Sugar includes both naturally occurring sugars and free sugars. Naturally occurring sugars are found in fruits, vegetables, some grains, and lactose, which is found in milk and dairy products. Free sugars, on the other hand, are defined as all mono- and disaccharides added to foods and beverages by manufacturers, cooks, or consumers, and sugars that occur naturally in honey, syrups, fruit juices, and fruit juice concentrates.
How does excessive sugar intake affect your health?
In an interview with HT Lifestyle, Dr Abhishek Chopra, Consultant Neonatologist and Paediatrician, Cloud Nine Group Hospitals, Punjabi Bagh, New Delhi said, “Excessive intake of free sugars, especially in liquids, is associated with a range of health conditions, both now and later in life. High sugar intake significantly increases the risk of obesity, cardiovascular diseases and type 2 diabetes. Malabsorption of sugar from fruit juices, especially if consumed in excess, can lead to chronic diarrhoea, flatulence, bloating and growth stunting. The free sugars and acidity increase the risk of dental caries. Sugar-sweetened beverages (SSBs) and fruit juices fed to infants can replace breast milk and reduce the quality of their diet. This is because SSB intake is associated with inadequate intake of calcium, iron and Vitamin A in children.”
What are the recommendations regarding sugar intake and beverages?
Dr Abhishek Chopra said, “Existing recommendations on sugars focus on free or added sugars and not total sugars. It is free and added sugars that are linked to weight gain, obesity, dental caries and other adverse health effects. The European Commission on Nutrition recommends that free sugars intake for children and adolescents (2-18 years) should be kept to less than 5% of energy intake. Free sugars intake for infants and young children under two years of age should be even lower. The recommended sugar intake for children 2-7 years is 15-20 grams, for 7-13 years it is 22-27 grams and for 13-19 years it is 27-37 grams.”
How should I get sugar?
According to Dr Abhishek Chopra, infants, children and adolescents do not have a nutritional need for free sugars. He suggests, “Whenever possible, sugar should be consumed in natural forms such as breast milk, cow’s milk, unsweetened dairy products (e.g. natural yoghurt) and fresh fruit rather than SSBs, smoothies and sweetened dairy products. Sugar should be consumed as part of the main meal and not as a snack. Infants should not be bottle-fed sugary drinks and children should not be made to sleep with a bottle of sugary drinks or milk.”
What drinks do you recommend?
The recommended beverage for children is water. Dr Abhishek Chopra explains, “Sugar-containing beverages (SSBs and fruit juices), fruit-based smoothies and foods (sweetened milk drinks and sweetened dairy products) should be replaced with water. In the latter case, they should be replaced with unsweetened milk drinks/products and unsweetened milk products that contain lactose up to the amount naturally found in milk. Replacing sugar with non-caloric sweeteners, i.e. artificial and low-calorie sweeteners, reduces weight gain, although the long-term health effects are currently not fully understood.”
Sugar and Children Side Effects:
We all know that excessive sugar consumption can have a variety of side effects in children and toddlers that can impact their health and development. Hence, it is important to keep a watchful eye on sugar intake, especially at a young age, to promote overall health. Dr Abhishek Chopra highlighted some of the potential side effects of sugar consumption in children and toddlers:
1. Dental problems: Excessive sugar intake, especially from sugary drinks and candy, can lead to cavities and gum disease. If not properly controlled, this can cause dental problems because bacteria in the mouth feed on sugar and produce acids that erode tooth enamel.
2. Increased risk of obesity: Excessive sugar intake contributes to weight gain and obesity in children. Sugary foods and drinks are often high in calories but low in nutritional value, which can lead to excess calorie intake and energy imbalances.
3. Risk of Type 2 Diabetes: Consuming large amounts of sugar on a consistent basis increases the risk of developing type 2 diabetes, which causes insulin resistance and affects the body’s ability to regulate blood sugar levels.
4. Nutritional deficiencies: Sugary foods can replace nutrient-rich foods in a child’s diet, leading to nutritional deficiencies. When children fill up on sugary snacks and drinks, they may not get enough fruits, vegetables, whole grains and protein-rich foods they need for growth and development.
5. Behavioral problems: Some studies suggest a link between excessive sugar intake and behavioral problems in children, such as hyperactivity and attention problems, but more research is needed to fully understand this relationship.
6. Increased risk of chronic diseases: Excessive sugar intake during childhood has been linked to an increased risk of developing chronic diseases, such as heart disease and metabolic disorders, later in life.
7. Unhealthy Eating Habits: Regular consumption of sugary foods and drinks can develop bad eating habits at an early age, develop a preference for sweet foods, and lead to a lifelong lack of control over sugar intake.
Tips for managing your sugar intake:
- Replace sugary snacks with whole foods like fruits, vegetables, and whole grains.
- Choose water or milk as your main drink and avoid sugary drinks.
- Read food labels and avoid foods high in added sugars.
- As a caregiver, encourage mindful eating habits and model healthy behaviors.
By being mindful of sugar intake and promoting a balanced diet, caregivers can support the health and well-being of children and infants.
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