Managing children’s sugar intake: Tips for parents and carers to promote a balanced diet

Sugar refers to natural sugars and free sugars where natural sugars are found in fruits, vegetables, other grains as well as lactose in milk and milk products while free sugars are defined as all monosaccharides and disaccharides added to food and beverages. by the manufacturer, cook or consumer as well as naturally occurring sugars in honey, syrups, fruit juices and fruit juices.

What is the effect of consuming too much sugar on health?

In an interview with HT Lifestyle, Dr. Abhishek Chopra, Neonatologist and Pediatrician at Cloudnine Group of Hospitals in New Delhi’s Punjabi Bagh, replied, “Excessive consumption of free sugar, especially in liquid form, is associated with and health conditions, both immediate and later. High sugar consumption is associated with a greater risk of obesity, heart disease and type 2 diabetes if consumed in excess can cause chronic diarrhea, sweating, and growth retardation. There is an increased risk of tooth decay due to free sugar and acidity Sugar-sweetened beverages (SSB) and fruit juices given to infants can displace human milk and reduce nutritional value as SSB intake is associated with insufficient calcium, iron and Vitamin A in children.”

What are the recommendations for drinking sugary drinks?

Dr. Abhishek Chopra shared, “Current recommendations for sugar focus on free or added sugars rather than total sugars as it is free and added sugars that are linked to weight gain, obesity, dental caries and other negative health effects. The European Nutrition Committee recommends that the intake of free sugars should be less than 5% of the energy of children and adolescents (2 years old -18).Free sugar intake should be low even for infants and children under 2 years of age. Children aged 2 to 7 years are recommended to consume 15 to 20 grams of sugar. , 7 to 13 year olds are 22 to 27 grams, and 13 to 19 year olds are 27 to 37 grams.

How can sugar be eaten?

According to Dr Abhishek Chopra, there is no nutritional need for free sugars in babies, children and teenagers. He suggested that, “Where possible, sugar should be consumed naturally through human milk, milk, unsweetened dairy products (eg. natural yogurt) and fresh unprocessed fruit, instead of SSB, smoothies or sugary dairy products. Sugar should be eaten as part of a main meal and not as a snack. Babies should not be given sugary drinks in bottles and children should not be discouraged from going to bed with a bottle of soft drinks or milk.”

What are the recommended drinks?

The recommended drink for children is water. Dr. Abhishek Chopra explained, “Sugar containing drinks (SSB and fruit juices), fruit-based smoothies and foods (sweetened milk drinks, sweetened dairy products) should be replaced with water or, finally, with lactose-free beverages, naturally occurring in milk and sugar-free dairy products -low-calorie sweeteners are associated with weight loss but the long-term health effects are not well understood at this time.

Side Effects of Sugar and Children:

It’s no secret that eating too much sugar can have various side effects on children and babies, affecting their health and development, so it’s important to pay attention to sugar intake, especially when you are young, to promote good health in general. Dr. Abhishek Chopra highlighted the possible side effects of sugar consumption in children and babies –

1. Dental Problems: Excessive consumption of sugar, especially in the form of sugary drinks and sweets, can cause tooth decay and cavities. Bacteria in the mouth feed on sugar, producing acids that damage tooth enamel, leading to dental problems if not properly managed.

2. Increased Risk of Obesity: High sugar intake is linked to overweight and obesity in children. Sugary foods and drinks are often high in calories but low in nutritional value, leading to overconsumption of calories and imbalanced energy expenditure.

3. Risk of type 2 diabetes: Eating too much sugar regularly can contribute to insulin resistance and increase the risk of developing type 2 diabetes, a condition that affects the body’s ability to control blood sugar levels.

4. Malnutrition: Foods high in sugar can remove nutrient-dense foods from a child’s diet, leading to malnutrition. If children gorge themselves on sugary snacks and drinks, they may not be eating enough fruits, vegetables, whole grains and protein-rich foods needed for growth and development.

5. Behavioral Problems: Some studies suggest a link between high sugar intake and behavioral issues in children, such as hyperactivity and attention problems. However, more research is needed to fully understand this relationship.

6. Increased Risk of Chronic Diseases: Excessive sugar consumption during childhood has been linked to an increased risk of chronic diseases later in life, such as heart disease and metabolic disorders.

7. Bad Diet: Frequent consumption of sugary foods and beverages can create unhealthy eating habits early in life, leading to cravings and potential lifelong problems with controlling sugar intake.

Tips for Controlling Sugar Consumption:

• Offer whole foods such as fruits, vegetables and whole grains instead of sugary snacks.
• Choose water or milk as your main drink and limit sugary drinks.
• Read food labels and avoid foods high in sugar.
• Encourage good eating habits and model good behavior as caregivers.

By being mindful of sugar intake and promoting a balanced diet, caregivers can help support the health and well-being of children and babies.