Fructose Vs. Sucrose: Which Is The Healthier Option?

When your favorite fitness guru tells you to cut down on sugars, what do they mean? Sure, excessive consumption of sugar may be dangerous for your health and even impede your fitness goals. However, whenever we use the word, “sugars”, do we unnecessarily create one big umbrella of all types of sugars?

Sugars can either be monosaccharides or disaccharides. Monosaccharides are the simplest form of sugars, and this is where fructose falls in. Sucrose, on the other hand, is a disaccharide made up of glucose and fructose. There are also sugars that naturally occur in certain foods (such as fruit and dairy) and there are sugars that are added to foods in sometimes large amounts. Here’s how to know which is healthier for you. 

What Is Fructose?

Fructose is a monosaccharide that’s largely considered to be the sweetest-tasting naturally occurring caloric sweetener. Being a monosaccharide means that it is a single sugar molecule made up of 6 carbon atoms, 6 oxygen atoms, and 12 hydrogen atoms (29). It also exhibits a higher level of sweetness compared to other sugars.

So when it’s all about fructose vs sucrose sweetness, the former will always win. As a result, cooking with fructose requires smaller amounts to achieve the same sweetness as other sugars.

Fructose is mainly found in fruits, fruit juices, honey, and certain vegetables. However, the most common sources of fructose in your diet include honey, table sugar, agave nectar, fruit juices, and high-fructose corn syrup (HFCS).

HFCS is created when manufacturers add certain enzymes to corn starch, which is primarily glucose. This glucose is then used to create a syrup that is made up of varying amounts of fructose (15). 

The most common varieties contain either 42 or 55 percent fructose and the rest is glucose and water (15). This essentially puts HFCS and sucrose or table sugar close to par when it comes to fructose levels.

Honey and table sugars are other common food additives that contain fructose. Honey can be over 40% fructose depending on the type (17). At the same time, table sugar is made up of sucrose, which includes both fructose and glucose, as we will discuss below.

That being said, let’s now take a look at sucrose.

What Is Sucrose?

Sucrose is what table sugar is made of. Remember when we stated earlier that sugars could either be monosaccharides or disaccharides? Well, sucrose is a disaccharide, which means that it’s made up of two linked monosaccharides. More specifically, it’s composed of one glucose and one fructose molecule, 50% fructose and 50% glucose (3).

However, sucrose has a less sweet taste than pure fructose, but it is sweeter than pure glucose (4). Sucrose is obtained from plants where it naturally occurs and is then refined into a pure sugar product. It is used as a sweetener in household cooking and baking and it can also be added to ultra-processed foods such as candy, breakfast cereals, ice cream, and sweetened beverages.

Sucrose found in table sugar and ultra-processed foods is mostly extracted from sugar beets or sugar canes. So how do the two compare when it comes to digestion and metabolism? Keep reading to find out.

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Sucrose vs Fructose Metabolism

Fructose and sucrose are digested, metabolized, and used differently by your body. This can largely be attributed to their unique chemical structures. So when it comes to fructose vs sucrose, which sugar will be metabolized by your body faster? Below is a detailed description of how each of the two sugars is metabolized and used by your body.

Fructose Metabolism

As a monosaccharide, fructose is absorbed very quickly by your body into the bloodstream. This process usually occurs in your small intestine (22). Your liver will then convert it to glucose before your body utilizes it for energy. It has also been observed to raise your blood sugar levels gradually compared to glucose. Also, its effect on insulin secretion is not as immediate as glucose (9). This is because it must travel to the liver first for conversion. 

Sucrose Metabolism

As a disaccharide, sucrose will undergo slightly different processes before your body can use it. It’s true that your body can directly absorb and use monosaccharides, but this doesn’t hold for disaccharides. Therefore, sucrose will have to be broken down into simpler forms before being utilized by your body.

This process can start in your mouth. Enzymes produced by glands in your mouth will partially break down sucrose into fructose and glucose. However, it’s important to note that the majority of sugar digestion will happen in your small intestine. The sucrase enzyme secreted in your small intestine largely makes this possible (22). After digestion, it is absorbed into the bloodstream, where glucose can be taken up by cells and used immediately for energy or stored, while fructose goes first to the liver for conversion into glucose. 

