What Is the Difference Between Simple & Complex Sugars?

Sugar has a bad reputation. Demonized for everything from diabetes and heart disease to obesity and hyperactivity, all sugar (also known as carbohydrate) is sometimes lumped into one category. Nevertheless, differences exist. Varying chemical structures and nutritional benefits sets these different types of sugars apart from each other.

Identification

• Sugar provides energy for both the body and the brain. Its basic unit, glucose, is the main fuel source. Glucose can be derived from simple and complex sugars. Simple sugars are those carbohydrates that contain either one or two sugar units. Complex carbohydrates, on the other hand, contain three or more sugar units. Simple sugars are found in table sugar, honey and fruits. Complex carbohydrates are found in foods like rice, pasta and potatoes.

Effects

• Because of the structure, simple sugars are broken down into glucose more quickly than complex sugars. This can quickly raise glucose levels. Conversely, complex carbohydrates slowly metabolize, gradually increasing glucose levels, according to The Nemours Foundation.

Benefits

• Foods rich in complex sugars may also contain nutrients that enrich the diet. These foods typically contain fiber, vitamins and minerals, according to University of California, Los Angeles (UCLA). The fiber present in some complex carbohydrates also improve digestion, lower blood cholesterol levels and promote weight loss, according to UCLA. The sweetness of simple sugars add flavor to the diet. Unfortunately, simple sugars add little nutritional value to foods beside calories. People sometimes refer to those sugars as "empty calories".

Food Labels

• Complex and simple sugars are found on different parts of the food label. Manufacturers list the total amount of simple sugars under the "total carbohydrates" section. Complex carbohydrates are calculated by subtracting the amount of simple sugars from the amount of total carbohydrates. Simple sugars can be also identified on the ingredients part of the label. According to the American Dietetic Association, they go by names like brown sugar, corn syrup, honey, invert sugar, lactose and dextrose.

Recommendations

• The U.S. National Library of Medicine recommends that people obtain between 40 and 60 percent of their daily calories from carbohydrates. Most carbohydrates should be in the form of complex carbohydrates. Simple sugars should be limited. Sugars like table sugar, syrup, honey and high fructose corn syrups are examples of simple sugars that are tacked on to the typical diet, usually through sodas, candies and processed foods. The American Heart Association suggests that men and women should limit the calories obtain from added sugars to 150 calories and 100 calories respectively.