What is the difference between carbohydrates and sugars? Food labeling you need to know to make the right choices
Are you feeling safe with 'zero sugar' only to have your blood sugar skyrocket!?
Since my daughter was diagnosed with diabetes, I've been hearing the word 'carbohydrate' (toshitsu) everywhere.
However, there is the reality that besides 'carbohydrates' (toshitsu), there are also 'sugars' (tourui).
Moreover, sometimes only 'carbohydrates' (tansui-kabutsu) are listed, with no mention of 'carbohydrates' (toshitsu).
If you feel safe, there might be a huge pitfall waiting there—.
So this time, I would like to look into 'carbohydrates' (toshitsu) and 'sugars' (tourui).
Carbohydrates (tansui-kabutsu) = Carbohydrates (toshitsu) + Dietary fiber?
'Which foods can my diabetic daughter eat safely?'
Since that became my biggest theme, I use AI so I can consult it at any time.
That day, too, I was shopping while clutching my smartphone.
Mom: 'Carbohydrates... zero carbohydrates (toshitsu), huh. This should be fine...'
With my still shallow knowledge, I had misunderstood that if it was a carbohydrate (tansui-kabutsu), it would be fine.
However, I suddenly felt uneasy, so I took a picture of the product with my smartphone on the spot and immediately checked with the AI.
Mom: 'This is okay, right?'
AI: 'Carbohydrates (tansui-kabutsu) contain carbohydrates (toshitsu).'
Mom: 'Huh?! What is that?!'
AI: 'Carbohydrates (tansui-kabutsu) contain both carbohydrates (toshitsu) and dietary fiber.'
Mom: 'W-well, it doesn't say how many grams... I don't get it.'
AI: 'Yeah, so if it says carbohydrates (tansui-kabutsu), you'd better assume it's almost all of it.'
The AI answered nonchalantly.
I was stunned that such a thing could happen.
In my heart, I was screaming, (Just write it clearly!)
This means people without knowledge cannot feel safe.
AI: 'And, sugars (tourui) are no good either.'
Mom: 'Sugars (tourui)? What's that? Are there things other than carbohydrates (toshitsu)? I-I have no idea...'
As a result, I was able to finish my shopping while asking the AI.
Mom: 'Hey, is this okay? Can my daughter eat this?'
I take pictures, send the images, and check one by one.
To an outsider, I must look like a strange middle-aged woman (lol).
Well, after all this, what are carbohydrates (toshitsu)?
What on earth are sugars (tourui)?
Carbohydrates (toshitsu) are inside carbohydrates (tansui-kabutsu)!?
Panicking, I went home and sat down at my computer.
On the other side of the screen, of course, is the great AI teacher.
'Carbohydrates (toshitsu)', 'Sugars (tourui)', 'Carbohydrates (tansui-kabutsu)' explained simply
Mom: 'Teach me so even a dummy mom like me can understand.'
Thus began the food labeling lecture.
AI: 'First, to put it roughly.'
📦 Carbohydrates (tansui-kabutsu)
┗ 🍚 Carbohydrates (toshitsu) ← Becomes energy
┗ 🍬 Sugars (tourui) ← You can taste the sweetness
┣ Sugar (sucrose)
┣ Glucose
┗ Fructose
┗ 🌱 Dietary fiber ← Does not become energy, a friend for digestion
In other words, even if it says 'Carbohydrates (toshitsu) 0g', it means sugars (tourui) are included.'
It seems that 'carbohydrates (toshitsu)' is like an 'assorted snack box' and 'sugars (tourui)' is like the crackers, cookies, and chocolate inside that box.
Furthermore, 'sugars (tourui)' are the 'bad kids' that cause blood sugar to skyrocket, while carbohydrates (toshitsu) are perhaps the kids with a laid-back personality who don't try too hard (lol).
Does carbohydrates (tansui-kabutsu) include everything?
Mom: 'You said carbohydrates (tansui-kabutsu) contain carbohydrates (toshitsu) and dietary fiber, right?'
AI: 'Exactly!'
Mom: 'Does that mean it also contains sugars (tourui)?'
AI: 'Yes! If it contains carbohydrates (toshitsu), it also contains sugars (tourui). Conversely, some foods are kind enough to label 'sugars (tourui) 0g', which is more consumer-friendly. They are telling you, 'This is how much sugar (tourui) is in here~'.'
Mom: 'So that's how it was...'
AI: 'So, to summarize.'
① Carbohydrates (toshitsu) = The 'all-inclusive set' that becomes energy
Carbohydrates (toshitsu) are, you see,
things found in rice, bread, snacks, juice, etc.,
that become energy for the bodyis a general term for them.Starch, sugar, and glucose are all called 'carbohydrates (toshitsu)'.
② Sugars = Only the "sweet stuff" within carbohydrates!
Among carbohydrates, only the ones that taste sweet immediately are called "sugars."
