Nowadays, we have access to stores with 70% of the packaged food, while more than 80% of the kid’s food comes with added sugar. Rather than reading the ingredients and products mentioned in the package, we tend to believe in what ads show us. Stop believing in them, and start to think about what is actually good or bad for your child. If the foundation of children is strong then children will also become strong.
The purpose of this article is to make you understand how excess sugar intake can affect your child’s health.
Know: How much is Too Much?
Before determining whether your child is consuming too much sugar or not, first, understand what too much or excess sugar intake means. Based on the US Department of Agriculture Dietary Guidelines for Americans, the sugar in the diet of children of 2 years should only cover 10% of their daily calories. But on average, their diet consumes 17% of sugar. When it comes to their daily intake of sugar, it should be limited to 6 teaspoons or 25 grams. However, drinks should be limited to only eight ounces per week, which is almost close to too much sugar.
The reason behind limiting the sugar is, that the refined or processed ones are manufactured under several processes which is to strengthen the shelf life. But this process reduces the natural and essential elements and makes it higher in calories and unhealthy for the body. In this process, sugar gives a spike in insulin, which further converts it into fat. This sudden crash in insulin makes your child lazier, fatigued and irritated, and their craving to eat more sugar increases.
This might be shocking but fruits, vegetables, dairy products, whole grains, cereal, oats, etc., also contain sugar. But the benefit of natural sugar is that, it gives a steady energy boost to the body because our body slowly processes this sugar because of it is natural and healthy.
There are several studies and research state that, calories in sugary products are high, and this doesn’t stop hunger. For some time, your child may feel satisfied, but after a few hours, their hunger comes again. And combinedly, their calorie intake increases. In short, sugar also affects the appetite, which directly leads to overweight or obesity, and we all know how bad these are.
Food only includes one type of sugar
Let’s break down the types of sugar that major products include-
- Fructose- the sugar found in fruits
- Maltose- found in germinating grains, and also added in malted milkshakes and cadies.
- Lactose- milk sugar.
- Dextrose- this is basically a corn sugar, which is extracted synthetically from starch.
- Sucrose- these are refined sugar, extracted from sugar cane and sugar beet.
If you have ever read the ingredients mentioned in the packages, you may find fructose, sucrose, and dextrose, all of them in one product. This indicates that how that packaged product is harmful for your child as it not only contains refined sugar, but other types of sugar extracted from other items.
Impact of sugar on children health and development
Weight gain and obesity:
Sugar is high in calories and empty energy, while low in nutritional value. Due to this, children tend to eat more than their estimated daily calorie which starts to increase their weight. As these are empty energy, the body is unable to use them properly which leads to build of fat around bones and muscles. If the sugar intake is not controlled in children, it leads to being overweight, and by the time it becomes obesity.
Fatty liver:
According to the research, more than 13% of children have issues with nonalcoholic fatty liver, a condition where fat is stored in the liver. Moreover, 30% of children have nonalcoholic steatohepatitis, a type of fatty liver problem that causes inflammation in the liver and can cause liver damage.
Diabetes:
Due to hectic and busy schedules, parents do avoid the nutritional value and the amount of unhealthy food their children consume. To manage their work, they allow children to purchase food from outside. This only making their child’s body worse. As mentioned above, almost every packaged food item includes sugar in various forms. This directly increases the sugar level in children and can increase the chances of diabetes.
Note: If your family has a history of diabetes, then being a parent, you need to be more careful of what you are giving to your children in their food.
Dental cavities:
We all know how sugar can damage teeth, and when it comes to kids, their teeth and gums are way too sensitive than ours. So, think about how much sugar impact their dental health. The harmful bacteria in our mouth turn sugar into acid which causes softening of enamel. Moreover, the harmful bacteria overpower the pH level of our saliva and make it more susceptible to gum disease. Moreover, it takes time to make children habitual for brushing, that it is advised by the dentists that, stay away from your children from chocolates and candies.
Heart disease:
There are numerous studies conducted by experts that indicate that sugar increases the chances of heart disease in children through increased adiposity and dyslipidemia. Think of it like this, nowadays children are more into phones and less into physical activities. Because of this, children’s cardiovascular muscles are not as strong as supposed to be. And sugar in their food makes it worse because obesity and overweight issues are becoming common. Not today, not tomorrow, but one day they will face heart-related issues because as our body is an outcome of what a we has been eating since their childhood.
Stomach problems:
When someone consumes sugar, it starts to expand in the stomach and gut. The body of your child starts to get rid of the excess sugar, and in this transition, it causes painful bloating, gas, upset stomach, diarrhea, and intestinal distress.
Cognitive development:
A natural amount of sugar does no harm to your children, but due to excessive intake, issues like poor memory and impaired cognitive function start to appear. This happens because sugar spikes and crashes the functions of the brain which makes it harder for kids to process and retain the information.
Ways to avoid sugar in children’s diet
- Completely avoid sugary drinks: it may take time for children to make a habit of not drinking cold drinks or sodas. Slowly reduce their intake, and add more other options like milk or homemade juice (in a limited manner). Nothing is better than homemade food. Don’t restrict them to eating their favorite food, but it is always good to make them at home rather than taking your child out for lunch or dinner.
- Fruits are better than juices: Although fresh fruit juices made at home once in a while are good, but whole fruits are way better. They contain good fiber which slows the process of absorption of fructose. So, stop telling yourself that, fruit juices are healthier, while they are not as effective as fruits.
- Make a habit of reading food labels: if you are purchasing anything for your child, always read the labels and check the ingredients. It will not only help you protect your child from consuming excess sugar but also help to build a habit where everyone is considering food items before consuming.
- Can consult with pediatricians: if you are not sure about the food items and diet for your children, then pediatricians are the best hope. They can guide you about the food items which you can add to your child’s diet. It will not only help you to limit sugar in your diet, but it can also guide you about the food that can fulfill their nutritional value.
- Talk to your child: talking to your child about health, food, and how things matter when it comes to living a long and healthy life has a positive impact. Even your child started to know the importance of eating healthy. Because, children tend to copy their parents, and the type of example you will set, they will follow that.
Conclusion
Reducing sugary and fatty food items should be the first step for parents, as we all know how issues of overweight and obesity are continuously increasing. It not only impacts body but also the mind, because it reflects how someone is treating their body and mind. There is no need to put pressure on children, but being a parent, it should be your responsibility to start healthy habits for your child. The steps mentioned in the article might seem small, but these simple steps put a lot of changes in the lifestyle. Other than that, if you have any issues or queries related to the diet and nutritional value of children, it is always best to consult with specialists. The Cradle Hospital is one of the best hospitals for children, so book your appointment today and take the first steps towards a healthy lifestyle for your child.
