What are the different types of sugar?

Sugars are a type of carbohydrate found naturally in foods and added to many processed products. 

From glucose and fructose to raw sugar and high-fructose corn syrup, sugar comes in many forms. Understanding the different types of sugar can help you make more informed choices about your diet, blood glucose levels and long-term health.

Learn the difference between natural sugars, refined sugars and added sugars — and how they affect the body.

Sugar is a type of carbohydrate, often referred to as a simple carb, while foods such as whole grains contain more complex carbohydrates. It is what the body uses for energy. It occurs naturally in foods such as fruit, vegetables and dairy products, but it is also added to many processed foods and beverages.

When sugar is consumed, the body breaks it down into glucose, which enters the bloodstream and helps fuel cells, muscles and organs.

Some sugars occur naturally in whole foods, while others are added during food manufacturing to improve sweetness, texture or shelf life.

Although sugar provides energy, consuming excessive amounts of added sugar may contribute to health conditions such as weight gain, type 2 diabetes and cardiovascular disease.

There are several different types of sugar, and they are generally grouped into two main categories: monosaccharides and disaccharides.

Monosaccharides (glucose, fructose, galactose)

Monosaccharides are simple sugars made from one glucose molecule or another single sugar molecule. From a chemistry perspective, sugars are classified according to their molecular structure. These sugars are absorbed directly into the bloodstream and used for energy.

The main monosaccharides include:

• Glucose - the bodys primary energy source
• Fructose - commonly found in fruit, honey and some vegetables
• Galactose - found in dairy products as part of lactose

Glucose plays an important role in maintaining normal body function because cells use glucose for energy production.

Disaccharides (sucrose, lactose, maltose)

Disaccharides form when two monosaccharides combine.

Common disaccharides include:

• Sucrose - made from glucose and fructose, commonly known as table sugar
• Lactose - made from glucose and galactose, naturally found in milk
• Maltose - made from two glucose molecules, often found in grains and starches

These sugars are broken down during digestion before the body can absorb and metabolise them.

While some sugars occur naturally in whole foods, others are added during food processing and manufacturing.

Not all sugars are the same. Some sugars occur naturally in whole foods, while others are added during processing or preparation.

Natural sugars are found in foods such as:

• Fruit
• Vegetables
• Milk and yoghurt

These foods also contain important nutrients such as fibre, vitamins and minerals, which can help slow sugar absorption and support overall health.

Added sugars are sugars or sweeteners added to foods and beverages during manufacturing, cooking or preparation. They are commonly found in:

• Soft drinks
• Desserts
• Breakfast cereals
• Sauces
• Packaged snacks

Understanding where sugar comes from can also help explain why different sugar types are used in everyday foods.

Types of added sugar in foods

Added sugars can appear under many different names on ingredient labels.

Common types of added sugar include:

• Cane sugar
• Brown sugar
• Raw sugar
• Corn syrup
• High-fructose corn syrup
• Rice malt syrup
• Agave nectar
• Molasses
• Dextrose
• Invert sugar

Some packaged foods contain several different forms of sugar in the same product. Reading ingredient lists and nutrition labels can help identify hidden added sugars and compare lower-sugar options.

Different sugars are used in cooking and food manufacturing for sweetness, texture, moisture retention and preservation. Some sugars are highly refined, while others retain small amounts of molasses.

White sugar vs granulated vs caster sugar

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Brown sugar vs raw sugar vs muscovado

Although less refined sugars contain slightly more minerals, the nutritional differences between these sugars are relatively small.

Liquid sugars (honey, syrups, invert sugar)

Sugars are carbohydrates made from carbon, hydrogen and oxygen. They are classified according to their chemical structure, which affects how they are digested, absorbed and used by the body.

Simple sugars are made from either one sugar molecule or two sugar molecules joined together.

During digestion, enzymes break down disaccharides into monosaccharides, which can then be absorbed into the bloodstream and used for energy.

Different sugars may also vary in how sweet they taste and how quickly they affect blood glucose levels. For example, glucose raises blood glucose rapidly, while fructose is mainly processed in the liver.

Although sugars differ chemically, consuming excessive amounts of added sugar may still contribute to health problems such as obesity, type 2 diabetes and fatty liver disease.

Glucose and fructose are both simple sugars, but the body processes them differently. They are naturally found in many foods and are also added to processed products and sweetened beverages.

Foods high in glucose

Glucose is the body's main energy source and is absorbed directly into the bloodstream.