Sugars include things like these:
Sugar (sucrose)
Glucose
Fructose
Lactose
In other words, the relationship is that **"sugars are contained within carbohydrates."**
③ Sugar = The "star player" of sugars
The most familiar one is "sugar."
This is a type of sugar called "sucrose," which is
a combination of glucose and fructose.
White sugar, soft brown sugar, and cane sugar are all basically this sucrose (= sugar).
④ Glucose = The "ace that gets absorbed immediately" among sugars
Glucose is,
compared to sugar, absorbed into the body even faster.
When the brain is low on energy, glucose is the first thing it craves.
It's what's in IV drips, right?
There are also non-sweet things among carbohydrates
Mom: "So that means there are things among carbohydrates that aren't sweet, right?
Since things like starch are also included..."
AI: "Yes, that's exactly right!
For example, the starch (the main component of carbohydrates) found in things like rice balls and bread is
a carbohydrate but not sweet, right?
But when it's digested in the body,it turns into glucose = blood sugar levels rise."
🟨 Summary
"Not sweet" does not mean "no effect on blood sugar levels"
Starch is also a "carbohydrate," so be careful."
Mom: "It says 'sugars: 0g', but does that mean it still contains carbohydrates?"
AI: "→ In most cases, yes, it does!
🧃 For example, sports drinks or jellies labeled 'sugar-free'.
These actually use 'artificial sweeteners' for sweetness, andcarbohydrates are sometimes included in other forms.
📌 [Sugar-free ≠ Carbohydrate-free]
→ It doesn't necessarily mean your blood sugar won't rise!
🟨 Summary
Don't feel safe just by looking at 'sugar-free'
Always check the 'carbohydrates' too!
And the reverse is also true!"
Mom: "Carbohydrates are included in other forms? In what form are they included?"
AI: "Mom, you're sharp!
Those 'carbohydrates included in other forms'—
that is exactly the 'hidden blood sugar booster' that everyone overlooks."
✅ Why there are carbohydrates even when it's 'sugar-free'
→ That's because it containscarbohydrates that are 'not sugars'!
In other words...
🧾 Specifically, things like this👇
1. Starch (maltodextrin, dextrin)
Not a sugar, but a carbohydrate
Easily soluble in water and easy to process → Frequently used in processed foods, drinks, and jellies
Breaks down into glucose in the body, causing a sharp spike in blood sugar!
🌀Commonly seen labels:
→ Maltodextrin, Hydrolyzed starch, Dextrin
2. Oligosaccharides (fructooligosaccharides, etc.)
Less sweet, but treated as a carbohydrate
Has a healthy image due to its gut-regulating effects, but it affects blood sugar levels
Be careful, as "oligosaccharide" does not automatically mean "safe"!
🌀Label examples:
→ Fructooligosaccharides, Galactooligosaccharides
Mom: "Galacta-oligosaccharides?!"
AI: "Galacto-oligosaccharides!"
Mom: "Oh... w-well, I didn't mean to! It's long, so I thought I'd make a joke... Um, but wait, oligosaccharides are sold everywhere, right...? They aren't all 'bad kids', are they?"
AI: "That's right! Fructooligosaccharides and galactooligosaccharides are actually quite good. But 'lactulose' and 'malto-oligosaccharides'
have similar names but are 'slightly bad kids' inside."
Mom: "How can I tell them apart?"AI: "Don't just look for 'contains oligosaccharides,'
check which type it is!
Look at the ingredient list,
and be careful if it's at the top of the ingredients list!
Also, if the 'carbohydrates' value on the nutrition label is high, it's likely a no-go!"
Mom: "That's tough..."
3. Other 'synthetic carbohydrates' besides sugar alcohols
Example: Glycerin, Sorbitol (considered a sugar if in large quantities)
Some can also raise blood sugar levels
Just because it's a 'non-sugar sweetener' doesn't mean you can let your guard down
Mom: 'G...glycerin, isn't that the stuff you put on your skin...'
AI: 'That's Vaseline (lol)'
Mom: 'Oh...'
🛒 Points for moms to watch out for
Ingredient Name | Blood Sugar Level | Commonly Used Products | Maltodextrin | ⬆⬆⬆ | Protein, jelly drinks, powdered drinks, etc. | Dextrin | ⬆⬆ | Soft drinks, supplements, baby food, etc. | Various Oligosaccharides | ⬆ | Syrups, sweets, yogurt, etc. | Erythritol (Sugar Alcohol) | ⬇ or 0 | Safe to use! (Almost no effect on blood sugar levels)
That's the gist of it.
Once you memorize this, grocery shopping won't be scary anymore!
'Carbohydrates' is the whole group!
'Sugars' is just a 'group photo of only the sweet ones'!
'Sugar' is the guy in the center making a peace sign lol
So, that means sugars are the 'bad kids' compared to carbohydrates. (The blood sugar spike squad)
The boss character of that group of bad kids is 'Sugar'.
On the other hand, we have the honor student, 'Dietary Fiber'.
I guess you could say that when they all get together, it's like 'Carbohydrate Academy' (lol)