Table Sugar

Main thing

Sugar is a sweet-tasting carbohydrate that occurs naturally in many plants and is commonly used as a sweetener in food and beverages. It primarily refers to sucrose, a disaccharide composed of glucose and fructose molecules bonded together. Sugar is extracted commercially from sugar cane and sugar beet plants, with global production reaching about two billion tonnes in 2016.

What happens with sugar in our body:

1. Sugar is broken down in the digestive system into glucose and fructose

2. Glucose enters the bloodstream

3. Insulin is released to help cells absorb glucose

4. Excess glucose is stored as glycogen or fat

5. Blood sugar levels return to normal

Pros of sugar:

• Quick source of energy

• Enhances food flavor

• Preserves food

• Improves texture in baking

Cons of sugar:

• Can lead to weight gain

• May increase risk of diabetes

• Contributes to tooth decay

• Can cause energy crashes

• May be addictive

Terms

• Monosaccharides: Simple sugars such as glucose, fructose, and galactose.

• Disaccharides: Compound sugars made of two bonded monosaccharides, like sucrose (glucose + fructose) and lactose (glucose + galactose).

• Sucrose: The chemical name for table sugar, a disaccharide composed of glucose and fructose.

• Polysaccharides: Longer chains of monosaccharides, such as starch, which are not considered sugars.

• Carbohydrate: A macronutrient consisting of sugar molecules, including simple sugars, starches, and fiber.

• Glucose: A simple sugar that is the primary source of energy for the body's cells.

• Fructose: A simple sugar found naturally in fruits and honey, often used as a sweetener.

• Diabetes: A metabolic disorder characterized by high blood sugar levels over a prolonged period.

• Energy crashes: A sudden feeling of fatigue and low energy, often following a spike in blood sugar levels.

An analogy

Sugar in our diet is like high-octane fuel for a sports car. It provides quick, intense energy, perfect for short bursts of performance. However, just as this fuel isn't suitable for most everyday cars, excessive sugar isn't ideal for our daily nutritional needs. Regular cars (and our bodies) function better with a more balanced, sustainable fuel source that provides steady energy without the risk of damage from overuse.

A main misconception

Many people believe that all sugars are unhealthy and should be completely avoided. In reality, sugars are a necessary part of our diet, providing energy for our bodies and brains. The problem arises when we consume excessive amounts of added sugars, particularly in processed foods and beverages. This overconsumption can lead to health issues like obesity and diabetes.

The history

1. 8000 BCE: Sugar cane cultivation begins in New Guinea.

2. 510 BCE: First recorded production of crystalline sugar in India.

3. 8th century CE: Arabs introduce sugar to the Mediterranean region.

4. 15th century: Sugar becomes a luxury item in Europe.

5. 18th century: Sugar beet cultivation begins in Europe.

6. 19th century: Sugar production becomes industrialized, leading to increased availability and consumption.

7. 20th century: High-fructose corn syrup is developed as an alternative sweetener.

8. 21st century: Growing awareness of sugar's health impacts leads to reduced consumption in some countries.

Three cases how to use it right now

1. Baking: When making a cake, use sugar not only for sweetness but also to create proper texture and moisture. Cream together butter and sugar until light and fluffy to incorporate air, resulting in a tender crumb.

2. Preserving fruit: Make a simple syrup by dissolving equal parts sugar and water. Use this to preserve fresh berries, extending their shelf life and creating a delicious topping for desserts or breakfast items.

3. Balancing flavors in cooking: Add a small amount of sugar to tomato-based sauces to balance acidity and enhance overall flavor without making the dish noticeably sweet.

Interesting facts

• The average person consumes about 24 kilograms (53 pounds) of sugar each year.

• North and South Americans consume up to 50 kg (110 lb) of sugar per year, while Africans consume under 20 kg (44 lb).

• Honey is composed of about 80% natural sugars.

• There are over 200 different types of sugar molecules found in nature.

• Sugar can be used as a natural exfoliant in skincare products.