Fructose, Dextrose or Refined Sugar: What They Are, How They Differ and Which Is Healthier

Which sugars are healthy, and which is the healthiest? You may be familiar with the following statements:

• "Brown sugar contains minerals"
• "Honey is healthier than sugar"
• "Coconut blossom sugar is a healthy alternative to sugar".

Much of this is simply untrue.

Sugars that sound good, such as "coconut blossom sugar" or "cane sugar", are chemically the same as good old white sugar, i.e. sucrose. Our body does not care where they come from: sucrose is always made up of half glucose and half fructose.

What Is Glucose and How Does the Body Use It?

The brain and other organs need glucose (dextrose) to function properly. Glucose can be obtained directly from glucose-containing foods or produced from other staple foods such as:

• Bread
• Potatoes
• Grains

In addition, the body can convert sucrose and even fructose into glucose, although this process varies in efficiency from person to person. Therefore, some people tolerate glucose better than sucrose or fructose.

Which Sugar Is Healthier?

There are many myths about which sugars are healthier. The reality depends on each person and their individual tolerance. Here is a summary:

Brown sugar

• Contains minerals, but in negligible amounts for health.
• It is not healthier than white sugar.

Fructose

• Formerly recommended for diabetics, but high consumption can cause fatty liver and metabolic problems.
• Advertising that sold it as "sugar for diabetics" has been banned.

Dextrose

• Provides a quick energy boost.
• Ideal for brief, one-off energy.

The best long-term option is a balanced diet including fibre, protein and vitamins for sustained energy.

How Much Fructose Is Recommended Per Day?

For people without an intolerance, it is recommended to consume a maximum of 30-50 grams of fructose per day. Exceeding this amount can be harmful.
For those with fructose intolerance the limit is much lower and varies widely:

• Some people tolerate less than 1 gram a day.
• Others can tolerate up to 10 grams.

Symptoms of Fructose Intolerance:

• Digestive problems.
• Flatulence.
• Diarrhoea.
• Abdominal cramps.

These symptoms are due to malabsorption in the intestinal wall, so the diet must be adjusted according to individual tolerance levels.

Do You Have Fructose Intolerance or Do You Simply Want to Make a Better Choice?

Sugars sweeten our lives. Foods containing sugar are stimulating and should be enjoyed in moderation and consciously. In our Online Shop you will find detailed information about the fructose and sucrose content of each product.

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Learn more about sugar and fructose:

- Fructose-Free and Low Fructose
- Nutritional Information
- Types of Sugar
- Fructose Intolerance
- Fructose Intolerance Diet