Being truly sugar smart

Understanding the real effects of sugar in your meals

There are many initiatives, schemes and news stories currently that deal with the topic of sugar in our diets. In this post, we want to get behind the headlines and inform you about sugar, what actions Fresha is taking and also provide you with some tips for managing your sugar intake.

Types of sugar

Put simply, there are three types of sugar you need to be aware of:

  • Naturally occurring sugar: e.g. the sugar you consume when eating fruit. No processing involved as the sugar is consumed as it has naturally occurred in the fruit or vegetable.
  • Processed sugar: naturally occurring sugar, which has been through a manufacturing type process, which results in the sugar having a different impact when consumed – for example the sugar in fruit juices and smoothies.
  • Added sugar: sugar as an ingredient, which is added to a food, such as to yoghurts and cakes.

In sugar campaigns, you may hear of processed sugars and added sugars being referred to as “free sugars”. If you are measuring your level of sugar intake, you need to consider all three types of sugar, along with your age, gender and levels of activity.

The main effects sugar has on your body

  • Sugar provides energy for the body and also fuels the brain. When sugar is consumed in appropriate quantities in relation to activities being undertaken, it can fuel energy levels – for example for sports and physical pursuits and activities.
  • Sugar can help to support muscle recovery. Accordingly a piece of fruit after a sports match or game will not only replenish some energy, but also assist with muscle recovery.
  • Studies have found that foods created with sugar and white flour ingredients contribute to tooth decay. Naturally occurring whole foods and natural foods by comparison have minimal impact.
  • Consuming high amounts of sugary food results in high blood sugar levels, which deliver peaks in energy, quickly followed by energy slumps or crashes - which will also affect mood. 

How Fresha ensures the right balance of sugar in our meals

As a responsible catering company:

  • The team at Fresha do not pay lip service to the topic of sugar consumption. We take it seriously, our certified nutritionist researches it in depth and together with our chefs we have modified our approach and menus to ensure we serve the right balance and choices to all of our customers.
  • We reduce the added and processed sugar across our meals and menus by lowering quantities of sugars used and seeking alternative ingredients, which contain naturally occurring sugars. Our foods remain delicious, but better for you.
  • We recognise that certain foods are turned into sugars within the body, after being eaten. These include highly processed carbohydrates like white flour in baked goods, white rice and white pasta for example. Fresha is serving high quality carbohydrates, which are higher in fibre, lower in sugar and maintain balanced energy levels.
  • Fresha has reviewed all of our menus and have introduced healthier options, whilst still using fresh, locally sourced, tasty ingredients.
  • Fresha does not use artificial sweeteners or preservatives in any of our meals.

Hints and tips to manage your sugar levels

  • Keep sugar intake proportionate to the activities that you are undertaking
  • Select foods which contain naturally occurring sugars, such as fresh fruit and vegetables
  • If using “sweet treats” as a reward, use them to reward physical activities and sports
  • Drink water, rather than sugary juices and squashes
  • Be truly sugar smart - set yourself targets to reduce your sugar intake