Test Your Knowledge

Sugars are simple carbohydrates that occur naturally in foods or that are added to them during preparation and processing. Along with starches (another form of sugar), they are the main dietary source of energy for the body. Sugars are formed by carbon, hydrogen and oxygen molecules. Different types of sugars have specific chemical structures.

Many plants supply sugars found in people’s diets. Sugarcane and sugar beets are major sources of such sugars. Sugarcane grows in the subtropics, while sugar beets grow in more temperate areas. Sucrose is derived from both of these plants. Other sugars can be derived from other plant products, such as corn syrup. Many sweet soft drinks and processed foods in the United States are sweetened with high fructose corn syrup.

Sugars usually taste sweet, although some do not. They are found in fruits, vegetables, milk products, candy, soda and other sweets. Sugars themselves are not unhealthy. In fact, they often serve to sweeten nutritious foods, thereby making them more appealing. The sugars found in foods such as fruit, vegetable and milk products are also important sources of valuable nutrients, vitamins and minerals.

However, sugary foods do not boost a person’s health. Candy, soda and sweets provide few or no nutrients and contain sugar that has been refined, or processed. Although these carbohydrates help provide fuel for energy, they are “empty calories” with little or no nutritional value. An excess intake of refined sugars can lead to undesired weight gain.

Sugars play many other roles in foods in addition to serving as sweeteners. In many foods, they add aroma, color, body, flavor and texture to food. For example, sugars provide the energy for yeast in baking, which allows dough to rise. Sugars also contribute bulk, tenderness, smooth-crumb texture and a lightly browned surface to cakes. Other foods that benefit from sugar include:

• Canned jams, jellies and preserves. Sugars act as a preservative by tying up water that otherwise might be used by molds and yeast to grow.
  
  
• Cookies. When sugars and shortening are creamed together, they bring air into the dough. They also provide a light-brown color and crisp texture to cookies.

Experts recommend that people follow the recommendations of the U.S. Department of Agriculture’s (USDA) Food Guide Pyramid in establishing a diet that is well-balanced and that provides the nutrients necessary for maintaining good health. People are urged to get their sugars from fruits and vegetables, as well as nutrient-dense foods such as pasta, rice, bread and legumes. Sugary foods that provide few nutrients can still be enjoyed, but should be consumed only in moderation.

Example of types of sugar and their calorie content are as follows: