No Added Sugar for Kids

Avoiding Added Sugar

Added sugar is sugars and syrups added to foods and beverages at any point during the preparation or processing to enhance flavour and texture or prolong shelf life. It is a major issue of the day due to its increased association with various health issues. Many processed and packaged foods contain hidden sugars under different names, such as high-fructose corn syrup, maltose, and dextrose. This is not easy to trace how much sugar is consumed in actual terms. Some are more susceptible to the detrimental effects of added sugar as a result of their eating habits, lifestyle, or biological conditions. 

The most susceptible people are children and teenagers who are the major buyers and consumers of sugary foods like soft drinks, sugary baked goods and prepared commodities. Added sugar consumption at a tender age also leads to obesity, early onset of type 2 diabetes, dental issues such as cavities, and possible effects on attention, behaviour, and mood. Parents and elders must, therefore, monitor their children's added sugar intake.

The sugars found In whole foods including fruits, vegetables, and dairy, are not considered added sugars. They are healthy and young kids should be encouraged to consume them.

Food Items having Added Sugars

Many of the foods made for children have added sugars. They are seemingly healthy options, but they usually contain massive amounts of sugars inside the healthy-sounding cereal. 

Here are a few common examples:
1. Cereals:

 Most commercially sold cereals marketed for children, even those called "whole grain" products, have massive amounts of added sugar.

2. Yogurts:

 Yoghurts that are usually flavoured with fruit or desserts contain added sugars, regardless of how they are labelled healthy.

3. Fruit Juices and Drinks: 

Fruit-flavoured juices, also packaged as "100%  juice," can have added sugars. Drinks such as fruit punches and flavoured waters have sugar.

4. Granola and Energy Bars: 

Granola and cereal bars contain Added sugars which appear in syrups, chocolate chips, or coating.

5. Packaged Snacks: 

Cookies, pastries and crackers that are packaged to be marketed as kid-friendly may contain sugars that conceal the added ingredients.

6. Condiments: 

Ketchup, barbecue sauce, and some salad dressings contribute added sugars.

7. Flavored Milk: 

Chocolate, strawberry, and vanilla milk and many more such types of flavoured milk frequently contain extremely high added sugars

8. Fruit Snacks - Processed Fruits: 

Fruit gummies, fruit roll-ups and other sweetened fruit-flavoured snacks may contain sugar even if they contain "real fruit."

9. Ice Cream and Desserts: 

Ice cream, popsicles, and Ice pops typically contain added sugars.

10. Prepared Bread and Desserts: 

Some of the bread, muffins, and other baked goods sold as kids' products have sugar.

11. Added Sugars in Beverages: 

Soda, flavoured sweet teas, and energy drinks have high levels of sugar, and they are often targeted at kids with bright colours.

How to Identify Added Sugars on Labels

Added sugars include ingredients like table sugar (sucrose), high-fructose corn syrup (HFCS), honey, maple syrup, agave nectar, molasses, brown sugar, coconut sugar, raw sugar and cane sugar juice. According to the ingredients list, the food items with added sugar contain terms such as corn syrup, glucose, fructose, maltose, dextrose, cane sugar, evaporated cane juice, and fruit juice concentrates.

 In nutrition labels, "Added Sugars" are now separated under "Total Sugars" in many countries,  helping consumers make better choices. Limiting added sugars while focusing on whole, unprocessed foods supports health and well-being.

Why Added Sugar is Unhealthy?

Avoiding added sugar in children's diets is important for their general health and well-being. Here are several reasons:

1. Risk of Obesity

Added sugars are usually added to foods that are high in calories but low in nutrients. Added sugars, especially in sugary beverages, desserts, and snacks, provide "empty calories" that contribute little to satiety, making it easier to overconsume calories. Added sugars, particularly in sugary beverages, contribute to high-calorie intake without providing essential nutrients. Children consuming such foods may exceed their daily caloric needs, leading to weight gain.

2. Oral Hygiene

Sugar feeds the bacteria in the mouth creating cavities and also tooth decay, particularly in little children. Each time a child eats sweets or liquids, it triggers an acid attack on the teeth and lasts for around 20–30 minutes. Each time a child grazes frequently or drinks on sweets this cycle is prolonged, exposing the teeth to more possible decay. Bacteria feeding on sugars from foodstuffs and drinks exist within the mouth. These bacteria produce acid as a byproduct, which erodes tooth enamel and creates cavities. Once enamel is damaged, it cannot regenerate, leading to long-term dental issues.

