on its source and whether it contains
added sugar. Among the unsweetened nondairy varieties, rice milk has the most sugar
and almond milk the least. Cow’s milk has slightly less than rice milk.

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The health effects of sugar in milk

The simple sugars in all types of milk have several effects on your health. They’re
quickly digested and broken down into glucose, the major source of energy for your
body and an essential energy source for your brain (16Trusted Source).

The lactose in dairy and breast milk is broken down into galactose as well as glucose.
Galactose is especially important for central nervous system development in infants
and young children (16Trusted Source, 17).

If not fully digested, lactose functions like prebiotic fiber, which feeds the healthy
bacteria in your gut. Undigested lactose also helps improve your body’s absorption of
certain minerals, such as calcium and magnesium (17).

Glycemic index and milk

Because all types of milk contain carbs, they can be measured on the glycemic index
(GI), a scale of 0–100 that denotes to what extent a food affects blood sugar. Lower
GI foods raise blood sugar levels more slowly than higher GI ones.

Fructose, which is found in coconut milk and several nut milks, has a low GI and may
be preferable if you’re watching your blood sugar levels or have diabetes (18Trusted
Source, 19Trusted Source).

A review of 18 studies in 209 people with diabetes found that when fructose was used
to replace other carbs, average blood sugar levels dropped by 0.53% over 3 months
(18Trusted Source).

However, fructose may raise your triglyceride levels and trigger digestive issues like
gas and bloating in some individuals (18Trusted Source).

Lactose, the sugar in cow’s milk, likely less significantly affects blood sugar than
other forms of sugar. Yet, the glucose and maltose in rice milk have a high GI,
meaning that they’re quickly digested and may raise your blood sugar levels
significantly (19Trusted Source).

If you’re watching your blood sugar, the best choice may be unsweetened almond
milk, as it has little to no sugar.

SUMMARY

The natural sugars in milk fuel your body and brain, but some affect your blood sugar
more than others. The lactose in breast and dairy milk is especially beneficial for
infants and young children.

How to avoid milk with added

sugar
Whether you choose dairy or nondairy milk, you should aim for unsweetened varieties
to minimize your intake of added sugar.

In the United States, the Food and Drug Administration (FDA) is redesigning food
labels to explicitly call out the grams of added sugar — making it easier to identify
which milks to buy or avoid (20Trusted Source).

This rule will go into effect in January 2020 for large food manufacturers and January
2021 for smaller companies (20Trusted Source).

Outside of the United States, nutrition labels may vary in detail and should be read
carefully. If you see any form of sugar on the ingredient list, that means it’s added.

Common names for added sugar include:

 corn syrup or high-fructose corn syrup

 brown rice syrup
 agave nectar
 coconut sugar
 barley malt
 malt syrup
 maltose
 fructose

You can also look for the word “unsweetened” on the label.

SUMMARY

It’s best to choose unsweetened milk and avoid those with added sugar. You should
always check the ingredient list for words that indicate added sugar.
The bottom line
All forms of milk contain sugar, but there’s no reason to avoid the natural, simple
sugars in unsweetened milk.

Unsweetened milk is an excellent source of carbohydrates, which help fuel your brain
and body and may even offer additional benefits.

Nonetheless, you should always avoid milk with added sugar due to negative health
effects.

Last medically reviewed on December 10, 2019

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Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Anne Danahy, MS, RDN on
December 10, 2019

NUTRITION
Evidence Based

What Is Refined Sugar?

 Processing

 Health effects

 Refined vs. natural

  Natural sugar choices

 How to avoid

 Bottom line
In the last decade, intense focus has been placed on sugar and its detrimental health
effects.

Refined sugar intake is linked to conditions like obesity, type 2 diabetes, and heart
disease. Yet, it’s found in a variety of foods, making it particularly challenging to
avoid.

Moreover, you may wonder how refined sugars compare to natural ones, and whether
they have similar health effects.

This article discusses what refined sugar is, how it differs from natural sugar, and how
to minimize your intake.

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How is refined sugar made?
Sugar is naturally found in many foods, including fruits, vegetables, dairy, grains, and
even nuts and seeds.

This natural sugar can be extracted to produce the refined sugar currently so abundant
in the food supply. Table sugar and high-fructose corn syrup (HFCS) are two common
examples of refined sugars created this way.

Table sugar

Table sugar, also known as sucrose, is typically extracted from sugar cane plants or
sugar beets.

The sugar manufacturing process begins with washing the sugar cane or beets, slicing
them, and soaking them in hot water, which allows their sugary juice to be extracted.

The juice is then filtered and turned into a syrup that’s further processed into sugar
crystals that are washed, dried, cooled, and packaged into the table sugar found on
supermarket shelves (1).

High-fructose corn syrup (HFCS)

High-fructose corn syrup (HFCS) is a type of refined sugar. The corn is first milled to
make corn starch and then further processed to create corn syrup (1).

Enzymes are then added, which increases the content of the sugar fructose, ultimately
making the corn syrup taste sweeter.
The most common type is HFCS 55, which contains 55% fructose and
42% glucose — another kind of sugar. This percentage of fructose is similar to that of
table sugar (2Trusted Source).

These refined sugars are typically used to add flavor to foods but can also act as a
preservative in jams and jellies or help foods like pickles and breads ferment. They’re
also often used to add bulk to processed foods like soft drinks and ice cream.

SUMMARY

Refined sugar is made by extracting and processing the sugar naturally found in foods
like corn, sugar beets, and sugar cane. This refined sugar is then added to foods for
various purposes, including to boost flavor.

Many negative health effects

Sugars like table sugar and HFCS are added to various foods, including many that you
would not suspect contain sugar. Thus, they may sneak into your diet, promoting a
range of detrimental health effects.

For instance, consuming large amounts of refined sugar, especially in the form of
sugary beverages, has consistently been linked to obesity and excess belly fat, a risk
factor for conditions like diabetes and heart disease (3Trusted Source, 4Trusted
Source, 5Trusted Source).

In particular, foods enriched with HFCS may cause you to become resistant to leptin,
a hormone that signals your body when to eat and when to stop. This may partly
explain the link between refined sugar and obesity (6Trusted Source).

Many studies also associate diets high in added sugars with increased heart disease
risk (7Trusted Source).
Additionally, diets rich in refined sugar are commonly linked to a higher risk of type 2
diabetes, depression, dementia, liver disease, and certain types of cancer (8Trusted
Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

SUMMARY

Refined sugars may increase your risk of obesity, type 2 diabetes, and heart disease.
They’re also linked to a higher likelihood of depression, dementia, liver disease, and
certain types of cancer.

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Refined vs. natural sugars

For several reasons, refined sugars are generally worse for your health than natural
sugars.

Foods rich in refined sugars are often heavily

processed

Refined sugars are typically added to foods and beverages to improve taste. They’re
considered empty calories because they contain virtually no vitamins, minerals,
protein, fat, fiber, or other beneficial compounds.
Moreover, refined sugars are commonly added to packaged foods and drinks, such
as ice cream, pastries, and soda, all of which tend to be heavily processed.

In addition to being low in nutrients, these processed foods can be rich in salt and
added fats, both of which can harm your health when consumed in high amounts
(12Trusted Source, 13Trusted Source, 14Trusted Source).

Natural sugars are usually found in nutrient-rich

foods

Sugar is naturally found in many foods. Two popular examples include lactose in
dairy and fructose in fruit.

From a chemistry perspective, your body breaks down natural and refined sugars into
identical molecules, processing both similarly (15Trusted Source).

However, natural sugars typically occur in foods that provide other beneficial
nutrients.

For instance, unlike the fructose in HFCS, the fructose in fruit comes with fiber and a
variety of vitamins, minerals, and other beneficial compounds.

The fiber helps slow how quickly the sugar enters your bloodstream, reducing your
likelihood of blood sugar spikes (16Trusted Source, 17Trusted Source).

