Sucrose, glucose and fructose are important carbohydrates, commonly referred to as simple sugars. They all provide the same amount of energy per gram, but are processed and used differently throughout the body. Simple carbs tend to raise blood sugar levels. This can result in spikes and dips in energy levels and puts chronic stress on the body.

Glucose
The body’s preferred energy source. Your body processes most carbs you eat into glucose, either to be used immediately for energy or to be stored in muscle cells or the liver as glycogen for later use.

Fructose
Fructose is not the body’s preferred energy source. It behaves more like fat in the body than like other carbs. This does not apply to fruit, however, as the fiber in fruit causes the fructose to be processed more slowly.

Sucrose
Commonly known as table sugar. When consumed in large quantities, sucrose can prove harmful to health (ie obesity or diabetes). Sucrose is broken down by your body and turned into fructose and glucose.

Women should eat no more than 100 calories per day of sugar (6 teaspoons or 20 grams).

Men should eat no more than 150 calories per day (or about 9 teaspoons or 36 grams).

Sugar that occurs naturally in whole fruit, however, does not count.

It is not necessary to include sugary foods or added sugars in the diet in order for your body to make energy. Eat fruits and vegetables instead, as they contain fiber that regulates the absorption of sucrose and slows the rise of blood sugar levels.