How To Understand Sucrose, Glucose and Fructose

www.livestrong.com - February 6th, 2013

Although they are all sweet, not all sugars are created equally. The body can tell the difference between sugars such as sucrose, glucose and fructose, and one sugar is not as healthy for the body as the others, according to "Time" magazine. Sucrose is the common form of table sugar and is the most abundant pure organic compound. It is harvested from sugar cane or sugar beets. Glucose is the breakdown product of ingested carbohydrates and the form of sugar that the body uses for energy. Fructose is the type of sugar naturally found in fruits and is the sweetest of the naturally occurring sugars.

Step 1

Understand the structure of sugars. Sucrose is a disaccharide, meaning it contains two simple sugars, composed of one molecule of glucose bound to one molecule of fructose linked together in a long chain at a ratio of 1:1, according to 3DChem.com. Glucose is a monosaccharide, or simple sugar, which the cells of the body use for energy. Fructose, also a monosaccharide, is an isomer of glucose, meaning it has the same chemical formula, but in a different structure.

Step 2

Learn where sucrose, glucose and fructose are found. Sucrose is table sugar and is sold as raw sugar, granulated sugar, confectioner's sugar, brown sugar and turbinado sugar, which is an unrefined sugar made from sugar cane juice, according to MedlinePlus. Glucose, also known as dextrose, is a component of complex carbohydrates, or starches, which break down into glucose during digestion. Fructose does not often occur alone in nature, but is typically found in combination with glucose or sucrose in fruits and vegetables, including honey, oranges, berries, sweet potatoes and onions, according to EUFIC.

Step 3

Understand the health effects of sugars. Sugar provides calories, but has no inherent nutritional value. Glucose is considered the healthiest sugar because it is what the body uses for fuel, but glucose by itself is not used as a sweetener in processed foods. It is generally used attached to sucrose, or more often attached to fructose to form high-fructose corn syrup. Ingesting large amounts of high-fructose corn syrup has been shown to lead to an increased risk of becoming obese and developing heart disease and diabetes, according to the "Journal of Clinical Investigation."

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Honey Mustard Salmon

2 lbs salmon

1 tablespoon raw honey 

1 teaspoon whole grain mustard or similar

Extra virgin olive oil

Sea salt and black pepper

Preheat outdoor grill or indoor broiler on high

Combine honey and mustard. Season with sea salt and black pepper. Cut salmon into 6 pieces. Drizzle with olive oil and season with sea salt and black pepper. Brush a generously coating of the glaze on top.

Outdoor Grill:

Arrange salmon on the hot grill skin side down and cook for two minutes, turn over for a further 2 minutes on the other side basting with the marinade frequently. Remove from the grill and drizzle with extra virgin olive oil, garnish with fresh herbs of your choice to serve.

Broiler:

Arrange salmon on a greased baking sheet skin side down.Cook for 5 to 8 minutes or until the top is crispy and salmon is cooked (don't over cook!).Remove from the oven and drizzle with extra virgin olive oil and fresh herbs of your choice to serve.

Serve hot.

Strawberry Mascarpone Tart

Crust:

3 cups almond meal/flour

4 tablespoons honey or maple syrup

1 tablespoon lemon zest

Combine and press into the bottom and sides of a 12 inch by 12 inch tart pan with your hands. Refrigerate while you prepare the filling.

Filling:

8 ounces cream

8 ounces mascarpone cream, room temperature

4 ounces cream cheese, room temperature

1/2 cup maple syrup or honey

1 cup fresh strawberries

1 lemon, juice and zest

Blend everything until smooth. Pour into the crust and refrigerate for two hours or more before serving.

Decorate the top with fresh strawberries and chocolate shavings.

Molasses Baked Chicken

5 large chicken legs

2 tablespoons good quality molasses

2 tablespoons cumin

2 tablespoons honey

2 garlic clove, crushed

1 teaspoon chili powder

sea salt and black pepper

extra virgin olive oil

Preheat oven to 400 F

Remove skin off the chicken and cut into three pieces. Combine honey, molasses, garlic, chili and cumin. Add chicken to coat generously. Season with sea salt and black pepper.

Arrange chicken on a single layer in a baking sheet. Bake for 40 minutes, turning over occasionally. Paste chicken with the juice on the pan for color and extra flavor.

Serve hot. Also good cold.

Orange-Honey Roasted Carrots

12 fresh carrots

2 tablespoons butter

2 tablespoons fresh parsley

1 tablespoon wild honey

3 tablespoons fresh orange juice

1 small clove garlic, finely chopped

1/2 teaspoon yellow curry powder

Salt and pepper

Heat a large saute pan over medium-low heat. Melt butter and cook garlic to soften. Add honey, orange juice, and curry powder. Stir to combine.

Once hot, add carrots. Season with salt and black pepper. Turn the carrots occasionally until the glaze thickens and carrots are soft and a golden brown in color (10-15 minutes).

Arrange carrots on a serving platter, sprinkle with fresh parsley and serve hot.

   

Kids Protein Pops

Pops:

1 cup walnuts, chopped

2 cups granola

2 bananas, mashed
3 scoops Bluebonnet vanilla whey protein powder

2 tablespoons mini chocolate chips (white/dark)

2 tablespoons maple syrup

1/2 cup crunchy peanut butter

1 1/2 cups ginger cookies, crumbed

Combine all the ingredients in a large mixing bowl except for the ginger cookie crumbs. Using a teaspoon, form mixture into balls and coat with cookie crumbs (roll). Place in a small cookie sheet, making sure they're not touching. Set aside while you make the frosting.

Frosting (optional):

1/2 cup full cream Greek yogurt

Enough powdered sugar to make a thick paste 

Whisk yogurt and powdered sugar until they become thick. Dip truffles until fully coated and place in cupcake wrappers on a small cookie sheet. Insert lollipop sticks.

Refrigerate to set.

   

Sweet and Savory Roll-Ups

Option 1:

3 slices whole grain bread or bread of choice (crust removed)

3 slices of ham or turkey

3 slices of mild cheese or spreadable cheese of choice

1/2 cup alfalfa sprouts or any vegetable of choice (thinly sliced)

Flatten bread with a rolling pin. Spread cheese over bread slices. Add meat. In a row across center, place vegetables. Roll up bread and use a toothpick to secure. Cut in half to serve (refer to picture)

Option 2:

3 slices whole grain bread or bread of choice (crust removed)

1 green apple (thinly sliced)

2 tablespoons smooth or crunchy peanut butter

2 tablespoons honey

Flatten bread with a rolling pin. Spread peanut butter and honey on bread slices. In a row across center, place apple slices. Roll up bread and use a toothpick to secure. Cut in half and serve.

These are two great snack ideas for the kids lunches.

   

Banana-Strawberry Yogurt Parfait

1 1/2 cups probiotic plain Greek yogurt or yogurt of choice

1 cup fresh strawberries, chopped (bite size)

1 banana, chopped (bite size)

1 cup granola/muesli

1 tablespoon fresh orange juice

2 tablespoons raw honey

Combine yogurt and honey. Set aside.  In a small bowl, mix fruit and orange juice.

Once mixed, layer ingredients in your preferred order within two 8-ounce parfait glasses. Serve cold. 2 servings.