Similarly, lactose in dairy is naturally packaged with protein and varying levels of fat,
two nutrients also known to help prevent blood sugar spikes (18Trusted
Source, 19Trusted Source, 20Trusted Source).

Moreover, nutrient-rich foods likely make a greater contribution toward your daily
nutrient needs than foods rich in refined sugars.
SUMMARY

Natural sugars tend to occur in foods rich in fiber, protein, and other health-promoting
nutrients and compounds, making them more beneficial than refined sugars.

Not all natural sugars are equally

good
Though natural sugars are generally considered more beneficial than refined sugars,
this doesn’t hold true in all cases.

Natural sugars can also be processed in a way that removes virtually all of their fiber
and a good portion of their other nutrients. Smoothies and juices are good examples of
this.

In their whole form, fruits offer chewing resistance and are loaded with water and
fiber.

Blending or juicing them breaks down or removes almost all of their fiber, as well as
any chewing resistance, meaning you likely require a larger portion to feel satisfied
(21Trusted Source, 22Trusted Source).

Blending or juicing also removes some of the vitamins and beneficial plant
compounds naturally found in whole fruits (21Trusted Source, 23Trusted Source).

Other popular forms of natural sugars include honey and maple syrup. These appear to
offer more benefits and slightly more nutrients than refined sugars.

However, they remain low in fiber and rich in sugar and should be consumed only in
moderation (24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted
Source).
SUMMARY

Natural sugars found in smoothies and juices won’t be as beneficial as those found in
whole foods. Maple syrup and honey are typically viewed as sources of natural sugars
but should only be consumed in moderation.

How to avoid refined sugar

Refined sugars are added to many packaged foods. Therefore, checking food
labels can be instrumental in reducing the amount of refined sugar in your diet.

A wide array of names can be used to label added sugar. The most common are high-
fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel, and most
ingredients ending in -ose, such as glucose, maltose, or dextrose.

Here are some categories of foods that often harbor refined sugars:

 Beverages: soft drinks, sports drinks, specialty coffee drinks, energy

drinks, Vitaminwater, some fruit beverages, etc.
 Breakfast foods: store-bought muesli, granola, breakfast cereals, cereal bars,
etc.
 Sweets and baked goods: chocolate bars, candy, pie, ice cream, croissants,
some breads, baked goods, etc.
 Canned goods: baked beans, canned vegetables and fruit, etc.
 Bread toppings: fruit purées, jams, nut butters, spreads, etc.
 Diet foods: low-fat yogurts, low-fat peanut butter, low-fat sauces, etc.
 Sauces: ketchup, salad dressings, pasta sauces, etc.
 Ready-made meals: pizza, frozen meals, mac and cheese, etc.
Eating fewer of these processed foods and opting for whole, minimally processed
ones instead will help reduce the amount of refined sugars in your diet.

You can further lower your intake by reducing your use of sweeteners like table sugar,
agave syrup, brown sugar, rice syrup, and coconut sugar.

SUMMARY

Refined sugars are added to many processed foods. Checking food labels and
reducing your intake of these foods will help limit the amount of refined sugars in
your diet.

The bottom line

Refined sugar is obtained by extracting natural sugar from foods like sugar cane,
sugar beets, or corn. It’s generally added to nutrient-poor, processed foods, which can
harm your health when eaten in large quantities.

In contrast, natural sugars are typically found in whole foods. These are naturally rich
in protein or fiber, two nutrients that help your body process these sugars in a
healthier way.

They’re also typically rich in vitamins, minerals, and beneficial plant compounds.

That said, not all natural sugars are created equal, and those found in juices,
smoothies, and natural sweeteners like honey and maple syrup should be consumed in
moderation.

Last medically reviewed on September 5, 2019

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Medically reviewed by Adda Bjarnadottir, MS, RDN (Ice) — By Alina Petre, MS, RD (NL) on
September 5, 2019

NUTRITION
Evidence Based

The 56 Most Common

Names for Sugar (Some
Are Tricky)
Added sugar has taken the spotlight as the ingredient to avoid in the modern diet.

On average, Americans eat about 17 teaspoons of added sugar each day (1Trusted
Source).

