Different sugars types in foods

Excess sugar consumption can lead to insulin resistance and an increased risk of type 2 diabetes: Whole fruits are often exempt from this restriction because unlike the added sugars found in processed foods or sugary beverages, the natural sugars found in whole fruits are accompanied by fibre, vitamins and minerals- which can help reduce sugar absorption and minimise blood sugar rises. 

• Glucose: a type of carbohydrates and the major sugar type that the body uses for energy. Glucose is easily taken into the bloodstream, largely via the small intestine. Once in the bloodstream, it causes the pancreas to release insulin, a hormone that assists cells in absorbing glucose for energy or storage. Glucose is a rapid source of energy and can be used by practically every cell in the body. whilst fructose is mostly metabolised in the liver (Honey, White flour bread and some sports drinks include glucose).

• Fructose :Fruits, honey and some vegetables contain fructose, a form of carbohydrate. Fructose is largely metabolised in the liver. In the liver, it passes through a sequence of processes that convert it to glucose, which can subsequently be utilised for energy. However, if ingested in excess, fructose can be turned into lipids (triglycerides) in the liver, which can contribute to fatty liver disease. Fructose, unlike glucose, does not directly increase insulin secretion.

• Lactose: a sugar found in milk and dairy products.

• Added Sugars: Sugars and syrups added to snacks, sodas & processed foods during processing are referred to as added sugars.

• Sucrose: is a type of table sugar ( a disaccharide ) that is made up of equal parts glucose and fructose. : When you take sucrose, your body breaks it down into its constituent sugars, glucose and fructose, for absorption and utilisation. Consume added sugars like sucrose in moderation as part of a balanced diet (candy, dessert, canned fruits may contain sucrose)How the Body Processes Sugar?

1. Carbohydrates (including sugars) are broken down into glucose and enter the bloodstream when consumed.

2. The pancreas secretes insulin to aid in the transfer of glucose from the bloodstream into cells for energy.

3. Excess glucose is stored as glycogen in the liver and muscles for later use.

The American Heart Association suggests that most women and men restrict their added sugar intake to no more than 100-150 calories (approximately 25-37.5 grammes) per day. keep track of your blood sugar levels on a regular basis: Read food labels to find added sugars and prefer whole fruits over fruit drinks and fruit-flavored snacks.

Remember that nutrition is highly individual, and what works for one person may not work for another. If you are concerned about your sugar intake or are at risk for diabetes, speak with a healthcare expert or qualified dietitian who can provide personalised advice and recommendations based on your unique needs and health status.