Nutrition Fundamentals #8 – What Are Sugars and How Do They Affect Health?

October 8, 2025

Sugars are a type of carbohydrate that occur naturally in many foods or are added during processing. While the body needs some sugar to function, excessive intake — especially of added sugars — has become a growing health concern worldwide.

For chefs, nutrition consultants, and food service professionals in the HoReCa industry, understanding the role of sugars is essential for creating balanced meals, complying with labeling regulations, and supporting customer health goals.

What Are Sugars?

Sugars are simple carbohydrates that provide quick energy. They can be naturally occurring (such as in fruits and dairy) or added to food and beverages during manufacturing or cooking.

Types of sugars:

Glucose – the primary source of energy for the body
Fructose – found naturally in fruits and honey
Lactose – found in milk and dairy products
Sucrose – table sugar, often added to recipes
High-fructose corn syrup – common in soft drinks and packaged foods

Not all sugars are harmful, but the source and amount matter greatly.

Natural vs. Added Sugars

Natural sugars are found in whole foods like fruits, vegetables, and dairy. These foods also provide fiber, vitamins, and minerals, which slow down sugar absorption and support overall health.
Added sugars are introduced during cooking or food processing. They offer no nutritional benefit beyond calories and can lead to health problems when consumed in excess.

Examples of added sugars in HoReCa recipes include:

Sweetened sauces and marinades
Desserts, pastries, and baked goods
Soft drinks and sweetened beverages
Breakfast items like pancakes, waffles, and syrups

How Do Sugars Affect Health?

High consumption of added sugars is associated with:

Weight gain and obesity
Type 2 diabetes
Tooth decay
Increased triglyceride levels
Non-alcoholic fatty liver disease
Higher risk of heart disease

These risks make it essential to monitor sugar content in all meals — especially in food service environments where customers trust the information provided.

How Much Sugar Is Safe?

The World Health Organization (WHO) recommends limiting added sugar intake to less than 10% of total daily calories — ideally under 5% for additional health benefits.

For a 2,000 kcal/day diet, that’s about 25–50 grams of added sugar per day (roughly 6–12 teaspoons).

Sugar Management in the HoReCa Industry

HoReCa professionals can make an impact by:

Reducing added sugar in recipes
Using natural sweeteners in moderation (e.g., fruit purée, stevia)
Offering unsweetened drink options
Clearly displaying sugar content on menus

Using Nutri-Scheme, you can break down the total sugars per recipe, distinguishing between natural and added sugars where applicable — giving your customers full nutritional visibility.