Simple sugars
Carbohydrates with a short molecular structure (monosaccharides and disaccharides) that are absorbed quickly and cause a rapid rise in blood sugar. They occur naturally or are added.
Simple sugars include monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose = table sugar, lactose = milk sugar, maltose). Their small size means they are digested and absorbed quickly.
The original angle (natural vs added sugars, the real distinction): the “sugar is bad” debate lacks nuance. What matters is the matrix and the quantity
- Intrinsic sugars (in a whole piece of fruit): accompanied by fibre, water and vitamins. The fructose in an apple is released slowly, the glycaemic impact is moderate, and you feel full quickly (it is hard to eat 5 apples)
- Added/free sugars (fizzy drinks, sweets, juice): concentrated, with no fibre, and absorbed very quickly. A glass of juice = the sugar of several fruits without the fibre. You can consume huge amounts without feeling full
The WHO recommends limiting free sugars to < 10% (ideally < 5%) of calories. This recommendation targets added sugars and those in juices, NOT whole fruit.
Hidden traps: added sugar hides under ~50 different names (glucose-fructose syrup, dextrose, maltodextrin, evaporated cane juice, fruit juice concentrate…). It is present in unsuspected savoury products (sauces, sliced bread, ready meals). Reading labels is essential.
The rollercoaster effect: simple sugars cause a blood sugar spike followed by a reactive drop (reactive hypoglycaemia) that triggers cravings, fatigue and a desire for… sugar. A vicious circle. Combining them with fibre, protein or fat, or choosing complex carbohydrates, smooths out these curves.