Most of this is hidden within processed foods, so people don’t even realize they’re
eating it.

All this sugar may be a key factor in several major illnesses, including heart disease
and diabetes (2Trusted Source, 3Trusted Source).

Sugar goes by many different names, so it can be difficult to figure out how much of it
a food actually contains.

This article lists 56 different names for sugar.

First, let’s briefly explain what added sugars are and how the different types can affect
your health.

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What is added sugar?

During processing, sugar is added to food to enhance flavor, texture, shelf life, or
other properties.

Added sugar is usually a mixture of simple sugars such as sucrose, glucose, or

fructose. Other types, such as galactose, lactose, and maltose, are less common.

The Food and Drug Administration (FDA) now requires that the amount of added
sugar that a food or beverage contains is listed on the nutrition facts label. The label
must also list the percent Daily Value (DV).

Meanwhile, single-ingredient sugars and syrups, such as table sugar and maple syrup,
have a slightly different nutrition facts label.
For those products, the label will include the percent DV of added sugar. This
information may also appear in a footnote at the bottom of the label along with the
amount of added sugar (4Trusted Source).

SUMMARY

Sugar is commonly added to processed foods. The FDA has defined “sugar” and
requires that certain sugars be labeled as “added sugars” in food products.

Glucose or fructose — Does it

matter?
In short, yes. Glucose and fructose — even though they’re very common and often
found together — may have different effects on your body. Glucose can be
metabolized by nearly every cell in your body, while fructose is metabolized almost
entirely in the liver (5Trusted Source).

Studies have repeatedly demonstrated the harmful effects of high sugar consumption
(6, 7Trusted Source, 8).

These include insulin resistance, metabolic syndrome, fatty liver disease, and type 2
diabetes.

As such, eating excessive amounts of any type of sugar should be avoided.

SUMMARY

Added sugar goes by many names, and most types consist of glucose or fructose.
Avoiding excessive intakes of sugar in your daily diet is an important health strategy.
LEARN MORE ABOUT FOOD

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1. Sugar/sucrose
Sucrose is the most common type of sugar.

Often called “table sugar,” it’s a naturally occurring carbohydrate found in

many fruits and plants.

Table sugar is usually extracted from sugar cane or sugar beets. It consists of 50%
glucose and 50% fructose, bound together.

Sucrose is found in many foods. A few of them include:

 ice cream
 candy
 pastries
 cookies
 soda
 fruit juices
 canned fruit
 processed meat
 breakfast cereals
 ketchup
SUMMARY

Sucrose is also known as table sugar. It occurs naturally in many fruits and plants, and
it’s added to all sorts of processed foods. It consists of 50% glucose and 50% fructose.

2. High fructose corn syrup

(HFCS)
High fructose corn syrup (HFCS) is a widely used sweetener, especially in the United
States.

It’s produced from corn starch via an industrial process. It consists of both fructose
and glucose.

There are several different types of HFCS containing varying amounts of fructose.

The two most common varieties used in foods and beverages are:

 HFCS 55. This is the most common type of HFCS. It contains 55% fructose,
nearly 45% glucose, and water.
 HFCS 42. This form contains 42% fructose, and the remainder is glucose and
water (9Trusted Source).

HFCS has a composition similar to that of sucrose (50% fructose and 50% glucose).

HFCS is found in many foods and beverages, especially in the United States. These
include:

 soda
 breads
  cookies
 candy
 ice cream
 cakes
 cereal bars
SUMMARY

High fructose corn syrup is produced from corn starch. It consists of varying amounts
of fructose and glucose, but the composition is essentially the same as sucrose or table
sugar.

3. Agave nectar
Agave nectar, also called agave syrup, is a very popular sweetener produced from the
agave plant.

It’s commonly used as a “healthy” alternative to sugar because it doesn’t spike blood
sugar levels as much as many other sugar varieties.

However, agave nectar contains about 70–90% fructose and 10–30% glucose.

It’s used in many “health foods,” such as fruit bars, sweetened yogurts, and cereal
bars.