Foods that commonly contain glucose include:

• Bread
• Rice
• Potatoes
• Corn
• Sports drinks
• Processed snack foods

Many starchy carbohydrates are broken down into glucose during digestion. Glucose raises blood glucose levels and stimulates the release of insulin, which helps move glucose into cells for energy.

Foods high in fructose

Fructose is naturally found in fruit and some sweeteners. Unlike glucose, fructose is mainly processed in the liver.

Foods that commonly contain fructose include:

• Fruit
• Honey
• Agave nectar
• High-fructose corn syrup
• Soft drinks
• Sweetened processed foods

Whole fruit is generally considered healthy because it also contains fibre, vitamins and antioxidants. However, consuming large amounts of fructose from sugary beverages and processed foods may contribute to excess calorie intake and liver fat accumulation.

Does fructose affect the body differently?

Fructose is metabolised differently from glucose because most fructose processing occurs in the liver.

Excessive fructose intake from added sugars, particularly sugary beverages and processed foods, may contribute to:

• Fatty liver disease
• Increased triglycerides
• Insulin resistance
• Metabolic syndrome

In comparison, fructose from whole fruit is generally less concerning because fibre slows absorption and helps support fullness.

Sugar can appear under many different names on food labels, which can make it difficult to identify how much added sugar a product contains.

Ingredients on food labels are listed in order of quantity, so sugars listed near the top usually indicate a higher sugar content.

Some foods that appear healthy may still contain large amounts of added sugar, including:

• Flavoured yoghurt
• Breakfast cereals
• Muesli bars
• Bottled sauces
• Sports drinks

Checking nutrition information panels and ingredient lists can help you make more informed choices about sugar intake. Some savoury foods, including pasta sauces, salad dressings, and baked beans, can also be sources of added sugar.

Tips for reading food labels

When checking food labels:

• Compare products to find lower sugar options
• Look for unsweetened varieties where possible
• Be mindful of sugary beverages and snack foods
• Check serving sizes carefully
• Watch for multiple forms of added sugar in one product

What are the different kinds of sugar?

There are many types of sugar, including natural and added sugars. Common examples include glucose, fructose, sucrose, lactose and maltose. Sugars can also be grouped according to how they are processed, such as white sugar, brown sugar, powdered sugar and liquid sweeteners.

What is sugarcane used for?

Sugarcane is one of the main plants used worldwide to produce sugar. Many products, including regular sugar, brown sugar and raw sugar, are made from sugarcane through refining and processing.

Is high fructose corn syrup worse than regular sugar?

High fructose corn syrup and regular sugar contain similar amounts of glucose and fructose. However, high fructose corn syrup is commonly used in sugary drinks and processed foods, which may contribute to excess calorie intake and metabolic health problems when consumed in large amounts.

What is powdered sugar?

Powdered sugar, also called icing sugar or confectioners sugar, is finely ground sugar mixed with a small amount of starch to prevent clumping. Icing sugar is commonly used in frosting, icing, and dessert toppings.

Are some sugars healthier than others?

Some sugars are often marketed as healthier than others, particularly less refined sugars such as honey, raw sugar and maple syrup. Although these products may contain small amounts of minerals or antioxidants, they still contribute to overall sugar intake and should be consumed in moderation.

What is turbinado sugar?

Turbinado sugar is a less-refined sugar that retains some natural molasses. It has large golden crystals and a mild caramel flavour. Turbinado sugar is commonly used in coffee, desserts and baking.

What is the difference between white sugar and regular sugar?

Regular sugar is usually the same as white sugar or granulated sugar. It is the most commonly used refined sugar in households and food manufacturing.

Which sugars are best for cooking and baking?

Different sugars are used for different purposes in cooking and baking.

• Granulated sugar is ideal for general baking and sweetened drinks
• Caster sugar is ideal for cakes, meringues and desserts because it dissolves quickly
• Brown sugar adds moisture and a richer flavour to baked goods
• Powdered sugar is commonly used in icing and frosting

What does “known as white sugar” mean?

The term known as white sugar usually refers to refined table sugar made from sugar cane or sugar beet. It is also commonly called granulated sugar or regular sugar.

Can excess sugar affect your health?

Consuming high amounts of added sugar over time may contribute to obesity, fatty liver disease, insulin resistance, metabolic syndrome and type 2 diabetes. Limiting sugary beverages and heavily processed foods may help support long-term health.