Reduce Sugar in Your Child’s Diet - Why and How - for Heart's Sake

The word sugar written in a pile of sugar

As parents we all want the best for our children. One of the most powerful things you can do is reduce sugar in your child's diet to protect their heart and overall health. Sugar is a pervasive ingredient in any food that contains carbohydrates.

Some sugars occur naturally in food, such as in fruit, grains, and dairy.

Some carbohydrates convert to sugar - pasta, bread, and rice.

Some foods contain added sugars - processed foods - cereals, snack foods, flavored yogurts, soft drinks, etc. ---these are the ones to decrease in your child’s diet, for health’s sake.

Whole foods with natural sugars - fruit, whole grains, dairy, and vegetables - are healthy to consume since these foods offer additional nutrients such as fiber, antioxidants, vitamins, and minerals. These foods are nutrient-dense. They are also anti-inflammatory for the body and serve as energy sources. Whole foods are digested more slowly, which helps to avoid sugar spikes and drops in the bloodstream.

Whole foods like fruit, grains, and vegetables, pictured here, contain natural sugars and are nutrient-dense.

The problem is food that contains added sugar, which has been added to increase the flavor or shelf-life of manufactured foods. The amount of added sugar is listed on the food label with total sugars. Added sugars are the ones to pay attention to.

When checking labels, be sure to check the number of servings per container since added sugars are listed per serving.

The American Academy of Pediatrics and the American Heart Association have recommended that children and women not consume more than 6 teaspoons, or 25 grams, of added sugar daily. This equals about 100 calories. This amount is easily reached or exceeded in a single 12-ounce can of regular soda, a bottled sweetened tea, or a caramelized Frappuccino.

----Sugar-sweetened beverages are the most substantial source of added sugar intake in the American diet. ----

If you only do one thing for your child, eliminate or significantly reduce all sugar-sweetened beverages.

These include:

• soda

• fruit juices

• sports drinks

• energy drinks

• dessert coffees

• sweetened teas

• flavored waters with sugar
  

Sugary drinks comprise almost half (46%) of added sugar consumption!

Sugar-sweetened beverages are loaded with added sugar (depicted here as a cup of sugar cubes) and account for almost half of the sugar consumed in this country.

Beverage companies spend hundreds of millions of dollars marketing sugary drinks to youth, yet incur no accountability for the health risks they create. These added sugars have significantly contributed to the obesity and type 2 diabetes epidemics. Excess sugar is literally killing our kids, making them more vulnerable to a host of future diseases.

Why is this important, and why does sugar matter so much?

I will outline numerous reasons why excess sugar consumption is a dangerous health risk.

1. Heart disease - the higher the intake of sugar, the greater the risk for heart disease. Excess sugar is converted in the liver to fat, primarily triglycerides, which leads to cardiovascular disease.

   
   

2. Fatty liver disease - the liver metabolizes excess sugar (primarily fructose and high-fructose corn syrup) similarly to alcohol, converting it to fat. This can lead to fatty liver disease, eventually affecting the liver’s function. This has been termed nonalcoholic liver disease to distinguish it from alcoholic liver disease. Alarmingly, this is being seen in children.

   
   

3. Weight gain - too much sugar can lead to weight gain, insulin resistance, and ultimately type 2 diabetes. Too much sugar leads to an increase in appetite and can be addictive.

   
   

4. Dental health - too much sugar leads to cavities and tooth decay.

   
   

5. Mental health - excess sugar consumption can affect mental health and has been linked to an increased risk for anxiety and depression.

   
   

6. Inflammation - high sugar intake is known to create inflammation in the body which can affect the brain (contributing to cognitive impairment, mood disorders, and dementia), heart (contributing to heart disease), autoimmune disorders, and some cancers.

   
   

7. Energy - while sugar intake may give you an energy burst due to a spike in blood sugar, this is followed by a quick drop or crash in blood sugar, leading to fluctuating energy levels. Such blood sugar fluctuations can lead to overall fatigue and moodiness.

   
   

8. Acne - frequently eating foods with a high sugar content can lead to higher androgen (male hormone) levels and oil production, increasing the risk of acne. Excess sugar may also make your skin age faster.

   
   

9. Joints - excess sugar leads to inflammation which can lead to joint pain and increased risk of arthritis.

   
   

10. Cancer - obesity increases the risk for multiple cancers, 13 different types. The inflammation created by excess sugar intake creates an environment conducive to cancer cell growth. Obesity, insulin resistance, and inflammation can all increase cancer risk.

    
    

Skull and crossbones made out of sugar cubes depicting the toxicity of too much sugar.

What to do?

Make simple swaps when shopping to swap simple carbs for complex carbs:

1. Swap white bread for whole wheat or whole grain.

2. Swap white rice for brown.

3. Swap regular pasta for whole wheat pasta or pasta made from vegetables.

4. Look for cereals with the fewest grams of added sugars (5 grams or fewer), or better yet, choose old-fashioned oatmeal or eggs to start the day

5. Try a variety of grains such as oats, quinoa, farro, buckwheat, and more.

6. When baking, choose flour made from whole wheat or whole grains such as almond or oat flour.

Change your choices:

• Choose to eat whole fruit for snacks and treats.

• Find recipes that use vegetables to make desserts, such as avocados, sweet potatoes, and black beans. See post entitled "Sweet Tooth," https://www.feedfuturehealth.com/post/sweet-tooth

• Make your salad dressings with oil and vinegar, using citrus, mustard, and herbs to vary the taste. Many commercial ones have added sugar.

• Instead of granola bars or candy, make your own trail mix or granola.

• Choose plain yogurt and sweeten it yourself with berries.

• Make your own smoothies at home with milk, yogurt, and fresh or frozen fruit.

• Choose sliced fruit on sandwiches rather than jelly or jam.

• Look for "zero-added-sugar" items for nut butter, marinades, ketchup, and pasta sauces.

• Choose fresh or frozen items rather than canned items.

• Choose water or fruit-flavored water over sugar-sweetened beverages.

These choices decrease calories and increase nutrient density by increasing vitamins, minerals, fiber, and antioxidants.

Read labels:

• Choose items that do not list sugars in the first 5 ingredients.

• Look for those that have no or minimal added sugar

To summarize - there are NO health benefits from added sugar. The easiest way to reduce sugar consumption is:

first evaluate what you and your child drink.

This simple measure can go a long way in reducing your child’s future health risks. Next, make better choices by reading labels and choosing fresh produce and whole grains, minimizing ultra-processed foods and those with added sugar.