### Differences Between Sucrose and Fructose **Sucrose**: Also known as table sugar, sucrose is a disaccharide made up of glucose and fructose. It is commonly found in fruits, vegetables, and nuts, and is also produced commercially from sugar cane and sugar beets. **Fructose**: Known as fruit sugar, fructose is a monosaccharide found naturally in fruits, vegetables, honey, sugar cane, and sugar beets. It is about 1.5 times sweeter than table sugar. ### Pros and Cons **Sucrose**: - **Pros**: Provides quick energy, easily accessible in many foods. - **Cons**: Can lead to blood sugar spikes, potential weight gain, and increased risk of diabetes and heart disease if consumed in excess. **Fructose**: - **Pros**: Lower impact on blood glucose levels, does not require insulin for metabolism. - **Cons**: Can lead to liver issues, such as fatty liver disease, if consumed in excess. ### Health Risks and Benefits **Sucrose**: - **Risks**: High intake can increase the risk of cardiovascular disease, obesity, and type 2 diabetes. - **Benefits**: Provides essential energy for bodily functions, especially for the brain. **Fructose**: - **Risks**: Excessive consumption can lead to liver problems and contribute to metabolic disorders. - **Benefits**: Better for managing blood sugar levels compared to glucose. ### Recommendations - Limit added sugars to less than 150 calories per day (about 36 grams). - Choose whole foods like fruits and vegetables for natural sugars and additional nutrients. - Avoid sugary drinks and snacks that provide empty calories. By understanding the differences and effects of sucrose and fructose, you can make more informed choices about your sugar intake and overall health.