Let’s face it, most kids love sweet treats. Requests for sugar as a snack, after dinner, as a reward or incentive, and beyond is a regular occurrence for many parents. It can certainly be hard to resist indulging our children’s sweet tooth. But how much sugar is too much? And can we wean kids off sugar without removing the joys of sweet treats altogether? Read on to find out.
Defining ‘sugar’
Sugar as a whole may have a bad reputation, but it’s important to remember that it’s not just a staple in sweet processed treats. It’s also a naturally occurring component found in many whole foods. For example, fructose is a natural sugar found in food, and lactose is a natural sugar found in milk. Both fructose and lactose get broken down by our bodies into the usable form of glucose. And glucose has many important roles in the body – namely being the preferred source of fuel for the brain, enabling it to provide energy to cells throughout the body.
Added sugar, on the other hand, which is often included as an ingredient in processed foods to intensify flavour and increase shelf life, can really add up and lead to health issues. Added sugar can be found in juices, sodas, flavoured yogurts, cereal, granola bars, cookies, cakes, and candy, but can even be found in savoury processed foods like bread, canned soups, cured meats, and condiments.
What impact does sugar have on kids’ development?
While glucose (which we get from natural sugars and carbohydrates) is crucial for maintaining energy levels, added sugars can create health problems in excess, especially for children.
The outcomes of too much sugar
The high amount of added sugars in everyday foods—yes, even savoury ones– can lead to blood sugar spikes, when glucose builds in the bloodstream, increasing blood sugar levels. In the short term, these spikes can lead to hyperactivity, mood swings, and cravings for more sugar. In the long term, studies show these blood sugar fluctuations can increase the risk of insulin resistance, weight gain, inflammatory conditions, tooth decay, a compromised gut microbiome, prediabetes, and Type II diabetes. Research also suggests that too much sugar can have a negative impact on a child’s memory and academic performance.
How much sugar is enough?
As added sugars can quickly add up and are usually devoid of important nutrients, the recommendation for added sugar intake is as follows:
- For children aged 4 to 6: up to 19 grams of sugar (equivalent to 5 teaspoons)
- For children aged 7 to 10: up to 24 grams of sugar (equivalent to 6 teaspoons)
For context, here is the sugar content of a few different sweet treats your kids may encounter throughout the day:
- Peanut, caramel & nougat chocolate bar: 27g per 52g bar
- Toasted oat & marshmallow cereal: 10g per 28g serving
- Apple juice from concentrate: 25g per 250mL serving
- Ketchup: 4g per 15 mL serving
For children under the age of 4, it is recommended to avoid foods with added sugar (including sugar-sweetened beverages).
How can I cut down on sugar in my child’s diet?
Knowing that added sugars can have an impact on kids’ health, while also knowing that they’ll still crave the sweet stuff can feel overwhelming. But the good news is, there are lots of easy ways to reduce your child’s added sugar intake without saying goodbye to sweetness altogether!
Limit added sugars early
For some of us, eating a candy bar can be way too sweet when we’re not used to including lots of sugary foods in our diet. But, the more often we eat foods with added sugar, the more our taste buds become used to it. (This is especially true for little ones!) For this reason, we want to avoid getting them too comfortable with the super sugary stuff. The earlier you begin limiting added sugars, the earlier you can help “train” your kids’ taste buds, and in turn reduce cravings for added sugars.
Mind the labels
Even if a package of cookies or granola bars are marketed towards kids and use certain health buzzwords on their labels, they may be packed with added sugar! Always check the label to get an idea of the sugar amounts in pre-packaged goods. In Canada, food labels are not required to specify how much of the total sugars in a given product are specifically added sugars, but a scan of the ingredients can provide you a better idea. Any word ending in “ose” (like dextrose, fructose, maltose, and sucrose) is likely to be an added sugar.
Ditch the sugar-laden drinks
Whether it’s soda or juice, there can be a lot of not-so-hidden sugars lurking in every sip! Those sips certainly add up, and limiting them is a great way to reduce added sugar intake. Instead of a glass of OJ from concentrate, try opting for a delicious fruit-packed smoothie from scratch that is rich in vitamins, minerals, and fibre. (Smoothies are also a great way to add in some extra scoops of nutrients!) Get the kiddos used to drinking water when they are thirsty, especially before they drink anything else. If they will be having juice, you can always water it down to dilute it as well.
Get creative in the kitchen
Perhaps the only thing kids love more than sugar-laden sweets is experimenting (and making a mess!), so try and make some healthier sweet treats together! This nutritious and delicious Tangy Omega Yogurt Bark perfectly combines the worlds of creamy and sweet, and lets the kids have some fun with decorating!
For the warmer months, show your kids just how fun fruits can be by recreating classics like popsicles, sorbet, and creamsicles without compromising on taste! These recipes use sweeteners like maple syrup and honey in place of sugar. These alternative options are less processed than sugar, have a lower glycemic index than sugar (meaning it doesn’t spike blood sugar as aggressively as high amounts of processed sugar), and even contain nutrients like antioxidants and trace minerals.
Aiming to reduce added sugars in your kiddo’s diet may feel like a struggle, since so many products are secretly full of them. A helpful outlook is to reduce rather than eliminate, keeping the general recommendations of added sugar consumption in mind. By being more mindful about nutritional labels and the ingredients we use, and creating delicious sweet treats that focus on natural forms of sugar, we can find lots of ways to give our kids treats that will taste good and make them feel good. Now that’s something to toast a sugar-free mocktail to!
Sources:
You Know Sugar is Bad for Your Kids. Here’s What You Can Do
What to Do When Your Child Eats Too Much Sugar
Sugar: the facts
Want to know how much added sugar is in your favourite foods? Canadian companies don’t have to tell you
Sugars: Using the food labels
How much sugar should children have?
The sweet danger of sugar
How to recognize and manage a blood sugar spike
