Know the Types of Sugar, Here Are Tips for Consumption Without Worrying About Diabetes and Obesity
Excessive sugar consumption, often unnoticed, is one of the main triggers for obesity and diabetes. Dr Puspo Edi Giriwono, a lecturer at the Department of Food Science and Technology, Faculty of Agricultural Technology (Fateta) at IPB University, explains the types of sugar based on their structure and provides tips for consuming sugar wisely.
Types of Sugar
In an episode of IPB Pedia on IPB TV’s YouTube channel, Dr Puspo explains that sugar has different structural levels based on its complexity. “The simplest form we know is monosaccharides. Examples include glucose and fructose,” he says. Monosaccharides are the simplest basic units of sugar.
According to Dr Puspo, glucose and fructose have different sources and absorption characteristics in the body. “Glucose can be found in rice and potatoes, while fructose is typically found in fruits and vegetables,” he explained.
The chairman of the South-East Asia Food and Agricultural Science and Technology (SEAFAST) at IPB University added, “Glucose is easier to absorb, so it quickly raises blood sugar levels, faster than fructose.”
Although fructose tastes sweeter, its glycemic index is lower than that of glucose. “Fructose is absorbed a little more slowly, which is why we say it has a low glycemic index,” said Dr Puspo. The body can also produce glucose from fat reserves when needed.
Furthermore, the combination of two monosaccharide units forms a disaccharide. “For example, sucrose, or table sugar as we know it,” he explained. Sucrose consists of one glucose unit and one fructose unit. Meanwhile, longer sugar chains form oligosaccharides up to polysaccharides, such as starch.
Wise sugar consumption tips
He emphasized that sugar needs vary from person to person, depending on energy requirements. For sucrose or table sugar consumption, he suggested, “Two or three teaspoons a day is sufficient.”
Dr Puspo offered some tips for wise sugar consumption. First, reduce table sugar. Limit added sucrose in foods and beverages.
Second, increase physical activity. Burn the calories consumed to prevent them from accumulating. Then, choose natural complex sugars. Consume more fruits, vegetables, and whole grains.
“We are encouraged to consume more fruit, because in addition to its sweet taste, it also contains many vitamins and dietary fiber. This helps maintain our health,” he said.
As a closing remark, he reminded, “Excessive sugar consumption is certainly not good for our health. Let’s reduce the amount of sugar we consume to minimize the risk of obesity and non-communicable diseases like diabetes mellitus.” (Fj) (IAAS/STD)