Sucrose vs Fructose Calories

When you’re trying to reduce your sugar consumption, you may stand wondering which type to minimize and which to keep. Well, it’s easy to blame one ingredient for health problems over the other. However, this should not be the case as it all boils down to the balance in your cups and on your plates.

Fructose, glucose, and sucrose are types of sugars that contain similar numbers of calories. They all occur naturally and can be found in vegetables, fruits, and dairy products. However, they’re also added to several ultra-processed foods. The major difference between the three lies in their chemical structures and how your body digests and metabolizes them.

All sugars contain the same number of calories – 4 calories per gram (39). So, in the fructose vs sucrose calories comparison, there’s no better or worse sugar. Therefore, if you’re looking to cut down on sugar consumption due to caloric content, the type of sugar matters less than where it comes from. Sugars that occur naturally in otherwise healthy and nutritious foods such as fruits, vegetables, and dairy are not considered problematic and should not stop you from eating those healthy foods. Sugars that are added to foods to make them sweet (aka “added sugars”) are the ones that most health authorities recommend we cut down on.

Remember, moderation is key. The American Heart Association recommends a maximum of 100 calories (or 25 grams or 6 teaspoons) from added sugar per day for women and 150 calories (or 36 grams or 9 teaspoons) for men (20). Added sugar can come from table sugar, honey, agave nectar, sugar-sweetened beverages, sweets, and other ultra-processed foods. It can be in the form of sucrose, fructose, glucose, or any combination of various types of sugar.

Sucrose vs Fructose Health Effects

So between fructose and sucrose, which is better, or rather, which is healthier for you? To answer this question, it’s important to look at the specific health effects of consuming each of the sugars. We’ll start with fructose.

Fructose that is found in natural fresh fruits and vegetables is good for your health. This is because it comes along with vitamins, minerals, fiber, and water. However, processed forms of fructose such as HFCS that are used as added sugars can contribute to some negative health effects. Multiple research and studies are ongoing to determine the possible benefits and risks to a person’s health. Below are some examples of such studies.

Read more: Keto and Sugar: Can You Have Them Both?

Sucrose vs Fructose: Which Is Healthier?

So is fructose bad for you? And is sucrose any better? Here are some science-backed studies that look into the health effects of both fructose and sucrose.

Evidence Against Fructose

Your body processes fructose differently from glucose. There are specific concerns by researchers relating to how fructose affects fat storage. They believe that the excessive consumption of fructose can stimulate fat storage around your liver. This can ultimately lead to nonalcoholic liver disease (13).

Also, according to this literature review from  2017, high fructose intake (as added sugar) may be associated with (12):

• Inflammation, which can eventually lead to insulin resistance in your body.
• Increased risk of obesity and related conditions such as metabolic syndrome.
• Increased food intake as fructose doesn’t typically make you feel full.
• Increased levels of uric acid in the blood, which may contribute to gout and high blood pressure.

In another study conducted in Lebanon and published in 2022, researchers observed an association between high added fructose intake (but not natural fructose from fruits, etc.) and metabolic syndrome. (41) Metabolic syndrome is a group of conditions that include insulin resistance, high blood pressure, high cholesterol, and abdominal obesity. Metabolic syndrome is a risk factor for type 2 diabetes, heart disease, and death from all causes.

Evidence Supporting Fructose

There is evidence that supports the negative health effects of consuming excess fructose as added sugar. However, it’s difficult to separate the effects of other sugars or added sugars in general from fructose in your diet. This is generally because most foods with high levels of added fructose come with significant amounts of other sugars such as glucose.

A literature review in 2014 suggested that fructose doesn’t have specific significant weight gain effects over and above those of other added sugars. Researchers also argued that in addition to fructose, sugar-sweetened drinks have high amounts of calories. This may explain the link between these beverages and obesity (26).

This sentiment is largely backed by the United States Food and Drug Administration (FDA). The FDA insists that they’re not currently aware of evidence that shows the adverse effects of food that contains HFCS. This means that foods containing HFCS may be just as safe as similar sweeteners such as honey and table sugar.

