Sugars provide energy and influence bodily functions. They're essential to the growth of all living organisms. Simple carbohydrates, sugars are fermentable and non-fermentable depending on their absorbency.
Sugars consist of carbon, hydrogen and oxygen. They're categorized as monosaccharides, disaccharides, oligosaccharides, and polysaccharides.
Fermentable sugars are those which can undergo fermentation.
In fermentation, microorganisms like yeast and bacteria consume sugars and excrete acid, gases, or alcohol. In contrast, non-fermentable sugars do not undergo this process and travel through the digestive tract unchanged.
Common examples of fermentable sugars are glucose, fructose, sucrose, and maltose. These sugars are important to growth of plants in nature, and food, brewing and beverage production in human lifestyles.
Poor digestion or unbalanced food habits can cause physical and mental health problems. Fermentable sugars are prevalent in a variety of foods such as:
Fruits: Apples, pears and grapes are rich in fermentable sugars.
Dairy: Lactose in milk is a significant fermentable sugar. Up to 68% of people are lactose intolerant.
Sweeteners: Honey and agave syrup contain high amounts of fructose.
Non-fermentable sugars occur largely in plant-based foods. Common sources include:
Whole Grains: Barley, oats, and whole wheat provide plenty of fiber.
Legumes: Beans and lentils contain resistant starch.
Vegetables: Leafy greens, broccoli, and carrots help increase fiber intake.
In brewing, winemaking and baking, yeast strains consume fermentable sugars, and create ethanol and carbon dioxide, along with esters. These put the booze in brews, bubbles in bread and flavors in fermentation.
Fermentable sugars are readily used by the body for energy. Glucose is quickly absorbed into the bloodstream. Humans produce maltase, the enzyme to break down maltose to glucose; and yeasts already have it.
When consumed by humans, these sugars are absorbed quickly and cause blood glucose levels to rise. Glucose is the body's primary energy source, supplying about 70% of the brain's energy needs.
Non-fermentable sugars are carbohydrates resistant to fermentation by yeast or bacteria. Non-fermentable sugars include polysaccharides like cellulose, resistant starch and sugar alcohols like sorbitol and mannitol.
While these sugars can be digested and absorbed by the human body, they don't participate in fermentation processes. Non-fermentable sugars have different functions in health and nutrition.
Dietary fibers fall under the category of non-fermentable sugars. They regulate digestive health, help bowel movements, prevent constipation, and contribute to a feeling of fullness, an aid in weight management.
While they do not provide the same quick energy burst as fermentable sugars, non-fermentable sugars maintain overall health and wellness.
These sugars remain intact as they move through the digestive tract.
Non-fermentable sugars are able to help regulate blood sugar, increase feelings of fullness, and maintain intestinal health. Fermentable sugars feed trillions of beneficial digestive tract bacteria.
This fermentation process generates short-chain fatty acids (SCFAs), which are needed for gastrointestinal (GI) health. However, excess sugar intake can cause abdominal pain, gas and bloating.
The primary difference between fermentable and non-fermentable sugars is in metabolic paths and applications. Fermentable sugars make energy. Non-fermentable sugars have health benefits like digestive support.
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