National Nutrition Week 2023: Understanding Different Types Of Sugars And Their Effects

Sugar has been a cornerstone of human diets for centuries, however, in the modern era, the effects of sweeteners on human health have come under scrutiny.

Effect of sugar in our body

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Sugar has been a cornerstone of human diets for centuries, adding sweetness and flavour to a wide array of foods and beverages. However, in the modern era, the effects of sweeteners on human health have come under scrutiny. There are different forms of sugar which include simple sugars known as monosaccharides like glucose, fructose, and galactose which are naturally found in our food such as fruits, plants, honey etc. But the table sugar, known as sucrose, contains a combination of fructose and glucose which are disaccharides. Lactose is a sugar present in milk which is also a combination of glucose and galactose. 

Let's know in detail about the different categories of sugar.

The Different Categories Of Sugar:

Dr G Sushma, who is a Consultant and Clinical Dietician at CARE Hospitals, Banjara Hills, Hyderabad shared the different categories of sugar which are monosaccharides, disaccharides and polysaccharides:

Monosaccharides: These are the simplest form of sugars, consisting of single sugar molecules. Examples include:

• Glucose: A primary energy source for the body's cells.
• Fructose: Found in fruits and honey, often used as a sweetener.
• Galactose: Found in milk and dairy products.

Disaccharides: These are composed of two monosaccharide molecules linked together. Examples include:

• Sucrose: Comprised of glucose and fructose; commonly known as table sugar.
• Lactose: Composed of glucose and galactose; found in milk and dairy products.
• Maltose: Composed of two glucose molecules; found in malted foods.

Polysaccharides: These are complex carbohydrates made up of multiple monosaccharide units linked together. They are often used for energy storage and structural support. Examples include:

• Starch: Found in plants and serves as a storage form of energy.
• Glycogen: The primary storage form of glucose in animals, mainly stored in the liver and muscles.
• Cellulose: A major component of plant cell walls; humans cannot digest it but it provides dietary fiber.

The Calorie Count In Sugar:

In this regard, Dr Edwin Raj who is the Head of Services and Clinic Nutrition & Dietetics at Aster CMI Hospital said, "Sugar comes in different forms, colour and name which are all similar to each other and yields around 16-20kcal of every teaspoon, be it granulated sugar, powdered sugar, less refined brown sugar, unrefined jaggery, molasses, palm sugar, liquid sugar, high fructose corn syrup, agave sugar, etc. An average consumption of sugar is around 24 teaspoons in a day, according to the National Cancer Institute. That's equivalent to 384 calories."

Calling it the "new tobacco" he said, "Sugar is a new tobacco as it is addictive and vegetarian cholesterol since it increases your triglyceride levels in blood."

The Different Forms Of Sugars And Their Effect On Health:

Dr Rajeshwari Panda, who is the HOD of Nutrition and Dietetics Department at Medicover Hospitals, Navi Mumbai listed down the effects of Brown Sugar, White Sugar, Stevia, Honey and Jaggery on health:

1. Brown Sugar:

Brown sugar, often praised for its molasses content, is perceived by some as a healthier alternative to white sugar. The presence of molasses imparts a richer flavor and a faint caramel hue.

Effect on Health:

• While brown sugar does contain trace minerals like calcium, potassium, and iron due to the molasses, these quantities are too small to offer significant health benefits.
• The impact of brown sugar on health is similar to that of white sugar. It can lead to weight gain, increased risk of type 2 diabetes, and tooth decay when consumed in excess.
• The potential advantages of the minor nutritional content are overshadowed by its calorie density and potential to cause blood sugar spikes.

2. White Sugar:

White sugar, also known as granulated sugar, is a refined form of sucrose commonly found in processed foods and sweetened beverages.

Effect on Health:

• Regular consumption of white sugar is associated with an increased risk of obesity, type 2 diabetes, and metabolic disorders.
• Excessive sugar intake can lead to energy fluctuations, mood swings, and cravings due to rapid blood sugar spikes and crashes.
• The absence of nutrients in white sugar makes it a source of empty calories that offer no nutritional value.

