Sucrose

Sucrose is the “sugar” of everyday language. It is a disaccharide: one molecule of glucose bound to one molecule of fructose. During digestion, the enzyme sucrase splits it into these two simple sugars, which are absorbed separately.

The original angle (half glucose, half fructose): understanding that sucrose is 50% glucose / 50% fructose sheds light on its effects. Glucose raises blood sugar and insulin; fructose heads straight to the liver (hepatic metabolism). In excess, this double load contributes both to blood sugar spikes AND to the production of liver fat and triglycerides.

Glucose-fructose syrup (HFCS, widely used in the American food industry and also found in Europe) has a similar composition but with the two sugars already separated (not bound), meaning even faster absorption. It is cheap and omnipresent in fizzy drinks and processed foods.

Beet or cane, no difference: sucrose from beet (Europe) and from cane (the tropics) is chemically identical, the same molecule. “Brown cane sugar” is no healthier nutritionally (negligible traces of minerals); its colour comes from molasses residues. Marketing aside, white and brown sugar have almost identical effects.

The question of moderation: sucrose is not a “poison” at a reasonable dose, but the modern diet supplies massive and hidden amounts. The WHO recommends limiting free sugars (including added sucrose) to less than 10% of calories. The problem is not an occasional spoonful, but its omnipresence in processed products.

Hidden sources: beyond the obvious sweets, added sucrose is found in sauces, ready meals, industrial bread, flavoured yoghurts and breakfast cereals.