How to Distinguish Simple Sugars

Considering the vast amount of nutritional information that is given to us on a daily basis, sometimes it is difficult to focus on any one thing. Worse yet, all the technical terms for different types of nutrition can make the task of understanding the information seem insurmountable. When it comes to sugars, however, they are easily delineated when you know what you are looking for. By following the guide below, you too can distinguish simple sugars from complex carbohydrates.

Instructions

• 1

  Understand the basic categories of simple sugars. Simple sugars are single- or double-molecule sugar chains that are the easiest to digest among sugars. Learn that monosaccharides are single-molecule sugars like glucose, which is the simplest of sugars, or fructose, which is fruit sugar. Understand that disaccharides are two-molecule sugars like sucrose, commonly known as table sugar, and lactose, commonly referred to as milk sugar.

• 2

  Realize the different benefits of the different simple sugars. Not all simple sugars are the same. The biggest distinguishing factor is the rate at which the sugars affect blood sugar levels. Most simple sugars are quickly broken down in the stomach and enter the bloodstream within 1 to 2 hours. Free fructose, found in fruits and vegetables, must be broken down in the liver, taking longer to enter the bloodstream.

• 3

  Understand the basic categories of complex carbohydrates. Consisting of more complex molecule chains than simple sugars, complex carbohydrates are referred to as polysaccharides. Starchy polysaccharides take longer to enter the bloodstream because they have to be broken down into simpler sugar chains first. Understand that fibrous polysaccharides are passed through the system undigested.

• 4

  Learn common ingredient names for different types of sugars. Unfortunately, most added sugars are not listed as simple or complex on ingredient lists, so it's important to learn the common names. Common simple sugar names that would appear on a label include sugar, honey, syrups (including corn and maple), sucrose, dextrose, maltose, lactose, galactose, and alcohol sugars like xylitol and sorbitol.

• 5

  Check the nutritional facts, specifically the carbohydrate content. The nutritional facts helpfully delineate the types of carbohydrates in the food you eat. Look for the carbohydrate content and its subcategories. The content under "sugars" is simple sugars and that under "dietary fiber" is fibrous carbohydrates. Figure the starchy carbohydrate content by subtracting sugar and dietary fiber grams from the total carbohydrate grams.