Sugar is a sweet-tasting, water-soluble carbohydrate derived primarily from sugarcane and sugar beets, used globally for energy and food preservation. While natural sugars exist in fruit and milk, added sugars in processed foods (sucrose, high-fructose corn syrup) are linked to obesity, diabetes, and heart disease. Experts recommend limiting added sugar to less than 10% of daily calories.
Key Aspects of Sugar:
- Types: Simple sugars (monosaccharides) include glucose, fructose, and galactose. Compound sugars (disaccharides) include sucrose (table sugar = glucose + fructose), lactose, and maltose.
- Sources: Sugarcane and sugar beets are the primary commercial sources.
- Health Risks: Excessive intake of added sugar is associated with weight gain, metabolic syndrome, fatty liver, tooth decay, and chronic inflammation.
- Recommended Intake: The American Heart Association recommends a maximum of 6 teaspoons (24g) of added sugar per day for women and 9 teaspoons (36g) for men.
- Natural vs. Added: Natural sugars in whole fruits are accompanied by fiber and nutrients, whereas added sugars provide “empty” calories.
