Sugar: Function, Types and Health Effects
Sugar is a carbohydrate that serves as a quick energy source for the body. Excessive sugar intake is linked to obesity, tooth decay, and conditions such as type 2 diabetes.
Things worth knowing about "Sugar"
Sugar is a carbohydrate that serves as a quick energy source for the body. Excessive sugar intake is linked to obesity, tooth decay, and conditions such as type 2 diabetes.
What is Sugar?
Sugar is a common term for various sweet-tasting carbohydrates. In everyday nutrition, it most often refers to sucrose (table sugar), a disaccharide composed of glucose and fructose. Chemically, sugars belong to the carbohydrate family and provide the body with a rapidly available source of energy.
Types of Sugar
There are several types of sugar that differ in chemical structure and their effects on the body:
- Glucose (dextrose): A monosaccharide absorbed directly into the bloodstream; the primary energy source for the brain and muscles.
- Fructose (fruit sugar): A monosaccharide found naturally in fruit, but also widely used as an additive in processed foods.
- Sucrose (table sugar): A disaccharide of glucose and fructose, derived from sugar beets or sugar cane.
- Lactose (milk sugar): A disaccharide of glucose and galactose, found in milk and dairy products.
- Maltose (malt sugar): A disaccharide made of two glucose molecules, produced during the digestion of starch.
Sugar in Foods
Sugar occurs naturally in many foods, including fruit, vegetables, and milk. In addition, it is added in large quantities to processed foods, sweets, soft drinks, sauces, and baked goods. Hidden sugars in processed products can significantly increase total daily intake without the consumer being aware.
Role in the Body
Sugar primarily serves the body as a fast energy source. After consumption, glucose is transported through the blood into cells, where it is used for energy production. Excess glucose is stored in the liver and muscles as glycogen or, when there is a persistent surplus, converted into fat.
Recommended Daily Intake
The World Health Organization (WHO) recommends limiting the intake of free sugars to less than 10% of total daily energy intake. A further reduction to below 5% (approximately 25 g per day for adults) is recommended for additional health benefits. Free sugars include all mono- and disaccharides added to foods and beverages, as well as sugars naturally present in honey, syrups, and fruit juices.
Health Risks of Excessive Consumption
A persistently high sugar intake can lead to various health problems:
- Overweight and obesity: Sugar is calorie-dense with little satiety effect, which can contribute to a positive energy balance and weight gain.
- Type 2 diabetes: Chronically elevated blood sugar levels and insulin resistance can be promoted by excessive sugar consumption.
- Tooth decay (caries): Oral bacteria metabolize sugar into acids that attack tooth enamel.
- Cardiovascular disease: High sugar intake is associated with elevated triglyceride levels and an increased risk of heart disease.
- Non-alcoholic fatty liver disease: Excess fructose is converted into fat in the liver.
Reducing Sugar Intake
Nutrition experts recommend the following strategies to lower sugar consumption:
- Replace sugary drinks with water or unsweetened tea.
- Avoid processed foods with added sugar and read ingredient labels carefully.
- Choose fresh fruit instead of fruit juices or sweets as a snack.
- Gradually reduce the amount of sugar when cooking and baking.
References
- World Health Organization (WHO) - Guideline: Sugars intake for adults and children (2015). Available at: https://www.who.int/publications/i/item/9789241549028
- Malik VS, Hu FB. - The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. Nature Reviews Endocrinology, 2022. Available at: https://pubmed.ncbi.nlm.nih.gov/34880418/
- Johnson RJ et al. - Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. American Journal of Clinical Nutrition, 2007. Available at: https://pubmed.ncbi.nlm.nih.gov/17921363/
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