What Should I Know?
Sugars are the basic building blocks of carbohydrates and can be classified as monosaccharides (e.g., glucose, fructose), disaccharides (e.g., sucrose, lactose), oligosaccharides, and polysaccharides (e.g., starch).
Whether sugars are naturally occurring (e.g., in fruit, milk, honey) or added (e.g., in desserts, sodas), the body digests them in the same way.
Excess sugar intake is linked to obesity, type 2 diabetes, high blood pressure, and tooth decay.
Sugar in fruit is accompanied by fiber, vitamins, and minerals, making it safe when consumed in moderation.
No type of sugar is “healthier” than another — the healthiest choice is to limit overall sugar intake.
The World Health Organization (WHO) recommends that free sugars provide less than 10% of daily energy intake, ideally below 5%.
Why Does It Matter?
High sugar consumption can lead to excess calorie intake and fat storage, increasing the risk of chronic health problems. Understanding how sugar works in the body helps consumers make smarter dietary choices and protect long-term health.
What Do the Rules and Science Say?
EFSA (European Food Safety Authority) advises keeping sugar intake as low as possible within a balanced diet.
WHO recommends that free sugars make up less than 10% of daily energy intake.
Scientific evidence does not support the claim that sugar causes hyperactivity in children.
The link between sugar and dental caries is well established: the more sugar consumed, the higher the risk of cavities.
How Is It Made / How Does It Work?
Table sugar (sucrose) is obtained from sugar beet or sugarcane. The plant juice is extracted, purified, and crystallized. In the body, sucrose breaks down into glucose and fructose, which provide energy.
Why Does It Taste or Feel This Way?
Sugar enhances the sweet taste of foods and also plays a role in texture, volume, and color. In baking, sugar helps with structure and caramelization, making foods appealing to both the eye and the palate.
Common Misconceptions
Many people believe “natural sugar” is healthier than “added sugar.” In reality, sugars are chemically the same. The difference lies in whether the source also provides fiber and nutrients (like fruit) or mostly empty calories (like sodas).
Some think the sugar in fruit is harmful. This is misleading — fruit provides fiber, vitamins, and minerals, which support health.
The idea that sugar causes hyperactivity in children is not supported by scientific evidence. Parental expectations often shape this perception.
Claims that sugar is addictive in humans are not proven. Sugar is enjoyable but does not cause the same physiological dependence as addictive substances.
Why Are We Sharing This?
There is a lot of misinformation about sugar. Some people cut it out unnecessarily, while others consume it in excess without realizing the risks. Our goal is to share clear, evidence-based information so that sugar can be enjoyed in moderation as part of a healthy diet.