3. Poor Nutritional Intake

High-sugar foods are often calorie-dense but low in essential nutrients like vitamins, minerals, and fibre. Sugary snack and beverage consumption among children leads to fullness, leading to nutritious foods such as fruits, vegetables, whole grains, and lean proteins left behind. Diets with added sugars can compromise the balance of macronutrients. It generally reduces the amount of protein and healthy-sounding fats and others consumed, which are crucial for muscle growth and brain development. 

The substitution of milk for sugary drinks reduces the amount of calcium and vitamin D consumed D,  thereby weakening bones and teeth. Sugary foods are mostly low in fibre, which often leads to digestive problems such as constipation and poor gut health. Early exposure to sugary foods can develop a lifelong healthy eating habit. Poor nutrition due to too much consumption of sugar may be associated with an increased likelihood of obesity, type 2 diabetes, and metabolic syndrome.

4. Risk of Chronic Diseases

It leads to chronic conditions later in life. High sugar consumption in childhood is associated with an increased risk of developing Type 2 diabetes, heart disease, and fatty liver disease later in life. Added sugars, especially in sugary beverages, contribute to excess calorie intake, leading to weight gain and childhood obesity.

Childhood obesity tends to persist into adulthood and contributes to an increased risk of chronic diseases associated with obesity. Sugars, especially fructose, are metabolized in the liver, where they can be converted to fat.
Over time, this leads to the accumulation of fats in the liver, a cause of NAFLD that is becoming increasingly common among children. A cluster of conditions, referred to as metabolic syndrome encompasses such diseases as hypertension, hyperglycemia, excessive abdominal fat and altered cholesterol levels conditions which are highly correlated with the consumption of added sugars and dramatically raise the risk for chronic diseases.

5. Effects on Energy

Added sugars make blood sugar shoot up and then crash down, leading to mood swings, hyperactivity, and fatigue. Added sugar can have a rather significant impact on the energies of children, causing those short-term bursts of energy followed by crashes, and long-term impacts on their overall well-being. The body senses the rapid spike in sugar and goes ahead to secrete the insulin, which causes blood sugar to drop rapidly, leading to a sugar crash. This will lead to tiredness, irritability, and loss of concentration. Mix sugars with proteins or healthy fats, which would slow the digestion of sugar and avoid those energy crashes.

6. Development of Poor Eating Habits

Early exposure to sugary foods makes a child develop a taste for sweet food. Hence they tend to reject healthy food like vegetables when introduced to them later. Increasing sugary food intake in children tends to create unhealthy eating habits that might harm their health in the long run. A child's hunger for nutritious foods such as fruits, vegetables, whole grains, and proteins may decrease if there is a high sugar intake. Children will become accustomed to refusing to eat balanced meals and settle for sugary snacks or sweets. Many foods cause a fast rise and then fall in blood sugar levels, and the child feels hungry again soon, usually craving unhealthy snacks.

When to Introduce Sugar

The World Health Organization (WHO)  suggests that children 

under 1 year old should not have any food or beverages with added sugars. Natural Sugars in this case should be provided through breast milk, formula, and pureed fruits, such as apples or bananas for infants.

For 1–2 Years old children added sugars should still be at minimal levels and focus on nutrient-dense foods like whole fruits for sweetness. Occasional exposure to small amounts of sugar like a taste of birthday cake on a special occasion can be introduced but not become a regular diet habit.
Added sugars should not make up more than 10 % of daily calorie intake. That is according to dietary guidelines, which also say added sugars can be introduced at any age 2 and older. Start with naturally sweet foods like bananas and apples. Opt for whole, unprocessed foods: fruits, vegetables, whole grains, and plain dairy products.

For Older kids, it is important to read labels for hidden sugars in processed foods like cereals, yoghurts, and snacks. Use natural sweeteners like fruit purees if sweetness is needed. Creating healthy eating habits early on helps set the foundation for a lifetime of good health. Prepare snacks and meals at home to control ingredients. Offer naturally sweet options like fresh fruits, unsweetened applesauce, or yoghurt with fruit rather than sugary snacks or desserts.

Avoid sodas, sweetened juices, and flavoured milk. Water and milk are the best beverage choices for kids. Introduce sugary foods only on special occasions, ensuring they are perceived as treats, not part of dairy meals. Introduce sugar with nutritious items,  such as a drizzle of honey on oatmeal or yoghurt. Avoid using sugary foods as rewards because this could create an unhealthy emotional attachment to sweets.

Encouraging kids to enjoy naturally sweet foods like fresh fruit can help reduce their reliance on sugary products. Use the introduction of sugar as an opportunity to talk about healthy eating habits and the importance of balance.

 

– Monica Saxena
Certified in Holistic Health and Nutrition | Fully Accredited Professional Nutritionist | Wellness Blogger |