A recent report categorized dietary sugars as intrinsic (mainly fruit and vegetable) and extrinsic (mainly added sugars, milk, and fruit juices) and concluded that consumption of extrinsic sugars (except milk) should be replaced with that of intrinsic sugars.
What are intrinsic sugars?
Sugars can be divided into ‘free’ and ‘intrinsic’ sugars. Intrinsic sugars are those found naturally in dairy foods like milk or yogurt or in fresh, cooked, or dried fruit and vegetables. We do not need to cut down on these kinds of sugars.
What is the difference between added sugars and intrinsic sugars?
1. INTRINSIC Sugars (or natural Sugars) i.e. where the sugar molecules are held within the cell structure of the food like fresh fruits. 2. EXTRINSIC Sugars i.e. where the sugar molecules are present outside the cell structure of the food or that are added to the food.
What is added sugar known as?
Summary. Sucrose is also known as table sugar. It occurs naturally in many fruits and plants, and it’s added to all sorts of processed foods. It consists of 50% glucose and 50% fructose.
What foods are intrinsic sugar?
The major sources of intrinsic sugars were fruits (31.8%), milks (19.6%), juices and nectars (11.1%), vegetables (9.89%), yogurt and fermented milk (7.18%), low-alcohol-content beverages (4,94%), bread (2.91%), and sugar soft drinks (2.24%), greater than 90% from diet contribution.
Is fructose intrinsic or extrinsic?
Naturally occurring sugars, or sugars contained within unprocessed foods, are considered intrinsic. The most common intrinsic sugars — glucose, fructose, lactose and sucrose — are commonly found in fruits and vegetables, which are the staples of a healthy diet.
Is lactose an intrinsic sugar?
Lactose is a carbohydrate and the natural, intrinsic sugar in milk and milk products. There is no evidence linking naturally occurring sugars (such as lactose from dairy products) with chronic disease risk (6).
What is a extrinsic sugar?
Extrinsic sugars are free sugars, usually added to processed foods and, less often, naturally occurring as free, thus rapidly available for metabolism. Milk sugars are also extrinsic sugars but because of their insignificant cariogenic effect, they are grouped separately.
Are intrinsic sugars bad for you?
They are part of the structure of unprocessed foods and are the least damaging type. Intrinsic sugars are not considered a cause of dental caries when eaten in their natural form, but juices and dried fruits have higher concentrations of sugars (and often ‘added’ sugars- see ‘below’) making them more of a risk.
What are non milk extrinsic sugars?
Non-milk extrinsic sugars (NMES) –sugars that are not integrated into a cellular matrix and not from a milk/ dairy source e.g. honey, fruit juices, table sugar. This term has now been replaced by “free sugars”.
What is the difference between sugar and added sugar?
Natural sugars are naturally occurring in whole foods like fruit that come with added health benefits like fiber and antioxidants. Added sugars are added during the processing of packaged foods and do not provide any nutrients (besides calories).
What is the difference between total sugar and added sugar?
Total sugars include both added sugars and natural sugars. Added sugars are the ones you want to limit. Naturally occurring sugars are found in milk (lactose) and fruit (fructose). Any product that contains milk (such as yogurt, milk or cream) or fruit (fresh, dried) contains some natural sugars.
What are the 4 types of sugars?
- Glucose.
- Fructose (a.k.a. fruit sugar)
- Sucrose (a.k.a. table sugar)
- Lactose (a.k.a. dairy sugar)
WHO recommendation added sugar?
A new WHO guideline recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.
Why should you limit added sugars?
Eating and drinking too many added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories. Too much sugar in your diet can lead to health problems such as weight gain and obesity, type 2 diabetes, and heart disease.
What is considered free sugar?
Free sugar is what we call any sugar added to a food or drink. Or the sugar that is already in honey, syrup and fruit juice. These are free because they’re not inside the cells of the food we eat.
References:
- https://www.nutrition.org.uk/healthy-sustainable-diets/starchy-foods-sugar-and-fibre/sugar/
- https://www.adelaide.edu.au/arcpoh/dperu/special/sugars/Sugar_and_caries_PROFESSIONAL_BROCHURE_Web.pdf
- https://www.healthline.com/nutrition/56-different-names-for-sugar
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372938/
- https://www.livestrong.com/article/393338-what-are-intrinsic-sugars/
- https://www.fil-idf.org/wp-content/uploads/2020/10/Position-Paper-Lactose-an-important-nutrient.pdf
- https://www.nature.com/articles/ejcn200821.pdf?origin=ppub
- https://jamiethedentist.com/diet/good-sugars-vs-bad-sugars/
- https://nutritionalevidence.com/news/sugar-sugar-free-diets/
- https://www.platejoy.com/blog/added-sugar-natural-sugar-difference
- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
- https://www.goodhousekeeping.com/food-recipes/healthy/a18910/types-of-sugar-0921/
- https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
- https://www.cdc.gov/healthyweight/healthy_eating/sugar.html
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/free-sugars