3. Stevia:

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is known for its intense sweetness without contributing calories.

Effect on Health:

• Stevia is considered safe for consumption and is a suitable option for individuals with diabetes or those aiming to reduce calorie intake.
• The steviol glycosides in stevia provide sweetness without impacting blood sugar levels, making it a favourable choice for blood sugar management.
• Some studies suggest potential antioxidant and anti-inflammatory properties associated with stevia, but further research is needed to fully understand these effects.

4. Honey:

Honey is a natural sweetener produced by bees from flower nectar. It boasts distinct flavors and potential health benefits.

Effect on Health:

• Raw, unprocessed honey contains enzymes, antioxidants, and small amounts of vitamins and minerals. However, its nutritional content is relatively low compared to its caloric load.
• Honey has antimicrobial properties and is sometimes used to soothe sore throats and coughs.
• While honey is a more natural option, it still contains sugars and should be consumed in moderation.

5. Jaggery:

Jaggery is a traditional unrefined sweetener made from sugarcane or date palm sap. It is commonly used in various cuisines around the world.

Effect on Health:

• Jaggery retains more nutrients compared to refined sugars due to minimal processing. It contains iron, potassium, and other minerals.
• The presence of fiber in jaggery can slow down the absorption of sugars, leading to a slower rise in blood sugar levels compared to white sugar.
• While jaggery offers some nutritional advantages, it's still calorie-dense and should be consumed in moderation.

"Regardless of the choice, moderation remains the key to maintaining a healthy diet and minimizing the potential negative effects of sweeteners on human health," she went on to add.

The Effect Of Sugar On Our Body:

Dr G Sushma shared the effect of sugar on our body:

• Energy Source: Sugars are a quick and easily accessible source of energy for the body. Glucose is especially important as it is the primary fuel for the brain and muscles.
• Blood Sugar Levels: The consumption of sugars can impact blood sugar levels. Rapidly digested sugars like sucrose and high-fructose corn syrup can cause rapid spikes in blood sugar, potentially leading to insulin resistance over time.
• Weight Management: Excessive consumption of sugary foods and beverages can contribute to weight gain and obesity due to their high-calorie content.
• Dental Health: Sugars can promote tooth decay and cavities when they interact with bacteria in the mouth to produce acids that erode tooth enamel.
• Metabolic Health: Diets high in added sugars have been linked to an increased risk of developing type 2 diabetes, cardiovascular diseases, and other metabolic disorders.
• Gut Health: Some sugars, like certain fibers found in fruits and vegetables, act as prebiotics, promoting the growth of beneficial gut bacteria.
• Sugar Addiction: High sugar intake can trigger the brain's reward system, leading to cravings and potential addictive behavior.

Effect Of Sugar On Our Brain:

Dr Edwin Raj further went on to list down the effect of sugar on our brain:

• Sugar is metabolised differently in our body as our brain recognises sugar as a 'reward or a buddy', which makes you keep wanting more of it since it releases a feel good hormone.
• Sugar rapidly spikes your blood sugar as a rapid increase & drop in blood glucose can harm your body (these fluctuations lead to depression, anxiety and schizophrenia).
• It triggers the release of dopamine, the same area of the brain implicated in the response to addictive drugs, so making it as an addictive substance to your body.
• It can also cause the release of chemicals like opioids in the brain, which leads to a rush that may cause future cravings and considered as inflammatory in nature and not a great choice for someone suffering from infection, stress or chronic disease.

Recommended Intake Of Sugar:

Dr G Sushma said, "It's recommended to limit the intake of added sugars in the diet. The World Health Organization (WHO) suggests that added sugars should account for less than 10% of total daily calorie intake, and even lower (below 5%) for additional health benefits."

Understanding the different types of sugars and their effects can help you make informed choices about your diet and promote better overall health. It's important to be mindful of your sugar intake and opt for healthier sources of carbohydrates when possible.