Sugar 101

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Sugar 101

  1. Sugar – is table sugar which shown below is
    sucrose = fructose + glucose brown sugars
  2. Sugars – any combination of different types of monosaccharides and disaccharides such as glucose, fructose, maltose, lactose, galactose, etc. “aka” sugar particles
  3. Refined: to purify or make pure through extraction and filtration.
  4. Molasses is a naturally occurring syrupy substance that gives sugar its brown color.

Natural Sugarsfoods containing natural sugar

Natural sugar is sugar that is naturally found in some of the foods that we eat.

  • Fruits
  • Dairy Products
  • Nectars
  • Honey

Usually combined with nutrients such as:

  • Vitamins
  • Fiber
  • Minerals
  • Antioxidants

Fibrous foods allow you to feel full longer and the sugars are taken up by the body slowly.

Raw Sugar

Raw (Turbinado) sugar is basically sugar that has not been completely refined. Some of the molasses are still left in the sugar, leaving it with a light brown color.

Raw sugar barely has traces of minerals such as calcium, iron, and potassium.

refined sugar

Refined Sugars

Refined: to purify or make pure.

Extract all chemicals and molasses from sugar crystals and only sucrose is left.

Found in foods that are highly processed.

  • Candy
  • Cakes
  • Jellies/jams
  • Cereal
  • Bread
  • Crackers
  • Sodas
  • Juices
  • Flavored yogurts

The body takes these sugars up quickly which spikes blood sugar in a short amount of time. You usually lack the full and satisfied feeling after eating the food item.

Sugar has many names, but anytime you see a word ending in “OSE” you can be certain that the ingredient is a type of sugar. The many names of added sugar are as follows.

  • Brown sugar
  • Can sugar
  • Corn sweetener
  • Fructose
  • Dextrose
  • Evaporated cane juice
  • Glucose
  • Sucrose
  • Honey
  • Maltose
  • Maltodextrin
  • Molasses
  • Syrup
  • High fructose corn syrup
  • Sucralose, aspartame, saccharin, xylitol, sorbitol
  • Fruit juice concentrates

Recommended Added Sugar Intake Limit

  • 6 teaspoons of added sugar per day for women
  • 9 teaspoons of added sugar per day for men

Rethink Your Sweets