The FDA still lists HFCS as the most controversial of the fructose-containing foods that are safe to eat. However, experts and professionals agree that everyone should limit their intake of all added sugars. Therefore, it doesn’t matter whether it’s sucrose vs. high fructose corn syrup, or honey vs. maple syrup, or any other form of sugar. All of them will pose significant health risks if consumed excessively.

It’s also important to note that fruits with natural fructose are perfectly healthy for you. This is because, in addition to fructose, they have a very low calorie density and a lot of fiber, water, and other beneficial nutrients. It’s also really difficult to overeat them, so the risk of consuming harmful levels of fructose is quite low.

Let’s now take a look at the health implications of added sugar in general.

Sugar May Lead to Weight Gain

Apart from carbohydrates, sugar does not supply your body with significant amounts of any other nutrients. Protein, fat, vitamins, and minerals are all absent or in trace quantities in their nutritional profile. However, it does come with approximately 50 calories per tablespoon. This may sound like an insignificant amount, but it isn’t.

According to the National Health and Nutrition Examination Survey 2005-2010, the average American adult receives 13% of their total calorie intake from added sugar, while in the American adolescent, added sugar accounts for 16% of total calories received daily (39).

Let’s put this into perspective. Say you need an average of 2,000 calories every day. Based on these statistics, it would mean sugar may make up 13% of your daily calorie intake, or approximately 260 calories. 

These subtle increments may end up making you exceed your daily calorie needs without you noticing. A domino effect is then created where your body will store the excess as fats. As time goes by, you will gain more weight.

According to the National Institutes of Health, obesity has been linked to several health hazards, including type 2 diabetes, high blood pressure, and stroke. It has also been associated with osteoarthritis, fatty liver disease, and kidney disease (14).

Added Sugar Can Cause a Spike in Your Blood Sugar Levels

It’s true that sugar contains glucose, which is a carb your body needs for energy. However, this doesn’t make it the healthiest source of those carbs. Sugar is a simple carb, which means it’s easy for your body to break it down rapidly. This can then cause your blood sugar levels to rise quickly.

The sudden increase of blood sugar in your body may cause a dramatic and quick surge in energy. However, this will be very short-lived. When these blood sugar levels drop, so will your energy levels.

The fluctuations in sugar levels may lead to tiredness and sluggishness, and moodiness in the short term (34). This is despite you eating a sugary snack. These effects then create a loss of productivity and contribute to weight gain. If you happen to have diabetes or impaired glucose tolerance, eating too much sugar can contribute to consistently high blood sugar levels, which can be detrimental to your health. 

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Excessive Sugar Consumption Can Damage Your Heart

Sugar doesn’t only expose you to weight gain and obesity, it may also put you at higher risk of cardiovascular diseases. Research published in April 2014 sought to examine the results of a large-scale, long-term nutrition survey on added sugar intake (2).

It was discovered that a majority of adults obtained 10% or more of their calories from added sugar. One-tenth of them consumed 25% or more of their calories from added sugar. The mortality data was then examined, and hazard ratios were adjusted. Those who consumed more added sugar had a higher risk of death from cardiovascular diseases (2).

There are a few possible explanations for how sugar can affect your heart health. According to Havard Health, excess sugar consumption overloads your liver. It is then metabolized and the extra your body doesn’t need is stored as fat (38).

Over time, the fat accumulation in your liver leads to fatty liver disease. Fatty liver disease increases the risk of diabetes and heart disease (24). 

In addition, excessive consumption of sugar may increase inflammation, which also contributes to heart disease (11). However, it may be weight gain that increases the risk of cardiovascular disease.

That being said, it’s important to note that when sugar is consumed in moderation, it’s quite safe. Your body requires energy to perform and sustain daily physical activities. Sucrose and other sugars are metabolized by your body to provide this constant supply of energy. 

Verdict: Sucrose vs Fructose, Which Is Healthier?

So it all comes down to fructose vs sucrose and which is the healthier option. That is actually the wrong question. The distinction to make is whether the sugar is naturally occurring within a healthy nutritious food, or if it is added sugar. Foods such as fruits and some vegetables contain naturally occurring fructose, while milk and other dairy products contain lactose (milk sugar). These are healthy foods that provide plenty of nutritional benefits and don’t need to be limited due to their sugar content.