SUMMARY

Agave nectar or syrup is produced from the agave plant. It contains 70–90% fructose
and 10–30% glucose.
4–37. Other sugars with glucose
and fructose
Most added sugars and sweeteners contain both glucose and fructose.

Here are a few examples:

 beet sugar
 blackstrap molasses
 brown sugar
 buttered syrup
 cane juice crystals
 cane sugar
 caramel
 carob syrup
 castor sugar
 coconut sugar
 confectioner’s sugar (powdered sugar)
 date sugar
 demerara sugar
 Florida crystals
 fruit juice
 fruit juice concentrate
 golden sugar
 golden syrup
 grape sugar
  honey
 icing sugar
 invert sugar
 maple syrup
 molasses
 muscovado sugar
 panela sugar
 rapadura
 raw sugar
 refiner’s syrup
 sorghum syrup
 sucanat
 treacle sugar
 turbinado sugar
 yellow sugar
SUMMARY

These sugars all contain varying amounts of both glucose and fructose.

38–52. Sugars with glucose

These sweeteners contain pure glucose or glucose that’s combined with sugars other
than fructose. These other sugars may include other sugars such as galactose:

 barley malt
 brown rice syrup
 corn syrup
  corn syrup solids
 dextrin
 dextrose
 diastatic malt
 ethyl maltol
 glucose
 glucose solids
 lactose
 malt syrup
 maltodextrin
 maltose
 rice syrup
SUMMARY

These sugars are comprised of glucose, either on its own or in combination with
sugars other than fructose.

53–54. Sugars with fructose only

These two sweeteners contain only fructose:

 crystalline fructose
 fructose
SUMMARY

Pure fructose is simply called fructose or crystalline fructose.

55–56. Other sugars
There are a few added sugars that contain neither glucose nor fructose. They’re less
sweet and less common, but they’re sometimes used as sweeteners:

1. D-ribose
2. galactose
SUMMARY

D-ribose and galactose aren’t as sweet as glucose and fructose, but they’re also used
as sweeteners.

There’s no need to avoid naturally

occurring sugars
There’s no reason to avoid the sugar that’s naturally present in whole foods.

Fruit, vegetables, and dairy products naturally contain small amounts of sugar but
also fiber, vitamins, minerals, and other beneficial compounds.

The negative health effects of high sugar consumption are due to the massive amount
of added sugar that’s present in the Western diet.

The most effective way to reduce your sugar intake is to eat mostly whole and
minimally processed foods.

However, if you decide to buy packaged foods, be on the lookout for the many
different names that sugar goes by.

Last medically reviewed on June 26, 2020

How we reviewed this article:
HISTORY
Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version
Jun 26, 2020

Written By
Adda Bjarnadottir, MS, RDN (Ice)

Edited By
Ashley Williams

Medically Reviewed By
Kathy Warwick, RD, LD

Copy Edited By
Christina Guzik, BA, MBA

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Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — By Adda Bjarnadottir, MS,
RDN (Ice) — Updated on June 26, 2020

NUTRITION
Evidence Based

How to Read Food Labels

Without Being Tricked
  Look on the Back

 Ingredients List

 Serving Sizes

 Misleading Claims

 Names for Sugar

 Bottom Line
Reading labels can be tricky.

Consumers are more health-conscious than ever, so some food manufacturers use
misleading tricks to convince people to buy highly processed and unhealthy products.

Food labeling regulations are complex, making it harder for consumers to understand
them.

This article explains how to read food labels so that you can differentiate between
mislabeled junk and truly healthy foods.
Share on Pinterest

Don’t Let the Claims on the Front

Fool You
One of the best tips may be to completely ignore claims on the front of the packaging.

Front labels try to lure you into purchasing products by making health claims.

In fact, research shows that adding health claims to front labels makes people believe
a product is healthier than the same product that doesn’t list health claims — thus
affecting consumer choices (1Trusted Source, 2Trusted Source, 3Trusted
Source, 4Trusted Source).

