Sucrose
Sucrose is table sugar
- Sucrose is made up of glucose and fructose
- Produced naturally in plants - fruits, veggies, nuts
- Less processed sugar healthier; raw, turbinado, coconut
Health Benefits:
- sugar from carbs fuel body and brain
- excess sugar can raise bp and increase inflammation
- added sugar causes weight gain; linked with diabetes and fatty liver disease
- excess sugar increases risk of heart attack, stroke
Low intake of Sucrose
Symptoms of low Sucrose intake
- SIGNS OF SUCROSE INTOLERANCE:
- Cramps, Bloating, Gas
- Diarrhea, Stomach cramps
- Failure to gain weight, Failure to thrive
- Malnutrition
- Nausea, Vomiting, Reflux
Causes of low Sucrose intake
- CAUSES OF SUCROSE INTOLERANCE:
- Can be genetic in baby
- Can acquire as adult with digestive issue (IBS, Celiac, etc)
- May cause 1/3 of cases of IBS with diarrhea
Excess intake of Sucrose
Symptoms of excess intake of Sucrose
- LONG TERM HEALTH RISKS:
- Cancer risk increased
- Diabetes risk increased (type 2), Insulin resistance
- High BP, Heart disease
- Inflammation, Depression
- Weight gain, Obesity
At risk for excess Sucrose
- Table sugar = glucose, fructose
- Fresh baker's yeast helps break down like sucrase enzyme
- Better if natural source like fruit
Sucrose Content in Foods
Foods High in Sucrose
| Food | Serving Size | Sucrose |
|---|---|---|
| Chocolate cookie pie crust, ready crust | 1 crust | 35.4 g |
| Granola bar, fruit filled, non fat | 100 g | 33.5 g |
| Chocolate cake w/frosting | 1 piece | 23.8 g |
| Lemonade powder | 1 oz | 21.1 g |
| Yellow plantains, baked | 1 cup | 19.1 g |
| Dutch apple pie | 1 slice | 14.4 g |
| Cinnamon buns, Honey buns | 1 bun | 13.1 g |
| Dark chocolate, 45-59% | 1 oz | 13 g |
| Oats, maple & brown sugar, fortified, instant | 1 packet | 12.8 g |
| Hot cocoa | 1 cup | 12.5 g |
| Baked beans, canned | 1 cup | 12.2 g |
| Chocolate milk, low fat | 1 cup | 12 g |
| Tangerines, sections | 1 cup | 11.8 g |
| Maple syrup | 1 Tbsp | 11.7 g |
| Mangos, pieces | 1 cup | 11.5 g |
| Orange juice, canned | 1 cup | 10.1 g |
| French salad dressing | 1 Tbsp | 10 g |
| Pineapple, chunks | 1 cup | 9.9 g |
| Vanilla wafers | 8 wafers | 9.8 g |
| Apricots, halves | 1 cup | 9.1 g |
| Peaches, canned, heavy syrup | 1 cup | 8.8 g |
| Pistachio nuts, dry roasted | 1 cup | 8.7 g |
| Green peas, cooked | 1 cup | 8.4 g |
| Pulled pork in BBQ sauce | 1 cup | 8.4 g |
| Greek strawberry yogurt, nonfat | 5.3 oz | 8.1 g |
| Pink grapefruit, sections w/juice | 1 cup | 8.1 g |
| Yellow peaches, sliced | 1 cup | 7.3 g |
| Granola bar, chocolate chip, soft, uncoated | 1.5 oz | 7.1 g |
| Ginger ale | 12 oz | 7 g |
| Nectarines, sliced | 1 cup | 7 g |
Foods Low in Sucrose
| Food | Serving Size | Sucrose |
|---|---|---|
| Avocado | 1 avocado | 0.1 g |
| Blackberries | 1 cup | 0.1 g |
| Egg noodles, cooked | 1 cup | 0.1 g |
| Taco shells, baked | 1 shell | 0.1 g |
| Cream cheese, fat free | 1 Tbsp | 0.1 g |
| Potato chips, plain | 1 oz | 0.1 g |
| Hummus, commercial | 1 Tbsp | 0.1 g |
| Popcorn, air popped, salted | 1 cup | 0.1 g |
| Salad dressing, Italian, mayonnaise, Ranch, reduced fat | 1 Tbsp | 0.1 g |
| Honey | 1 Tbsp | 0.2 g |
| Ranch salad dressing | 1 Tbsp | 0.2 g |
| Blueberries, Cherries, Raspberries | 1 cup | 0.2 g |
| Cranberries, chopped | 1 cup | 0.2 g |
| Vegetable juice, cocktail, canned | 1 cup | 0.2 g |
| Tortilla chips, white corn unsalted | 1 cup | 0.2 g |
| Whole wheat pasta | 1 cup | 0.2 g |
| Green bell peppers, chopped | 1 cup | 0.2 g |
| Whole wheat crackers | 1 oz | 0.2 g |
| Kale, chopped, cooked | 1 cup | 0.3 g |
| Flax seeds | 1 oz | 0.3 g |
| Black walnuts | 1 oz | 0.3 g |
| Pumpkin, squash seeds, roasted, dried | 1 oz | 0.3 g |
| Baking chocolate, unsweet | 1 oz | 0.3 g |
| Ketchup | 1 Tbsp | 0.4 g |
| Italian style meatballs, frozen | 3 oz | 0.4 g |
| Brown rice, long grain | 1 cup | 0.5 g |
| Pasta sauce | 1 cup | 0.5 g |
| Oatmeal, cooked | 1 cup | 0.6 g |
| Peanut butter, smooth | 2 Tbsp | 0.8 g |
| Kiwi fruit, sliced | 1 cup | 3 g |
References
Gearing, M. (2015). Natural and Added Sugars: Two Sides of the Same Coin. Harvard University/The Graduate School of Arts. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
Foods Highest in Sucrose. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/sucrose/all/highest/household/common+sr+fndds+branded/no
Sharp RD, A. (2017). What Are the Best Foods for a Low-Sugar Diet? Greatist. https://greatist.com/eat/what-are-the-best-foods-for-a-low-sugar-diet#1
Sucrose (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1010
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