Glucose is the main sugar in the blood, and it is one of the most important energy sources for the body. In fact, the words "blood sugar" and "blood glucose" are often used interchangeably.

Food sources include beets, carrots, honey, and fruits and fruit juices, especially bananas, oranges, grapes, and dates.


Because it is found in many fruits, fructose is sometimes called "fruit sugar." The body can't directly use fructose for energy like it can with glucose.

Food sources include mangoes, cherries, pears, watermelons, and fruit juices, as well as asparagus, artichokes, split peas, honey, and agave nectar.



One molecule of glucose and one molecule of fructose are linked together to make sucrose. Since it is a disaccharide, the body can't take it in. In the digestive system, sucrose is broken down into glucose and fructose. Glucose and fructose are absorbed into the bloodstream separately.

Fruit, table sugar, molasses, coconut sugar, honey, maple syrup, and any other food or drink that has sucrose added to it are all good sources.


Lactose is a monosaccharide that is made up of one molecule of glucose and one molecule of galactose. It is the main sugar in milk and cheese. Like sucrose, lactose is broken down into its monosaccharide parts so that they can be absorbed into the bloodstream.

Food sources: milk, buttermilk, yoghurt, ricotta cheese, cottage cheese, sour cream, whey protein.


Maltose contains two glucose molecules bonded together. It is made when the digestive tract breaks down starch, which is a long chain of glucose molecules. Also, it is being used more and more in processed foods instead of high fructose corn syrup. Maltose is broken down by the body into two glucose molecules, which are then absorbed directly into the bloodstream. This means that eating or drinking starchy foods or drinks, even if they don't taste sweet, can cause blood sugar to rise by a lot, even if they don't taste sweet.

Potatoes, sweet potatoes, corn, bread, pasta, beer, some breakfast cereals, and processed foods are all good sources of this vitamin.

Is "organic" sugar preferable?

Most people think that natural sugars are better for you than white table sugar. But even though they are less processed, they still have the same sugars and, therefore, the same effects on the body.

For example, about 70–80% of coconut sugar is sucrose, and the rest is made up of glucose and fructose. At least 60% of the sugar in agave nectar or syrup is fructose. The rest is made up of other sugars and carbohydrates.

The main sugars in honey are glucose and fructose, which are almost the same amount. There are also smaller amounts of sucrose, maltose, and other sugars. Sugars are sometimes called "simple carbohydrates" because they are made up of small molecules that enter the bloodstream quickly. Here are some more facts about carbs:

What sugar does to your body?

Sugar can cause many diseases and health problems, especially if you eat a lot of it. Since glucose can quickly raise blood sugar, it might seem like it is the most dangerous part of sugar. Research has shown, though, that too much fructose is much worse in the long run.

Fructose takes longer to get into the bloodstream than glucose. But, unlike glucose, it can't be used by our cells as a source of energy. Instead, it gets absorbed by the liver, where it can be turned into glucose or glycogen, the form of glucose that is used to store glucose. But today, people eat so much sugar that their livers turn fructose into triglycerides, which are fat. This makes insulin resistance, weight gain, fatty liver, and other health problems more likely.

Some things that might happen to your health if you eat too much sugar are:

Insulin resistance and hyperinsulinemia: 

Triglycerides are released into the bloodstream or stored in the liver when there is too much fructose in the body. When the liver has too many triglycerides, it stops responding to insulin and can't control how much glucose is in the blood. So, the pancreas makes more insulin to make up for it, which makes the blood have a lot of insulin (hyperinsulinemia).

Non-alcoholic fatty liver disease: A high intake of fructose has been linked to non-alcoholic fatty liver disease because it can cause the liver to store too many triglycerides. Researchers have also found that people with NAFLD convert fructose to triglycerides more quickly than people who don't have the disease.

Potentially higher risk of heart disease:

Eating a lot of sugar can raise your triglycerides and insulin levels, but it can also lower your HDL cholesterol and make your LDL particles smaller. This can make you more likely to have a heart attack. A 2014 observational study found that people who got 25% or more of their calories from sugar were nearly three times more likely to die from heart disease than those who got the least amount of added sugar.

Possible increase in inflammation: 

Studies have shown a link between sugar and inflammation, even with "moderate" amounts of sugar. In a study that lasted three weeks, healthy young men who drank 12 ounces (360 ml) of soft drinks per day had higher levels of inflammatory markers and their blood cholesterol levels changed in a bad way.

Bowel problems: 

Irritable bowel syndrome and inflammatory bowel disease may be more likely to start or get worse if you eat a lot of sugar. This could be caused in part by changes in the bacteria in the gut. Still, no one knows for sure what role sugar plays in this process.

Blood sugar levels that are too high: 

Carbohydrates that are broken down quickly, like sugar, can have a big effect on blood sugar levels. In one study, adults with prediabetes who ate 50 g of honey, sucrose, or high-fructose corn syrup saw their blood sugar and inflammation go up in the same way.

Alzheimer's disease may be more likely to happen: 

Considering the link between insulin resistance, type 2 diabetes, and Alzheimer's, new evidence suggests that high sugar intake may increase the risk of Alzheimer's in people who are already at risk.