The short answer is your body metabolizes table sugar easier than it does corn syrup. Of course there is more to it but for those looking for the quick answer there it is. Now for the rest of us let’s take a look at these types of sugars and their effect on our bodies.

While there are dozens if not hundreds of sugars sitting on the shelf at your local grocers there are only two types of sugars: monosaccharides and disaccharides. Monosaccharides are single molecule sugars such as glucose, fructose and galactose. Disaccharides are two molecule sugars like sucrose, maltose, dextrose and lactose. In this post our attention will be on glucose, fructose and sucrose.

Glucose and fructose share the same molecular formula (C6H12O6) but the way they are put together determines whether the molecule is glucose or fructose.
This is a lot like how flour, water and salt can be combined to make Indian fried bread (Puri) or homemade playdough. Each contains the same ingredients but can be totally different.

Glucose
Your body is designed to produce glucose when breaking down starches you eat. Glucose is used by your body for energy and producing leptin, an appetite controlling hormone. It is the primary source of energy for your brain. When your body is running on glucose fat storage is increased and ghrelin production is suppressed, which is commonly thought to reduce hunger. Everything from humans to bacteria uses glucose as a primary fuel source. Glucose passes through your liver and can be metabolized anywhere in your body. When your body is running low on glucose your liver uses glycogen to produce it or your muscles contract and release it for use. Without glucose your body would not produce proteins or metabolize lipids and have a hard time dealing with Vitamin C. Glucose is readily absorbed into your bloodstream without having to be converted to another type of sugar.

Fructose
Your body does not produce fructose. Fructose does not increase leptin production or suppress ghrelin production. Fructose converts to fat more than any other sugar. When found in whole foods sources it is almost always paired with equal amounts of sucrose along with vitamins, minerals, fiber and protein.  The commonly used High Fructose Corn Syrup (HFCS) does not contain any enzymes, vitamins or minerals all of which are essential when metabolizing your food. Fructose also contributes to lactic acid increases in the blood, raises serum triglycerides, increases LDL cholesterol levels, and simply put, steals minerals like iron, calcium, magnesium, zinc and copper out of the body (chelation). Unlike glucose, pure or free fructose does not pass through your liver, but rather must be processed by the liver (phosphorylated). Any excess fructose is transported into your large intestine where it ferments, produces hydrogen which dissolves in your blood (malabsorption). This can cause bloating, diarrhea, flatulence and gastrointestinal pain. Regular exercisers should really note that exercise reduces the amount of fructose processed by your liver and increases the portion that ends up in your intestine. For many people, fructose malabsorption is a major health concern. Commercial HFCS 55 (most common among soft drinks) contains 55% fructose and 45% glucose.  The other common HFCS used in baking and non-carbonated fruit drinks contains 42% fructose and  58% glucose.  In Europe HFCS is called isoglucose and consumption is limited by government quotas on production.

Both fructose and glucose will rack up the pounds if you are consuming a lot of either but fructose was found among other things to increase belly fat which is associated with heart disease and diabetes. Glucose is used and metabolized by your body. Fructose is not used and must be filtered out by your liver.

Sucrose
Common Table Sugar, Sucrose (C12H22O11) is a combination of 50% glucose and 50% fructose held together by an oxygen bridge of sorts. Note that table sugar is a disaccharide unlike fructose which again, is a monosaccharide. They are not the same. Sucrose is readily digested in your upper small intestine (think stomach). Research shows absorption capacity (think digestion and use) of sucrose is higher than fructose alone. Sucrose like fructose does elevate triglycerides and contribute to visceral fat, hyperglycemia and insulin resistance; however the rates are lower than those of purely high fructose consumption.

In 1951 the average American ate a staggering 94 lbs of table sugar per year. Between 1960 and 1980 US obesity rates ranged between 12 and 14 percent. In 1980, just 2 short years after the advent of HFCS in the sweetener market, American’s averaged 39 lbs of fructose and 84 lbs of sucrose per year. By 1994 our fructose consumption had grown to 83 lbs while our sucrose decreased to 66 and obesity was just shy of 25% among adults. By the year 2000 over 30% of Americans were obese.

The link between obesity and diseases like diabetes and heart disease is well established. Given the vastly different impact table sugar and high fructose corn syrup plays on obesity it is easy to see why if you have to choose between the two, table sugar is the way to go.

Regardless of which sweetener you choose, it should be used sparingly and in moderation.  Also combining the sweetener with a high fiber, protein rich whole food source is advisable.