UNDERSTANDING SUGAR!

Understanding the Different Types of Sugar: 

Sugar gets a lot of bad press—and for good reason when consumed in excess. But not all sugar is created equal. Whether you’re trying to improve your diet, lose body fat, or simply understand what’s in your food, knowing the different types of sugar is a smart move.

In this blog, we break down the most common types of sugar, how they work in the body, and what you need to look out for. Simple, science-backed, and written for real people living real lives in the UK.

What Is Sugar, Really?

Put simply, sugar is a type of carbohydrate that your body uses for energy. It comes in several different forms, some naturally occurring and others added to foods during processing.

1. Monosaccharides – The Simple Sugars

These are the most basic types of sugar—single sugar molecules that are quickly absorbed by the body.

  • Glucose – This is your body’s main energy source. It’s found in many whole foods like fruits and vegetables.
  • Fructose – Found naturally in fruits and honey, it’s much sweeter than glucose.
  • Galactose – Less sweet, and usually found in dairy products, where it bonds with glucose to form lactose.

2. Disaccharides – Double Sugar Molecules

These are made up of two sugar units joined together. They still taste sweet and are commonly found in everyday foods.

  • Sucrose – This is your classic table sugar, made from glucose and fructose. It’s found in sugar cane, sugar beets, and used in everything from fizzy drinks to chocolate.
  • Lactose – A natural sugar in milk and dairy, made from glucose and galactose.
  • Maltose – Found in malted grains and some cereals, it’s made from two glucose molecules.

3. Polysaccharides – Complex Carbohydrates

These are long chains of sugar molecules. They don’t taste sweet but play a vital role in energy and digestion.

  • Starch – The storage form of glucose in plants. Found in foods like potatoes, rice, pasta, and bread.
  • Glycogen – Your body’s version of starch, stored in the liver and muscles as an energy reserve.
  • Cellulose – A type of fibre that humans can’t digest, but it’s essential for gut health. Found in fruits, veg, and wholegrains.

Natural vs. Added Sugars

Here’s where things get tricky.

  • Natural sugars occur naturally in foods like fruit (fructose) and milk (lactose). These come packaged with fibre, vitamins, and minerals—so they’re not the problem.
  • Added sugars are those introduced to foods during manufacturing. Think cakes, biscuits, fizzy drinks, ketchup, and even some ‘healthy’ snacks.

The problem? Added sugars provide extra calories without any real nutrition—and they’re linked to weight gain, energy crashes, and long-term health risks.

How Much Sugar Should You Have? (According to UK Guidelines)

The NHS recommends that free sugars (added sugars + sugars naturally present in honey, syrups, and fruit juice) should make up no more than 5% of your daily calorie intake.

That’s about:

  • 30g of free sugar per day for adults (roughly 7 teaspoons)
  • Less for children

You’d be surprised how fast it adds up—just one can of fizzy drink can contain up to 35g of sugar.

Quick Tips for Reducing Sugar Intake

  • Read nutrition labels – Look for “of which sugars” under the carbohydrate section.
  • Avoid fizzy drinks – Even the “healthy” ones can be loaded with sugar.
  • Limit fruit juices and smoothies – Whole fruit is always better.
  • Choose whole foods – The fewer ingredients, the better.
  • Don’t fear carbs – Focus on quality carbs like oats, lentils, wholegrains, and veg.

Final Thoughts

Sugar isn’t the enemy, but it’s easy to overdo it—especially with so many hidden sources in our modern diets. Understanding the different types of sugar helps you make smarter food choices that support your fitness, energy, and long-term health.

At ONE ATHLETE FITNESS, we believe in education over restriction. If you’re unsure where sugar might be sneaking into your meals—or how to fuel your body better—speak to one of our coaches or join us for a nutrition seminar.