Sugar consumption in kids: What parents need to know

It is said that sugar gives a rush to kids, making them hyperactive. The theory that sugar causes hyperactivity in kids stems from a popular diet in the 1970s created by a paediatrician named Dr Benjamin Feingold. Though this was proven false way back in 1995, there are still health concerns attached to overconsumption of sugar. 

Why over consumption of sugar is harmful 
Sugar isn’t all bad. It is a form of carbohydrate that the body converts to glucose. Moderate intake of sugar is not a problem for anyone including kids. But the problem arises when children replace healthy nutritious foods with sugary foods and drinks. 

Excess sugar intake in childhood has been associated with high BMI later in life. It raises the risk of obesity and other chronic illnesses like diabetes, heart disease, and cancer, especially as they get older. Moreover, joint pain, gout, and fatty liver disease are possible complications of excess weight. 

Research shows that eating too much sugar can lead to nutritional deficiencies too. Sugary foods displace essential food groups, like protein, fruits, vegetables, dairy, and whole grains, and deplete vitamins from the body during digestion, such as B-vitamins involved in glucose metabolism. 

Sugar also causes tooth decay. No matter how much you nag your children about brushing their teeth before going to sleep, it unlikely that they actually do it. The bacteria feed on the sugars that are still present in the mouth and cause cavities. 

How to cut down your child’s sugar consumption 
Establishing healthy eating habits early on will guide your child towards a healthier lifestyle in the future. The goal is to prevent children from consuming excess sugar, not to eliminate it altogether from their diets completely. Here is what you can do. 

• Encourage kids to have foods with natural sugars in them. Replace their sugary soft drinks with milk and their chocolates and candies with fruits that have naturally occurring sugars in them. 
• Read labels before buying any food that is marketed as healthy. You will find a lot of them have a high sugar content in them. Simple swaps like unsweetened applesauce instead of sweetened, or fruit cups with juice or water rather than those packed in syrup can help cut out excess sugar. 
• Avoid keeping a large stockpile of sugary snacks in the house. When the only alternatives available are all healthy foods, there is less to worry about. Explain to your kids that some snacks are ‘once in a while’ foods and not meant for daily consumption.