Sugars are primary consumables and influence how bodies function, often in surprising ways. Sugars are essential for overall health. The five key sugars are glucose, maltose, fructose, sucrose, and lactose. Let's briefly explore each one.
1. Glucose
Creation
Glucose is a simple monosaccharide, produced through photosynthesis in plants. During this process, plants convert sunlight, carbon dioxide, and water into glucose and oxygen, creating the fundamental energy source for themselves and, indirectly, for the entire food web.
Glucose is the major energy source for human cells. Plants produce glucose during photosynthesis, turning sunlight, carbon dioxide, and water into glucose and oxygen.
It's found in fruits, vegetables, and honey. It is also a product of starch digestion, abundant in carbohydrate-rich foods like potatoes, rice and bread.
Characteristics:
Chemical Structure: C₆H₁₂O₆
Taste: Sweet
Solubility: Highly soluble in water
Forms: Exists in a straight-chain form and various cyclic structures.
Purpose in Nature
Glucose is the primary energy source for most living organisms. It fuels cellular respiration in animals and serves as the building block for starch and cellulose in plants, contributing to structural integrity and energy storage.
Human Body
Glucose is essential for brain function and is the preferred energy source for red blood cells. After consuming carbohydrates, the body breaks them down into glucose, which then enters the bloodstream.
In the body, glucose is used in cellular respiration. Cells convert glucose into ATP (adenosine triphosphate), the primary energy currency. Insulin, a hormone produced by the pancreas, regulates blood glucose levels.
Too little glucose can lead to hypoglycemia, with symptoms of dizziness, pallor, weakness and confusion, as well as risk of diabetes. Hyperglycemia or too much glucose causes symptoms of thirst, fatigue, weight loss and recurrent infections.
The brain needs about 20% of our body's total glucose. Glucose can also be stored in the liver and muscles as glycogen, which can be converted back into glucose when the body requires immediate energy.
2. Maltose
Creation
Maltose, known as malt sugar, is a disaccharide made from two glucose molecules. It's found maltose in fermented foods, especially in beer and malted beverages, as well as some grain products.
It's produced during digestion of starch, especially when grains are germinated or malted. Malt refers to barley or other grains which are steeped, germinated, and dried, used for brewing or distilling and vinegar-making.
Characteristics
Chemical Structure: C₁₂H₂₂O₁₁
Taste: Less sweet than glucose
Solubility: Soluble in water
Purpose in Nature
Enzymes such as maltase convert starches into sugars, creating maltose. Maltose occurs naturally in plants and is often found in germinating seeds, where it serves as a source of energy for young plants.
Brewing / Baking
Maltose is often used in production of malt extract, a popular ingredient in brewing and baking due to rich flavor and nutrient content. It's part of the fermentation process, whereby yeast converts sugars into alcohol and carbon dioxide.
Human Body
In humans, maltose is broken down into glucose by the enzyme maltase during digestion. The process provides a rapid source of energy. Maltose can also be found in some malted foods and beverages.
While not as common in our diets as glucose or sucrose, maltose can still provide energy, especially in foods like malty snacks and beverages. Maltose contributes to the flavors of beer and baked goods. Creators often rely on maltose for extra richness in the final product.
3. Fructose
Creation
Fructose, known as fruit sugar, is a monosaccharide naturally found in many fruits, honey, and root vegetables. It is produced by plants during photosynthesis and is often accompanied by glucose in sucrose. Fructose is especially abundant in plants nearing harvest time.
Fructose is known for its intense sweetness, which makes it popular in processed foods and beverages, like sodas and candies.
Characteristics:
Chemical Structure: C₆H₁₂O₆ (isomer of glucose)
Taste: Very sweet
Solubility: Highly soluble in water
Purpose in Nature
Fructose attracts pollinators and seed dispersers through its sweetness, encouraging the consumption of fruits. This natural process aids in the plant's reproduction and the spread of its seeds.
Human Body
Fructose is absorbed in the small intestine and metabolized primarily in the liver, where it can be converted to glucose or stored as fat. Unlike glucose, fructose does not stimulate a significant insulin response, making it a popular sweetener in processed foods.
When humans consume fructose, it enters the bloodstream from the intestine. From there it's sent to the liver where it can be changed into glucose or stored as fat. Although fructose has a low glycemic index overconsumption has been linked to obesity and metabolic disorders.
Fructose is about 1.5 times sweeter than glucose. This high sweetness level is why food manufacturers often use it more in items like desserts and sugary drinks.
4. Sucrose
Creation
Sucrose, commonly known as table sugar, is a disaccharide composed of one glucose and one fructose molecule. It is found in many plants, with the highest concentrations in sugarcane and sugar beets, from which it is commercially extracted.
When ingested, sucrose is broken down into glucose and fructose by the enzyme sucrase. It quickly provides energy but can also contribute to weight gain and dental problems.
Sucrose is one of the most widely used sugars globally. Popular as as a sweetener it's a preservative and flavor enhancer in various foods.
Characteristics
Chemical Structure: C₁₂H₂₂O₁₁
Taste: Sweet
Solubility: Highly soluble in water
Purpose in Nature
Sucrose serves as an energy storage compound in plants. It is transported through the plant's vascular system and can be converted into glucose or fructose for immediate energy needs.
Human Body
When humans ingest sucrose, the enzyme sucrase breaks it down into glucose and fructose in the small intestine. This process allows the body use of these sugars for energy.
The World Health Organization advises limiting added sugars to less than 10% of total daily calorie intake. For 2,000 calories a day, added sugars should be below 200 calories or about 50 grams.
5. Lactose
Creation
Lactose, or milk sugar, is a disaccharide formed from one glucose and one galactose molecule. It is produced in the mammary glands of mammals and serves as the primary carbohydrate in milk.
Characteristics:
Chemical Structure: C₁₂H₂₂O₁₁
Taste: Mildly sweet
Solubility: Moderately soluble in water
Purpose in Nature
Lactose is often called "milk sugar" as it's naturally present only in the milk of mammals including cows, goats and humans. Cow and goat milk are used to produce cheese and yogurt. Lactose content varies among different milk products.
Human Body
Lactose is used in the pharmaceutical industry to manufacture tablets and capsules. It's abundant in products like milk, cheese, and yogurt. Lactose supports calcium absorption and GI health. Fermentation processes in yogurt produce beneficial probiotic bacteria.
Lactose is vital for the nutrition of infants, providing a rich source of energy and supporting digestive health. It promotes the growth of beneficial bacteria in the intestines.
Lactose is broken down into glucose and galactose by the enzyme lactase. Many adults have a decline in lactase production. This causes lactose intolerance and gastrointestinal (GI) upset when eating or drinking dairy products.
Lactose intolerance varies by ethnicity, with higher prevalence rates in certain populations. Around 90% of East Asian adults are lactose intolerant, while a significant percentage of Northern Europeans can digest lactose through adulthood.
In food and beverage production, yeast is lactose-intolerant. When used together with milk products it teams up with LAB (lactic acid bacteria) which easily digest lactose.
For those with lactose intolerance, a vast number of alternative foods and drinks can be found in supermarkets. They include soya, rice, oat, almond, hazelnut, potato, quinoa and coconut drinks.
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