On the other hand, various studies have found health risks associated with high added sugar intake, regardless of whether the sugar is fructose, sucrose, or more commonly, a combination of various added sugar sources. Most health authorities recommend limiting your intake of added sugars, which are sugars that are added to foods – particularly sugar-sweetened beverages, sweets, and other highly processed foods. 

Therefore, you should take great care when consuming added sugars, particularly those added to ultra-processed foods. But you don’t need to worry about the sugar in fruits, vegetables, or dairy products. They are healthy foods. 

Read more: Types of Sugar: Exploring the Sweet, the Substitutes, and the Hidden

FAQs

• What is the healthiest form of sugar to use?

No added sugar is truly “healthy” in large quantities. However, sugars that are found naturally in fruits, vegetables, and dairy products are not a problem as they are healthy foods with plenty of nutritional benefits. Some people prefer to use “natural” alternatives to refined white sugar, but all added sugars should still be limited, even if some people claim certain ones are “healthier”(31).

Determining the healthiest form of sugar is nuanced, as different sugars have various characteristics that distinguish them. However, all added sugar is still added sugar. Here are some key insights from recent research:

• Maple Syrup – Maple syrup contains minerals such as manganese, zinc, and iron, in addition to antioxidant plant nutrients, albeit in trace amounts. Sugar is still its primary nutrient, and it is still considered an added sugar (25).
• Honey – Honey has a lower glycemic index (GI) than white sugar, which means it has a slower impact on blood sugar levels due to its high fructose content (17). In addition, honey contains polyphenols that may help modulate inflammation in the body (19). However, small amounts of polyphenols don’t cancel out the fact that it’s an added sugar.
• Coconut Sugar – Coconut sugar is similar to white sugar, containing 70% to 79% sucrose, but it has a slightly lower glycemic index and retains some nutrients from the coconut palm (5). However, any additional nutrients exist in small amounts per serving, so the difference between coconut and other types of sugar is likely minimal.
• Agave Nectar – Agave nectar is 1.5 times sweeter than table sugar, allowing for less usage. However, it’s high in fructose, which may negatively impact liver health if consumed in excess (37).

• What is the healthiest sugar substitute?

Natural options that are low in calories include stevia, monk fruit extract, and erythritol. Unlike sugar, these options don’t increase blood sugar levels.

However, moderation is key when using any type of sugar substitute as they are not without their drawbacks. Some people are concerned that overusing them may increase a person’s cravings for sugar, as they’re often incredibly sweet.

Below are the top sugar substitutes you can consider:

• Stevia: Derived from the leaves of the stevia plant, this is a zero-calorie sweetener that doesn’t impact blood sugar levels (32).
• Erythritol: A sugar alcohol found naturally in some fruits, erythritol has minimal calories and doesn’t significantly affect blood sugar or insulin levels (10).
• Monk Fruit Sweetener: This sweetener comes from monk fruit and is calorie-free. It is highly potent, so only a small amount is needed (23).

Although these natural sweeteners can be zero-calorie alternatives to refined sugar, they should still be consumed in moderation as part of a balanced diet.

Check out our blog Does Bread Make You Fat? to learn more about healthy sugar substitutes and how they can help with weight management.

• Is stevia worse than sugar?

Whether stevia is “worse” than sugar depends on your criteria. For weight management and blood sugar control, stevia may be the better choice (32). However, for culinary applications and universal palatability, sugar may be preferable.

Here’s an analysis of both:

Stevia

Pros:

1. Low-Calorie: Stevia is a zero-calorie sweetener, which makes it an attractive option for those who are looking to reduce their calorie intake and manage their weight.
2. Blood Sugar Levels: Unlike sugar, stevia doesn’t impact blood glucose levels, which is beneficial for individuals with diabetes or those who are managing insulin resistance.
3. Natural Origin: Stevia is derived from the leaves of the stevia rebaudiana plant, offering a more natural alternative to many artificial sweeteners.

