Wednesday, 26 August 2020 / Published in Nutrition

Sugars play a fundamental role for our body to gain energy, but if taken in excess they are potentially dangerous. It will be enough little tricks to know which and how to hire them.

The sugars commonly found in foods are:

glucose (dextrose), fructose, sucrose, lactose.
The difference between sugars consists in the position of oxygen and hydrogen in the ring, causing variation in solubility, sweetening power, the rate of fermentation by micro-organisms and other properties.
Two glucose molecules can bind together with the elimination of a water molecule: the result is the formation of a disaccharide, maltose.
The most common disaccharides, formed similarly are sucrose or common sugar: from a molecule of glucose and one of fructose (pentose); maltose or malt sugar: from two molecules of glucose; lactose or milk sugar: from glucose and galactose.
When a large number of glucose molecules bind together, they make polysaccharides that contain 10 to 1000 sugar molecules.
Starch is one of the most common polysaccharides in nature as a reserve material of plants, it consists of two macro linear molecules: amylose and amylopectin.
Based on EAT guidelines - sustainable food 2020 chapter 2 point 3 : carbohydrates and sweeteners
"In a healthy diet, simple sugars must not exceed 10% of the daily requirement. Not approved syrups rich in fructose such as agave syrup, maple syrup, honey, invert sugar.They are allowed instead, grape juice and apple juice paying attention to grape juice and concentrated apple juice, (often pure fructose or refined sugar). In general, simple sugar, whether sucrose, maltose or fructose, is substantially equivalent in its various forms. Care must be taken in absolute percentages, regardless of the origin and the more or less "natural" aspect.

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