Sucrose – what it is, benefits, foods and side effects!

Sucrose is the natural sweetener par excellence in human food, it is the common white sugar . It is industrially extracted from sugar beet and sugar cane.

It has an intermediate glycemic index. First of all to  sucrose and it is rapidly hydrolyzed in the intestine, while glucose raises blood glucose almost immediately, fructose has a lower absorption rate and, in addition, it must be metabolized in the liver and form glucose in order to be able to leave the bloodstream or be used. as a source of energy.

What is sucrose?

It is one of the oldest sweetening agents and the most used caloric sweetener, both for domestic and commercial use. Also known as regular table sugar, brown sugar, liquid sugar, sugar, table sugar, refined sugar or white sugar, it consists of a glucose unit plus a fructose unit linked by an α-(1 → 2) glycosidic bond.

Along with starch and lactose, it is one of the three most common carbohydrates consumed with the diet. It is synthesized by plants through photosynthesis, using as main components water, carbon dioxide (CO 2 ) and solar energy, energy stored in the chemical bonds of the molecule. Therefore, sucrose is present in virtually all plants, but its extraction is economically viable only from:

• Sugarcane (Saccharum officinarum): about 75% of world production comes from sugarcane, 146 million tons in 2004.
• Sugar beet ( Beta vulgaris ssp. Vulgaris var altissima), especially in Europe; its sucrose content , thanks to continuous selections over the last two centuries, has gone from 4.5% to 16%-18%.

Extraction, except for the initial steps, is very similar from both sources.

What is it for:

Your body requires a constant supply of energy. As a carbohydrate, it provides your body with the energy it needs to perform physical and mental functions. Your body breaks down foods like sucrose and starch into fructose and glucose during digestion. Fructose and glucose are metabolized by your body to release energy for your cells. The energy produced during metabolism helps the body to perform physical and mental activities.

Benefits of sucrose:

Although it is known that its consumption in excess can bring several negative consequences, as discussed in the previous paragraphs, regular sugar also offers us a number of benefits, some of which are listed below:

• It is one of the ingredients with the highest volume of energy for our body. The brain benefits more than any other part of our body from the daily intake of sucrose , as long as it is a moderate dose, as it provides the energy needed to be active and perform properly throughout the day.
• It is also essential in the first years of life, as it plays a very important role in tissue development. In fact, even in adulthood, both humans and other animals, the use of common sugar for wound healing is very effective;
• It allows you to maintain the necessary amounts of glycogen in the body, since its lack can cause health problems. Glycogen is a substance found in the muscles and liver in large proportions, and which can be converted into glucose when the body needs it.
• Another of the benefits offered to people in full growth is an ideal nutritional contribution to good physical and mental development, which later translates into greater resistance during activities that demand great efforts;
• its consumption also contributes to the correct assimilation of protein, another of the fundamental components for our organism;
• Proper nutrition of the nervous system also depends on a frequent dose of sucrose . In this way, it is possible to reduce the risk of alterations, such as nervous breakdowns;
• Its lack increases appetite and produces anxiety , which can often be seen in very strict diets, which is why it is important to consume it, even in small amounts;
• As it has a relaxing effect, it is ideal to fall asleep and many doctors recommend it as a kind of natural remedy to prevent insomnia .

Foods high in sucrose:

Sucrose is found in carbohydrates such as honey, fruit and milk, and its contribution is scarce and nutritious, while in processed products it is found in amounts much higher than a normal ration.

It is in complex carbohydrates from cereals and can be found in:

• Bread.
• Cereals.
• Potatoes.
• Legumes.

It is also found at:

• sweeteners
• Like brown sugar or maple syrup. It is also possible to find it in honey.
• Fresh fruit
• Mango , Pineapple , Peach , Melon , Nectarine s and Orange s.
• fresh vegetables

One of the vegetables with the highest concentration of sucrose is beetroot . Carrots ,  Peas , Sweet Potatoes ,  Cabbage and Tomatoes are also rich in this type of sugar.

Daily consumption amount:

It contains 4 calories of energy per gram. Sometimes you can consume more sucrose than you need when you eat foods like bread, baked goods, and pizza crust. Eat fruits and vegetables as they contain fiber which regulates sucrose absorption , lowering blood sugar levels.

Pay attention to calorie counts from other sources that lack fiber. You should consume no more than 100 calories of sucrose per day. That amount translates to about 6 teaspoons of sugar. Follow your doctor’s advice or the acceptable daily intake of sucrose calories you need to consume if you are suffering from a sugar-related problem such as diabetes .

Excess Sucrose:

The body’s carbohydrate requirement should not be satisfied with sucrose alone , but should be consumed in moderation. Therefore, there is no scientific data on its requirements.

A large dose exposes you to numerous health problems: obesity , tooth decay, risk of type 2 diabetes. Unfortunately, the food industry continues to largely exploit sucrose .

Sucrose deficiency:

There is no consequence directly related to sucrose deficiency as it is not an essential nutrient. However, carbohydrates and more precisely glucose, which is a component of sucrose, are essential and can lead to hypoglycemia if not supplied in sufficient amounts.

Precautions:

Although there is no established maximum dose for its consumption, excessive consumption is not recommended. Excessive consumption can favor the emergence of obesity , diabetes and cavities. There are people who are intolerant to sucrose, that is, the lack of an enzyme prevents taking it, as it cannot be digested, causing intestinal problems.