Sucrose is common sugar. Sucrose's main task is to sweeten food. Much of the sugars consumed today are hidden in processed foods that are not seen as sweets.
It is easy to over-consume sugars, especially when it is hidden. That is not good from a nutritional and healthy perspective. Sucrose has several side effects that potentially will harm your health, especially if over-consuming.
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Sucrose Is Common Sugar
Sucrose is common sugar, also called table sugar. It’s a disaccharide. Sucrose is the most abundant disaccharide in nature. (source 🗗)
Sucrose interacts with foods in many different ways. The first function of sucrose is to sweeten food. Sucrose enhances the overall flavor of a food or drink by creating a balance between acidity and bitterness.
When sucrose is reduced in food, the acidity may need to be adjusted using different acids or acidity regulators.
Sugars can prevent the growth of microorganisms by binding water, making it less available for microbial growth. (source 🗗)
Sucrose occurs in only small amounts in natural foods. Commercial sucrose is obtained from sugar cane and sugar beets.
How Much Sugar Is Too Much?
WHO says that they have solid evidence that keeping intake of free sugars to less than 10%, preferably under 5%, of total energy intake reduces the risk of overweight, obesity, and tooth decay. (source 🗗)
Sucrose have many side-effects that can affect your health. You see them in Sucrose: One Research-Backed Benefit & 9 Side-Effects .
Americans consume about 270 calories of sugar per day, which is more than 13% of total calories from added sugars. Intake is especially high among children, adolescents, and young adults.
The Dietary Guidelines for Americans 2015-2020 recommends consumption of less than 10% of calories per day from added sugars. (source 🗗)
And WHO is recommending less than 5% of calories per day from added sugar. That is about 25 grams per day. That would provide good health benefits. (source 🗗)
If you are interested in a list of ranked foods where you can find sucrose go to our nutrition tool and check out sucrose.