Manufacturers are often dishonest in the way they use these labels. They tend to use
health claims that are misleading and in some cases downright false.
Examples include many high-sugar breakfast cereals like whole-grain Cocoa Puffs.
Despite what the label may imply, these products are not healthy.

This makes it hard for consumers to choose healthy options without a thorough
inspection of the ingredients list.

SUMMARY

Front labels are often used to lure people into buying products. However, some of
these labels are highly misleading.

Study the Ingredients List

Product ingredients are listed by quantity — from highest to lowest amount.

This means that the first ingredient is what the manufacturer used the most of.

A good rule of thumb is to scan the first three ingredients, as they make up the largest
part of what you’re eating.

If the first ingredients include refined grains, a type of sugar, or hydrogenated oils,
you can assume that the product is unhealthy.

Instead, try choosing items that have whole foods listed as the first three ingredients.

In addition, an ingredients list that is longer than two to three lines suggests that the
product is highly processed.

SUMMARY
Ingredients are listed by quantity — from highest to lowest. Try looking for products
that list whole foods as the first three ingredients and be skeptical of foods with long
lists of ingredients.

Watch out for Serving Sizes

Nutrition labels state how many calories and nutrients are in a standard amount of the
product — often a suggested single serving.

However, these serving sizes are frequently much smaller than what people consume
in one sitting.

For example, one serving may be half a can of soda, a quarter of a cookie, half a
chocolate bar, or a single biscuit.

In doing so, manufacturers try to deceive consumers into thinking that the food has
fewer calories and less sugar.

Many people are unaware of this serving size scheme, assuming that the entire
container is a single serving, when in truth it may consist of two, three, or more
servings.

If you’re interested in knowing the nutritional value of what you’re eating, you need
to multiply the serving given on the back by the number of servings you consumed.

SUMMARY

Serving sizes listed on packaging may be misleading and unrealistic. Manufacturers

often list a much smaller amount than what most people consume in one setting.
The Most Misleading Claims
Health claims on packaged food are designed to catch your attention and convince
you that the product is healthy.

Here are some of the most common claims — and what they mean:

 Light. Light products are processed to reduce either calories or fat. Some
products are simply watered down. Check carefully to see if anything has been
added instead — like sugar.

 Multigrain. This sounds very healthy but only means that a product contains
more than one type of grain. These are most likely refined grains — unless the
product is marked as whole grain.

 Natural. This does not necessarily mean that the product resembles anything
natural. It simply indicates that at one point the manufacturer worked with a
natural source like apples or rice.

 Organic. This label says very little about whether a product is healthy. For
example, organic sugar is still sugar.

 No added sugar. Some products are naturally high in sugar. The fact that they
don’t have added sugar doesn’t mean they’re healthy. Unhealthy sugar
substitutes may also have been added.

 Low-calorie. Low-calorie products have to have one-third fewer calories than

the brand’s original product. Yet, one brand’s low-calorie version may have
similar calories as another brand’s original.

 Low-fat. This label usually means that the fat has been reduced at the cost of
adding more sugar. Be very careful and read the ingredients list.
  Low-carb. Recently, low-carb diets have been linked to improved health. Still,
processed foods that are labeled low-carb are usually still processed junk foods,
similar to processed low-fat foods.

 Made with whole grains. The product may contain very little whole grains.
Check the ingredients list — if whole grains aren’t in the first three ingredients,
the amount is negligible.

 Fortified or enriched. This means that some nutrients have been added to the
product. For example, vitamin D is often added to milk. Yet, just because
something is fortified doesn’t make it healthy.

 Gluten-free. Gluten-free doesn’t mean healthy. The product simply doesn’t

contain wheat, spelt, rye, or barley. Many gluten-free foods are highly
processed and loaded with unhealthy fats and sugar.

 Fruit-flavored. Many processed foods have a name that refers to a natural

flavor, such as strawberry yogurt. However, the product may not contain any
fruit — only chemicals designed to taste like fruit.

 Zero trans fat. This phrase means “less than 0.5 grams of trans fat per
serving.” Thus, if serving sizes are misleadingly small, the product may still
contain trans fat (5Trusted Source).

