Galactose

Galactose: The naturally occurring simple sugar at a glance

Galactose is a monosaccharide (simple sugar) that is chemically closely related to glucose. Despite their structural similarity, galactose differs in important ways, particularly in terms of metabolism. These differences make galactose an interesting option for anyone who wants to combine a conscious diet with a targeted choice of sugar.

Natural occurrence of galactose

Galactose occurs naturally as a component of milk sugar (lactose) in milk and dairy products. Alongside glucose, galactose is a natural building block of milk sugar (lactose), which we already absorb as infants through our mother's milk. Plant sources such as pulses or sugar beet also contain galactose in bound form. Galactose is already partially released in fermented products such as yoghurt or kefir. Free galactose, on the other hand, is only found in very small quantities in nature.

Tooth-friendly properties

Galactose is considered to be tooth-friendly because, unlike conventional household sugar, it is not utilized by bacteria that cause tooth decay. Studies suggest that galactose can even help to reduce the adhesion of certain microorganisms to the tooth surface.

Galactose and the blood sugar level

Galactose has a comparatively low glycemic index (approx. 20) and therefore only has a minor effect on blood sugar levels. It is absorbed largely independently of the hormone insulin, which distinguishes galactose from other types of sugar such as glucose or sucrose.

Energy source for body and brain

Galactose is gradually converted into glucose in the body and is therefore available as sugar energy. Particularly noteworthy is the insulin-independent absorption via so-called GLUT-3 transporters, which means that galactose remains usable even if other sugars are only absorbed to a limited extent.

Significance as a cell building block

In addition to its function as an energy source, galactose is a component of important cell structures such as glycoproteins and glycolipids. Among other things, these take on tasks in cell communication and play a role in biological processes such as growth and differentiation.

Compatibility and use in case of intolerances

Galactose is free from lactose, fructose and gluten. This sugar is therefore also suitable for people with certain food intolerances. However, galactose is unsuitable for people with a very rare metabolic disorder called galactosemia. However, this is already routinely tested in newborn screening.

Calorie content and sweetness

Like other types of sugar, galactose also provides around 4 kcal per gram. Its sweetening power is around 45-60 % compared to household sugar. The taste is mild and slightly reminiscent of dextrose, which makes it a suitable ingredient for drinks, dairy products and baked goods.

Use and dosage

Like other types of sugar, galactose can be used in a variety of ways in the kitchen - for example to sweeten quark, smoothies or yogurts. However, excessive consumption should be avoided, as galactose can also be harmful to the digestive tract in very large quantities. With normal use, it is considered to be well tolerated.

Conclusion: Use galactose consciously

Galactose is a natural simple sugar with versatile properties. It is found in foods such as dairy products and pulses, has a low glycemic index and is well tolerated - even by people with certain food intolerances. Thanks to its mild sweetness and wide range of uses, galactose is an interesting alternative to conventional sugar.