“Sugar” - crystallized, refined sugar is no longer an ingredient that was rarely used in sweet delicacies. It is a part of our daily consumption habits. Guidelines suggests that kids can safely consume upto 25-30 g of sugar/ day, however various Research indicate that its already reached a scary number of 60-90 g/day across different geographies. This sugar intake majorly comes from sugary drinks, desserts, candies, ketch-ups, cereals, bakery and chocolates that are gobbled up by kids throughout the day.

Children today have easy access to aisles of artificially sweetened drinks and foods. Parents offer their kids canned fruit juices, sports drinks, aerated beverages and so much more. Ironically many of these foods and beverages are incorrectly labelled as “Healthy”. Many times, parents use such ‘treats’ as a reward mechanism as well. Unfortunately, these foods & beverages have dangerous amounts of sugar in them.

Here’s a graphical representation of sugar content in “off the shelf” drinks by Harvard School of Public Health

But why is this alarming? Why should parents be taking note and making some changes in their child’s eating habits? To understand that, we are going to share the effects of sugar on kids’ health.

Short Term Effects Of Sugar On Kids
The infamous “Sugar Rush” is real. Kids become hyperactive once they get the sugar rush. Their energy levels and happiness is off the charts when they consume high amounts of sugar. While this may not seem like an “issue”, the aftereffects of the sugar rush definitely are an issue.

The sugar rush is actually a spike in the glucose levels of children. Once the spike stabilizes children are extremely fatigued, irritable, withdrawn, and cannot sleep quickly. This is not a healthy state of mind or body for a child to be in.

Long Term Effects Of Sugar On Kids
The long-term effects of Sugar on kids are quite scary.

Every parent should be aware of them -

1. Obesity – weight gain leading to obesity is a major issue that crops up from regular consumption of high amounts of sugar.
2. Diabetes - kids who eat a lot of sugar are more prone to developing Type 2 diabetes in their adulthood. The insulin resistance of the body suffers a lot when it is constantly overloaded with glucose.
3. Neurological Effects - A child’s brain development is affected due to sugar consumption. Learning ability and memory become impaired in persons who have consumed higher amounts of sugar than their children.
4. Mental Health - Sugar is very addictive. It stimulates the brain too much too quickly. Children who are addicted to sugar are more likely to suffer from anxiety and depression in their grown-up life.
5. Indigestion - Overloading sugar in the formative years leads to indigestion, constipation, and other digestive system issues in later life.
6. Disturbed Sleep: Elevated blood sugar levels, interfere with their hunger /satiety levels, impacting quality and duration of sleep, making the kids extremely cranky
7. Asthma - Research has also shown that kids who eat/drink lots of sugar are more at risk of becoming asthmatic.
8. Eczema - Skin conditions like eczema are more common in kids and adults who are regularly consuming unhealthy amounts of sugar.
9. Cavities - Tooth decay, cavities, and bad gum health are very real effects of sugar consumption on kids.

"Everything In Moderation"

So what are we at Upside Health suggesting? Are we suggesting a full “off-sugar” approach? While it would be the right thing to get rid of white sugar completely, it may not be practical given the lifestyles & environments we are in. The next best alternative is to moderate the portion and be selective about the right sources of sugar.

Reduce the use of sugary treats as the main reward mechanism for kids.

Serve sugary drinks and foods in limited quantities. Explain the side effects of sugar to your kids, and make them aware of their choices.

Moderate amounts of sugar are less harmful if they are from the right sources, at the right time, and in the right quantity for your child.

Natural Sugar Alternatives

Instead of opting for refined sugar-sweetened drinks, introduce a natural alternative for your kids.

Consuming dates and fruits like strawberries are less harmful to the body and still gives the same pleasure as eating something sweet.

Food For Thought

“An ounce of practice is worth more than tons of preaching.”

- Mahatma Gandhi

Kids naturally absorb ideas, values, and behavioral patterns from their parents by simply observing them. It is therefore extremely important for you as a parent to “practice what you preach” about sugar consumption. Lead by example, rather than speech. Once you make changes in your lifestyle and reduce your sugar consumption, your child will follow automatically.