Despite these cautionary words, many truly healthy foods are organic, whole grain, or
natural. Still, just because a label makes certain claims, doesn’t guarantee that it’s
healthy.

SUMMARY

Many marketing terms are associated with improved health. These are often used to
mislead consumers into thinking that unhealthy, processed food is good for them.

Different Names for Sugar

Sugar goes by countless names — many of which you may not recognize.

Food manufacturers use this to their advantage by purposely adding many different
types of sugar to their products to hide the actual amount.

In doing so, they can list a healthier ingredient at the top, mentioning sugar further
down. So even though a product may be loaded with sugar, it doesn’t necessarily
appear as one of the first three ingredients.

To avoid accidentally consuming a lot of sugar, watch out for the following names of
sugar in ingredient lists:

 Types of sugar: beet sugar, brown sugar, buttered sugar, cane sugar, caster
sugar, coconut sugar, date sugar, golden sugar, invert sugar, muscovado sugar,
organic raw sugar, raspadura sugar, evaporated cane juice, and confectioner’s
sugar.

 Types of syrup: carob syrup, golden syrup, high-fructose corn syrup, honey,
agave nectar, malt syrup, maple syrup, oat syrup, rice bran syrup, and rice
syrup.

 Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn
sweetener, crystalline fructose, dextran, malt powder, ethyl maltol, fructose,
fruit juice concentrate, galactose, glucose, disaccharides, maltodextrin, and
maltose.

Many more names for sugar exist, but these are the most common.

If you see any of these in the top spots on the ingredients lists — or several kinds
throughout the list — then the product is high in added sugar.

SUMMARY
Sugar goes by various names — many of which you may not recognize. These include
cane sugar, invert sugar, corn sweetener, dextran, molasses, malt syrup, maltose, and
evaporated cane juice.

The Bottom Line

The best way to avoid being misled by product labels is to avoid processed foods
altogether. After all, whole food doesn’t need an ingredients list.

Still, if you decide to buy packaged foods, be sure to sort out the junk from the higher-
quality products with the helpful tips in this article.

How we reviewed this article:

HISTORY
Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version
Aug 19, 2020

Written By
Adda Bjarnadottir, MS, RDN (Ice)

Edited By
Frank Crooks

Share this article

By Adda Bjarnadottir, MS, RDN (Ice) — Updated on August 19, 2020

NUTRITION
Evidence Based

Beet Sugar vs. Cane

Sugar: Which Is
Healthier?
 Beet Sugar

 Production

 Taste

 Nutrition

 GMO

 Bottom Line
Beet sugar comes from the sugar beet plant, closely
related to beetroot. Cane sugar comes from the
sugarcane plant. Other differences between beet sugar
and cane sugar include production, taste, and nutrients.

An estimated 55–60% of all sugar produced in the US comes from sugar beets (1).

Both beet and cane sugar are found in a variety of foods including sweets, processed
foods, baked goods and sodas.
However, several distinctions set apart these two common types of sugar.

This article reviews the differences between beet and cane sugar to determine whether
one is healthier.

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What Is Beet Sugar?

Beet sugar is derived from the sugar beet plant, a root vegetable closely related to
beetroot and chard (2).

Along with sugarcane, sugar beets are among the most common plants used in the
production of white sugar (3).

Sugar beets are also used to produce other types of refined sugar, such as molasses
and brown sugar (4).
However, since the source of the sugar is not always disclosed on food products and
labels, it can be difficult to determine whether they contain beet or cane sugar.

SUMMARY

Beet sugar is made from the sugar beet plant. Along with cane sugar, it’s one of the
most common types of refined sugar on the market.

LEARN MORE ABOUT FOOD

Explore Healthline's Healthy Eating Resources

Differences in Production
One of the biggest differences between beet and cane sugar is their processing and
production method.

Beet sugar is made using a process that involves thinly slicing sugar beets to extract
the natural sugar juice.

The juice is purified and heated to create a concentrated syrup, which is crystallized to
form granulated sugar.