Cons:

1. Taste: Some people find stevia to have a bitter aftertaste, which can be off-putting.
2. Digestive Issues: In some cases, stevia can cause digestive issues such as bloating and gas, particularly when consumed in large quantities.
3. Research Gaps: While it is generally considered safe, long-term research on stevia consumption is still relatively limited compared to sugar.

Sugar

Pros:

1. Widely Accepted: Sugar is a universally accepted sweetener with a taste that most people enjoy.
2. Energy Source: Sugar provides quick energy, which can be beneficial in certain contexts such as athletic performance.
3. Culinary Use: Sugar’s properties are essential in baking and cooking, affecting texture, flavor, and appearance in ways that stevia cannot replicate.

Cons:

1. Caloric Content: High in calories, sugar consumption can contribute to weight gain and obesity (36).
2. Blood Sugar Impact: Sugar causes rapid spikes in blood glucose levels, which can be detrimental for people with type 2 diabetes or impaired glucose tolerance (33).
3. Dental Health: Sugar promotes tooth decay and cavities by feeding harmful bacteria in the mouth (1).

Ultimately, moderation and personal health considerations should guide your choice.

Check out our Best Juices for Weight Loss guide to learn more about healthy beverage options that can help you achieve your weight loss goals without sacrificing taste or nutrition.

• Is honey healthier than sugar?

You may hear claims that honey is healthier than sugar due to its lower glycemic index, presence of trace nutrients, and antioxidant properties (18). However, its glycemic index is lower due to its high fructose content, and the amounts of nutrients and antioxidants are so small that they are likely unimpactful with normal serving sizes. Honey is a form of added sugar.

The comparison between honey and table sugar in terms of health benefits is nuanced and depends on various factors. Here are some key points to consider:

Nutritional Content

• Honey contains trace amounts of vitamins, minerals, antioxidants, and amino acids. These can contribute to its overall nutritional profile and potential health benefits, albeit in small amounts (18).
• Sugar (refined white sugar) is primarily composed of sucrose with no additional nutrients or beneficial compounds.

Glycemic Index

• Honey generally has a lower glycemic index (GI) than sugar. This means it may cause a slower rise in blood glucose levels than sugar, which may be beneficial for managing blood sugar levels (17). However, its lower GI is due to its high fructose content. 
• Sugar has a higher GI, leading to quicker spikes in blood glucose levels, which can be detrimental, particularly for individuals with insulin resistance or diabetes (33).

Antioxidant Properties

• Honey contains antioxidants such as flavonoids and phenolic acids, which may help combat oxidative stress and inflammation in the body (19).
• Sugar lacks these antioxidant properties entirely.

Caloric Content

• Honey and sugar are both calorie-dense sweeteners. Honey contains approximately 64 calories per tablespoon (16), while sugar contains approximately 48 calories per tablespoon (35). However, honey is sweeter than sugar, so you need to use less of it to achieve the same level of sweetness.

Impact on Health

• Honey has been used traditionally for its medicinal properties, including antibacterial and anti-inflammatory effects. It is often used in remedies for sore throats and wounds.
• Sugar consumption is linked to various health issues when consumed in excess, including obesity, type 2 diabetes, heart disease, and dental problems (8) (1).

That being said, honey’s potential health benefits don’t negate the fact that it’s still a form of sugar and should be treated as such within the context of an overall healthy diet.

In a previous blog, Is Dextrose Bad For You? we discussed the potential negative effects of consuming too much dextrose (a form of glucose derived from corn). This highlights that while some natural sweeteners may claim to be healthier alternatives to refined sugar, any form of sugar should be consumed in moderation.

The Bottom Line

Sugars can be found as added sugars in sweetened beverages and processed foods or as naturally occurring sugars in fruits, vegetables, and dairy products. But it isn’t necessary to avoid sugars found in whole food products. This is primarily because the whole package comes with extra nutrients that outweigh any negative effects of sugars.

Ultimately, it doesn’t matter which is better in the sucrose vs fructose debate. You should always limit your consumption of added sugars to stay healthy. If you can’t stop yourself from consuming sugar, then opt for fruits that contain naturally occurring sugars.