Sucrose, commonly known as table sugar, is a disaccharide composed of glucose and fructose. If you’re managing conditions like sucrose intolerance or simply aiming to reduce your sugar intake, understanding which foods contain sucrose is crucial. This guide provides a detailed list of foods high in sucrose to help you make informed dietary choices.
Understanding Sucrose: The Basics
Sucrose is a naturally occurring sugar found in many plants. It’s extracted and refined to produce the white, crystalline table sugar we commonly use. From a chemical perspective, sucrose is formed when a glucose molecule and a fructose molecule bond together. This simple sugar is a primary source of energy, but excessive consumption can lead to various health issues.
Identifying Foods High in Sucrose
Sucrose is prevalent in numerous food categories, including fruits, vegetables, sweeteners, and processed items. Foods are generally considered high in sucrose if they contain at least 1 gram of sucrose per 100 grams of food.
Fruits
Many fruits naturally contain sucrose. While fruits are a healthy part of a balanced diet, it’s essential to be aware of their sucrose content, especially if you’re managing sucrose intolerance.
- Apples: A common fruit with moderate sucrose levels.
- Apricots: These stone fruits contain a significant amount of sucrose.
- Bananas: Especially when ripe, bananas are higher in sucrose.
- Cantaloupe: This melon has a noticeable sucrose content.
- Citrus Fruits: Oranges, grapefruits, clementines, tangerines, and mandarin oranges all contain sucrose.
- Dates: A very sweet fruit, dates are high in sucrose.
- Guava: This tropical fruit contains a considerable amount of sucrose.
- Honeydew Melon: Similar to cantaloupe, honeydew has a moderate sucrose level.
- Mango: This tropical fruit is rich in sucrose.
- Passion Fruit: Known for its tart flavor, passion fruit also contains sucrose.
- Peaches: Another stone fruit with a significant sucrose content.
- Pineapple: This tropical fruit is relatively high in sucrose.
Vegetables
Certain vegetables also contain sucrose, although generally less than fruits.
- Beets: Known for their sweetness, beets are high in sucrose.
- Butternut Squash: This winter squash has a significant sucrose content.
- Carrots: Carrots contain a notable amount of sucrose.
- Green Peas: These legumes have a moderate amount of sucrose.
- Onions: Onions contain sucrose, which contributes to their flavor.
- Parsnips: Similar to carrots, parsnips contain sucrose.
- Pumpkin: This squash contains sucrose, especially when ripe.
Herbs and Spices
- Garlic: Surprisingly, garlic contains sucrose, contributing to its complex flavor profile.
Legumes & Proteins
While meat, poultry, and fish are naturally low in sucrose, plant-based protein sources often contain sucrose or starch, which breaks down into sucrose.
- Black Beans: These beans contain starch that converts to sucrose.
- Black-Eyed Peas: Similar to black beans, they contain sucrose-producing starch.
- Chickpeas (“Garbanzo Beans”): A common source of protein and starch.
- Edamame: Soybeans in their immature form, containing starch.
- Kidney Beans: Another bean variety with starch content.
- Lentils: These legumes also contain starch.
- Lima Beans: High in starch that breaks down into sucrose.
- Navy Beans: A type of white bean with starch.
- Pinto Beans: A common bean with moderate starch levels.
- Soybeans: Versatile beans with starch content.
- Split Peas: Another type of pea containing starch.
Starches
Starches are complex carbohydrates that break down into glucose, which can then combine with fructose to form sucrose. Refined starches convert to sucrose more quickly than whole grains.
- All-Purpose Flour: A refined starch source.
- Cassava: A starchy root vegetable.
- Corn / Corn Flour Products: Common starches that convert to sucrose.
- Breads, Pastries (Muffins, Bagels, Croissants, Coffee Cake, etc.): Often made with refined flour and added sugars.
- Commercially Made Crackers, Croutons, Breadcrumbs: Typically contain refined flour and added sugars.
- Cereals: Many breakfast cereals are high in added sugars and refined starches.
- Granola, Granola Bars: Often sweetened with sucrose-rich ingredients.