Cane sugar is produced using a similar method but sometimes processed using bone
char, an ingredient made by charring the bones of animals. Bone char helps bleach
and filter white sugar (5).
Though bone char is not found in the final product, people looking to reduce their
intake of foods made using animal products — such as vegans or vegetarians — may
want to take this into consideration.

Keep in mind that other products, such as coal-based activated carbon, are often used
in the processing of white sugar as a vegan alternative to bone char (6Trusted Source).

SUMMARY

Beet sugar does not involve the use of bone char or coal-based activated carbon,
which can be used to bleach and filter cane sugar.

Works Differently in Recipes

Although cane sugar and beet sugar are nearly identical in terms of nutrition, they
may work differently in recipes.

This is, at least partially, due to distinct differences in terms of taste, which can affect
how the types of sugar alter the flavor of your dishes.

Beet sugar has an earthy, oxidized aroma and burnt sugar aftertaste, whereas cane
sugar is characterized by a sweeter aftertaste and a more fruity aroma (7Trusted
Source).

Furthermore, some chefs and bakers find that different types of sugar alter the texture
and appearance of the final product in some recipes.

Most notably, cane sugar is said to caramelize more easily and result in a more
uniform product than beet sugar. Beet sugar, on the other hand, can create a crunchier
texture and has a unique taste that works well in certain baked goods.

SUMMARY
Beet sugar and cane sugar have slight differences in terms of taste and may work
differently in recipes.

Similar Nutritional Composition

There may be several distinctions between cane sugar and beet sugar, but
nutritionally, the two are nearly identical.

Regardless of the source, refined sugar is essentially pure sucrose, a compound

composed of glucose and fructose molecules (8).

For this reason, consuming high amounts of either beet or cane sugar can contribute to
weight gain and the development of chronic conditions, such as diabetes, heart disease
and liver problems (9Trusted Source).

Health organizations, such as the American Heart Association, recommend limiting

your intake of added sugar to less than 6 teaspoons (24 grams) per day for women and
less than 9 teaspoons (36 grams) per day for men (10Trusted Source).

This refers to all forms of cane and beet sugar, including white sugar, brown sugar,
molasses, turbinado and the sugar found in many processed foods like sweets, soft
drinks and desserts.

SUMMARY

Both cane sugar and beet sugar are essentially sucrose, which can be harmful when
consumed in high amounts.

Often Genetically Modified

Many consumers prefer cane sugar over beet sugar due to concerns about genetically
modified organisms (GMOs).

In the US, it’s estimated that about 95% of sugar beets are genetically modified
(11Trusted Source).

Conversely, all sugarcane currently produced in the US is considered non-GMO.

Some people are in favor of genetically modified crops as a sustainable source of food
that is highly resistant to insects, herbicides and extreme weather (12Trusted Source).

Meanwhile, others prefer to avoid GMOs due to concerns of antibiotic

resistance, food allergies and other possible adverse effects on health (13Trusted
Source).

Though some animal studies have found that GMO consumption may cause toxic
effects on the liver, kidney, pancreas and reproductive system, research on the effects
on humans is still limited (14Trusted Source).

However, other studies have observed that humans can safely eat GMO crops and that
they contain a nutrient profile that is comparable to conventional crops (15Trusted
Source, 16Trusted Source).

If you’re worried about GMO crops, it’s best to select cane sugar or non-GMO beet
sugar to help minimize your GMO exposure.

SUMMARY

Most sugar beets in the US are genetically modified while sugarcane is generally non-
GMO.

The Bottom Line

Beet and cane sugar differ slightly in taste and may work differently in cooking and
baking.

Unlike cane sugar, beet sugar is produced without bone char, which may be important
for vegans or vegetarians.

Still, some may prefer cane sugar as it’s less likely to contain GMO ingredients.

However, when it comes down to it, both beet sugar and cane sugar are composed of
sucrose, which can be harmful to your health when consumed in excess.

Therefore, while there may be differences between these two forms of sugar, your
intake of either type should be kept in moderation as part of a healthy diet.