Why should I cut sugar from or reduce it in my child’s diet?

Sugar gets a bad rap and with good reason, but it’s still important to distinguish between refined sugar, which causes the most harm, and natural sugar, which is often ok as part of a balanced diet and best consumed in an unprocessed way if possible. Natural sugar still requires moderation, where processing removes fibre and other nutrients. For example, the sugar content of orange juice is much higher than that of the whole fruit. You don’t need to worry about the natural sugars in the whole fruit, vegetables, or plain yoghurt you feed your children. Pure fruit juice, honey, and dried fruits can be very high in sugar and should be fed to children in moderation. It’s also important to keep an eye on ingredient lists, as pre-packaged healthy snacks for children can be laden with sugar. Try to make snacks from scratch if you can.

How much sugar is it safe for my child to eat in a day?

According to the American Academy of Pediatrics, a child under two years of age should not be given any sugar at all. Older children should consume no more than 25 g of added sugar (or six teaspoons) each day. This doesn’t include naturally occurring sugars like those found in whole fruits and plain dairy products mentioned above.

What is sugar’s impact on a child’s physical development?

Excess fat stores, heart disease, type 2 diabetes, and some cancers have all been linked to sugar in the diet. There is also the issue of calorie displacement, i.e., if a child is filling up on sugary foods and drinks, they will lose their appetite for more nutrient-rich options. Tooth decay is a leading cause of child hospital admissions in the UK despite being completely preventable through balanced food choices and a proper oral hygiene routine.

What is sugar’s impact on a child’s mental development?

Sugary foods release dopamine in the brain, creating a burst of energy followed by a sugar crash. In the short term, this makes it hard for a child to regulate their mood and can cause irritability, drowsiness, and cravings when the crash hits. Over time, a diet high in sugars can contribute to the development of mood disorders, including anxiety and depression. There is also evidence that overconsumption of sugar creates a dependency in the brain similar to that experienced by drug addicts. It is extremely unhelpful to children, whose brains and palates are still developing.

What is sugar’s impact on a child’s academic performance?

Research shows that a diet high in refined sugar impairs brain function, which can interfere with your child’s memory, concentration, and learning. Consuming high-sugar foods and sugary beverages can impact cognitive function and cause brain fog, which is also linked to poor academic performance.

Does sugar contribute to ADHD?

A balanced diet is very important for a child’s healthy development, and many parents attribute hyperactive behaviour in their little ones to their sugar consumption. While the evidence that sugar causes ADHD is inconsistent, we do know that it can make symptoms worse, reducing a child’s ability to sit still, pay attention, and regulate themselves.

How can I get my children to go sugar-free at home?

Make healthy swaps.

The easiest way to do this is to make swaps that are attractive to children. This may take some experimentation. Here are some examples:

Swap sugary breakfast cereals for porridge and berries or a whole grain cereal with no added sugar.
Low-sugar granola and fresh fruit should be your go-to snack foods.
Sugary desserts can be swapped for plain yoghurt with fruit and sugar-free jelly. Chocolate lovers may be weaned off it with cacao-avocado pudding.
If you find it more cost-effective to buy canned fruit than fresh, remember that fruit canned in juice is less sugary than the kind preserved in syrup.
Plain salted popcorn is not a health food per se, but it is high in fibre and less sugar than potato crisps (which don’t taste sugary but are high-carb) and sugar-treated popcorn.
Most supermarket breads are very high in sugar. Ezekiel bread is a popular low-carb alternative if you can get your children to develop a taste for it.

Plan for success.

Planning is essential to any dietary changes, at least in the beginning. The most obvious change you can make is to erase sugary foods and drinks from your shopping list. If they aren’t in the house, your family is less likely to consume them.

Try to keep bowls of fruit and chopped vegetables around the kitchen and dining room. If they’re easy to grab, you and your family will be more likely to snack on them.
If you have the time to make a trail mix at home, remember that baked fruits are lower in sugar than dried fruits, and raw nuts are better than any that have been processed.
If your children are still very young, making food fun for them can be very engaging. Letting them help you to prepare simple salads, chop vegetables with cookie cutters, or shape whole wheat pancakes like Mickey Mouse are some of the things you can try.

Don’t make food a reward.

You should always avoid rewarding children with food-based treats, as this creates an unhealthy association between low-sugar options and failure or lack of achievement and can even promote eating disorders later in life.

How can I cope with my child being given sugar by relatives or at birthday parties?

There is little more frustrating than having your child engage with healthier eating habits only to have their week or weekend routine disrupted by junk food from an older relative or invitations to treat-rich birthday parties. It’s important to allow your child to socialise with their peers and encourage them to engage with what their host provides to some extent, as this is good manners. On the family front, there should be diplomatic ways of addressing your healthier choices for your child with people close to you without causing offence. You may even inspire them to join you in your quest for a lower-sugar lifestyle.

For more information on developing good eating habits in your children, check out Unii’s Toddler Nutrition Journey with Misbah Primett.

How can I get my children to go sugar-free?

Unii looks at how sugar is affecting your child and what to do about it.