Sugar can be found in various forms according to its chemical structure, having different names and functions in the body, such as fructose, sucrose, lactose and starch, for example. Carbohydrates are the body’s largest source of energy, providing between 50 and 60% of the calories that should be ingested during the day. There are two types of carbohydrates: simple and complex.
Simple carbohydrates are quickly absorbed in the intestine, leading to an increase in the amount of sugar in the blood, and should be consumed with caution by people who are overweight, have heart disease, diabetics or those who have insulin problems. Some examples of foods rich in simple carbohydrates are white sugar, brown sugar and honey.
Other foods such as bread, potatoes, rice, beans and beets are sources of complex carbohydrates, which when digested also turn into glucose, however they increase the amount of glucose in the blood more slowly depending on the food and the amount of fiber it contains. They can also be included in a balanced and balanced diet.
Foods rich in sugar
The following list indicates the different types of sugar and their food sources:
1. Sucrose
Sucrose, better known as table sugar, is a disaccharide, formed by the union of a molecule of glucose and another of fructose. Currently, this compound is used as an additive in several processed products.
This type of sugar has a high glycemic index, so when it is absorbed in the intestine, it quickly increases blood sugar, in addition to favoring the accumulation of fat in the body, and, therefore, its excess consumption is associated with a greater risk of cardiovascular disease, obesity and diabetes.
Foods rich in sucrose: sugar cane, brown sugar, demerara sugar, beet sugar and products containing it.
2. Fructose
Fructose is a monosaccharide, that is, it is one of the simplest carbohydrate molecules and is the sweetest of all. Fructose is produced by altering the glucose present in corn starch. Like sucrose, its excess consumption is also associated with an increased risk of cardiovascular and metabolic diseases.
Foods rich in fructose: fruits, cereals, vegetables and honey.
3. Lactose
Lactose, better known as milk sugar, is a disaccharide formed by the union of a glucose molecule with a galactose molecule. Some people have an intolerance to this type of sugar, so in these situations its consumption should be reduced or eliminated from the diet.
Foods rich in lactose: milk and dairy products.
4. Starch
Starch is a complex carbohydrate formed by two polysaccharides, amylopectin and amylose, which are digested more slowly in the body and produce glucose as the final product.
This type of food must be ingested in adequate proportions in the diet, avoiding excess consumption, thus preventing excess weight and associated diseases.
Starchy foods: rice, potatoes, pasta, beans, peas, corn, flour and cornstarch.
5. Mel
Honey is made up of a glucose molecule and a fructose molecule, mainly used as a natural sweetener, however, its consumption should also be limited to avoid excess weight.
Honey provides several health benefits, as it is rich in vitamins and minerals that help increase the body’s defenses.
Foods rich in honey: Bee’s honey.
6. Corn syrup
Corn syrup is a concentrated sugar solution that is used to sweeten several industrial products. Due to its high concentration of sugar, the consumption of industrialized products that contain this syrup can result in some diseases, such as obesity, heart disease and diabetes.
There is also high fructose corn syrup, which is derived from corn syrup with only a higher concentration of sugars and is also used to sweeten industrialized products and drinks.
Foods rich in corn syrup: processed foods, soft drinks and processed juices.
7. Maltodextrin
Maltodextrin is a type of carbohydrate made up of several glucose molecules. Maltodextrin is present in small portions in industrialized products, being used as a thickener or to increase the volume of the food.
Furthermore, maltodextrin is also used as a dietary supplement to improve physical performance and help gain muscle mass. Learn more about maltodextrin.
Foods rich in maltodextrin: infant milk, nutritional supplements, hamburgers, cereal bars and other processed foods.
Foods rich in sugar and fat
Many foods rich in sugar are also rich in fat, such as quindim, brigadeiro, condensed milk, cake, lasagna, biscuits, among others. Therefore, in addition to promoting weight gain, it allows the onset of diabetes, as blood sugar levels increase since it has a high glycemic index.
Furthermore, they also increase cholesterol, triglycerides and the risk of diseases such as atherosclerosis and heart attack, and should be consumed infrequently to keep the body healthy.
