Parents want the best for their children, especially in terms of health. While sugary foods may be a harmless indulgence for children, studies reveal that hidden sugar in their diet may cause long-term effects on their health. With many children being overweight or obese, excess sugar contributes significantly to it. So reducing it is a good solution to minimise possible future health complications. Continue reading to know how hidden sugars lead to early-onset obesity in children and how to tackle it.
The fact is that kids like sugar because they have a sweet tooth. That is why toddlers like fruits better than vegetables. However, sugar is present in more foods than you know. Often, parents don’t know the quantity of sugar in their children’s diets. Could this be the reason for childhood obesity? A child is considered obese if BMI (body mass index) is more than the 95th percentile. BMI is calculated by a paediatrician using the child’s height, weight and age.
Childhood obesity causes can be many; however, sugar is a major contributor. To overcome this, the WHO (World Health Organisation) recommends that people of all ages consume fewer than 10% of their calories from sugar. This means kids should consume less than 45 g of sugar per day. Parental control becomes critical here, as if left to themselves, they would have sugary foods at every meal.
Excessive sugar consumption may result in children gaining more weight than they should. Sugary drinks and foods are not filling but calorie-rich, causing kids to consume excess calories. Over time, this leads to obesity in kids, which puts them at risk of chronic diseases like heart disease and diabetes as they grow older.
Eating foods with hidden sugars may cause insulin resistance, which leads to type 2 diabetes. What was once a rare chronic disease in children has become common due to poor food habits and childhood obesity.
A diet rich in sugar may lead to increased inflammation, high blood pressure and unhealthy fats. All these are the major risk factors for heart ailments. So, creating healthy eating habits protects heart health as children develop into adults.
Hidden excessive sugar is one of the main causes of dental decay in kids. Sugary drinks and snacks feed the harmful mouth bacteria, which produce acid that damages tooth enamel. This results in dental problems like cavities, etc, which need a doctor's intervention.
Sugar by itself does not lead to hyperactivity, but spikes in blood sugar levels followed by a crash may impact the child’s energy, mood and focus. Over time, a diet rich in sugar is associated with attention and learning difficulties and poor academic performance.
Asthma is common in overweight children, and that is likely to lead to sleep apnea. Obstructive sleep apnea is a serious condition where breathing is irregular (stop-start) during sleep.
Obesity can lead to nonalcoholic fatty liver disease, which is a condition where the liver has fat deposits. Typically, this disease has no symptoms, but it can lead to liver damage or scarring.
Children who have a lot of sugary drinks and foods may not eat enough fruits, whole grains, vegetables and other nutrient-rich foods. This may cause nutritional deficiencies as essential nutrients for development and growth are not provided to the body.
Many foods marketed as healthy contain hidden sugars and are not good for maintaining an optimal weight or overall health. These include:
● Energy drinks
● Sports drinks
● Cereals
● Bread
● Flavoured milks
● Yogurts
● Breakfast foods like croissants, pancakes and waffles.
Sugar and childhood obesity are linked together. To overcome this, make regular exercise and healthy eating a family thing. By doing this, everyone in your family benefits without feeling singled out. It is recommended that your kid get at least one hour of outdoor activity every day for a minimum of five days a week.
A balanced meal is one where fruits and veggies occupy half of your plate. Grains like brown rice and whole-wheat pasta should be a quarter of your plate. Proteins like lentils, poultry, lean meat or seafood should make up the rest of your plate. Offer snacks that are rich in nutrients and contain low sodium, fat and sugar. Snacks like nut butter with apple, berries with yoghurt and avocado and turkey are examples of balanced snacks.
Foods like chips, ice cream, cookies and fast food are tasty but not nutritious. Additionally, they are high in added sugar, sodium and saturated fat. Even fruit juices tend to have little nutrition and more sugar. Explain to children that tasty junk food can be enjoyed on certain occasions, but help them learn that junk foods don’t give the energy that healthy food provides. Also, ensure that you do not add these foods to the grocery list. By doing that, the family can have nutritious food for snacks and meals.
Do not allow your family to watch the screen during meals. Ask everyone to put away their phones and laptops during dinner. If your child is using screens, set a time limit and ensure it is followed. Encourage your child to do fun things that do not need a screen.
Sugar intake in children should be occasional, reserved for family outings or celebrations, instead of making it a daily habit.
Do not promise sugary foods as a reward for good behaviour. Instead, look for a fun activity as a reward. Examples of rewards are going on a trip to a park or playing a board game together.
Lack of sleep increases the risk of excessive weight gain. The amount of sleep your child needs depends on age. A teenager up to 18 needs 8 to 10 hours, and a child 6 to 12 years old needs 9 to 12 hours of sleep. Ensure children follow a regular sleep schedule by sleeping and waking up at the same time every day.
Check the labels on all packaged foods to determine their nutrition and to identify hidden sugars. Check for cane sugar, sucrose and corn syrups in food labels as they have high sugar content.
The choices you make shape your child’s health for many years to come. Encourage your children to have a nutritious, balanced diet with no hidden sugars to lay the foundation for a happy and healthy future. Your efforts to reduce sugar consumption will have a positive effect on your child’s mind and body in many ways. If you have concerns or need guidance on children's nutrition, consult a nutritionist for help.
Hidden sugars are sugars present in packaged foods and marketed as healthy. Breakfast cereals, flavoured milks and yoghurt are some examples.
Hidden sugars are calorie-rich, don’t contain nutrients and are not filling. This leads to excess food consumption and, over time, leads to early-onset obesity.
Type 2 diabetes, heart diseases, liver diseases and behavioural and cognitive issues are some health risks of childhood obesity.
Look for cane sugar, sucrose and corn syrups in food labels as they have high sugar content.
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