- Mainstream Pancakes/Waffles: Usually made with refined flour and added sugars.
- Popcorn: A whole grain that can be high in starch.
- Potatoes: A starchy vegetable.
- Sweet Potatoes: Similar to potatoes but with a sweeter flavor due to higher sugar content.
- Tapioca Starch: A pure starch derived from cassava.
- White Rice: A refined grain that quickly converts to glucose.
- Wheat Flour / Whole Wheat: Both refined and whole wheat contain starch.
- Yams: Similar to sweet potatoes.
Sweeteners
Sweeteners are concentrated sources of sucrose.
- Beet Sugar: Sugar extracted from beets.
- Brown Sugar: Contains molasses, which adds to its sucrose content.
- Cane Sugar: Sugar derived from sugarcane.
- Coconut Palm Sugar / “Coconut Sugar”: Marketed as a natural sweetener but still high in sucrose.
- Confectioner’s Sugar: Finely ground sugar, often used in baking.
- Date Sugar: Made from dried dates.
- Date Syrup: A liquid sweetener made from dates.
- Domino Sugar: A brand of refined white sugar.
- Granulated Sugar: Common table sugar.
- Maple Sugar: Solid form of maple syrup.
- Real Maple Syrup: A natural sweetener, but still high in sucrose.
- Sugar in the Raw®: A brand of turbinado sugar.
- Turbinado Sugar: A minimally processed sugar.
Condiments and Commercially-Made Foods
Many condiments and processed foods contain added sucrose.
- Any Food Containing Starch (Flour), and/or “Sugar” or “Sucrose” or “Maple Syrup” or “Coconut Sugar” as an Added Ingredient: Always check the ingredient list.
- Commercially Made Jams/Jellies: Often high in added sugar.
- Commercially Made Salad Dressings with Added Sugar: Many dressings contain added sugar.
- Commercially Made Condiments: Ketchup, sweet relish, barbeque sauce, and bread & butter pickles often contain added sugar.
- Desserts: Cakes, pies, and other desserts are typically high in sucrose.
- Ice Cream: A sweet treat with significant sucrose content.
- Mainstream Candy and Chocolate: Packed with sucrose.
- Mainstream Cookies: Similar to candy, cookies are high in sugar.
- Most Commercially Made “Health Foods”: Flavored yogurt, protein bars, protein shakes, and protein powders often contain added sugars.
- Nutella: A hazelnut spread with high sugar content.
- Processed Meats Cured with Sugar: Check the ingredient list for added sugars.
Beverages
Many beverages are sweetened with sucrose.
- Anything Processed (Check the Ingredient List): Always read labels carefully.
- Commercially-Made Coffee Drinks / Coffee Creamers: Often contain added sugars and sweeteners.
- Commercially-Made Meal Replacement Drinks/Supplements (i.e. Boost, Ensure): Can be high in added sucrose.
- Energy Drinks or Iced Tea Sweetened with High-Sucrose Sweeteners: Many energy drinks and iced teas are loaded with sugar.
- Juices Made with High-Sucrose Fruits/Veggies/Sweeteners: Fruit juices can be high in natural and added sugars.
- Sodas or Sports Drinks with High-Sucrose Sweeteners: These beverages are typically high in sugar.
- Sweetened Nut Milks: Some nut milk varieties have added sugars.
Miscellaneous
- Nuts: Some nuts have a natural sucrose content.
- Nut Butters: Some nut butters have added sugar.
- Nutella: Hazelnut spread containing a significant amount of sucrose.
Managing Sucrose Intake
Understanding which foods are high in sucrose is the first step in managing your intake. Whether you have sucrose intolerance or are simply aiming to reduce sugar in your diet, this comprehensive list can help you make informed choices.
Final Thoughts
Navigating a diet low in sucrose can be challenging, but with the right knowledge and resources, it’s entirely manageable. Use this guide to identify sucrose-rich foods and make dietary adjustments that support your health and well-being. If you suspect you have a sucrose intolerance, consult with a healthcare professional for proper diagnosis and guidance.
