Sugar and Your Child

Children usually consume a significant amount of foods containing sugars like candies, pastries, pastas, cookies, and white breads daily. If your children regularly eat sugars, they are more prone to develop certain health issues such as obesity, tooth decay, and behavioural problems. Luckily, these complications are preventable. Some dietary habits and behavioural modifications can help avoid them.

Obesity

The rate of obesity is rising among children. Foods containing sugars are a main risk factor for early-onset childhood obesity. If a child consumes a large amount of sugars daily, a part of sugar is expended for energy while the rest deposits as fat in the body. Therefore, the child gradually becomes overweight or obese. Being overweight or obesity in children increases the risk of developing heart attacks, high blood cholesterol, hypertension, stroke, peripheral vascular disease (PVD), bronchial asthma, type 2 diabetes mellitus, arthritis, and sleep apnoea. These complications may be either immediate or long-term complications. Some psychosocial problems like stigmatisation and poor self-confidence are also associated with childhood obesity. The increased risk of cancers in the colon, oesophagus, breast, cervix, endometrium, ovary, pancreas, kidney, prostate, thyroid, and gall bladder occurs as a result of obesity in children.

Tooth decay

Tooth decay is also a rising issue among children. Long-term exposure to sugars increases the risk of developing tooth decay. Sugars in solid foods, snacks, milk, formula, and breast milk can trigger tooth decay. Sweetening a pacifier with sugar or honey and giving a bottle or breastfeeding in bed also facilitate the formation of dental caries. If sugar remains in the mouth for more than 20 minutes, the bacteriae utilise these sugars and produce acids, which gradually destroy the tooth enamel.

Behavioural problems

Sugar intake affects your child’s activity and behaviour. When a child consumes sugars, the blood-sugar level rises rapidly. This spike in sugar levels triggers the pancreas to secrete a hormone named insulin, which lowers the blood-sugar level. When the sugar level starts to fall, a hormone called adrenaline is released from the adrenal glands. This hormone usually prevents the fall of blood-sugar level. However, adrenaline can lead to hyperactivity in children. Normally, adrenaline secretion occurs at higher levels of blood sugar in children compared to adults. If the sugar level drops below normal (hypoglycaemia), the child may develop increased sweating, tremors, altered behaviour, and impairment of thinking.

How to reduce simple sugars?

Limit the intake of foods containing simple sugars. Provide meals with complex carbohydrates, lean proteins, and healthy fats. Whole grains, fruits, and vegetables are rich in complex carbohydrates. Select whole grains like brown rice, oatmeal, or whole-grain pasta or bread because their digestion is slow. Therefore, they do not lead to a rapid rise of blood sugar levels. Usually, the bacteriae in the mouth cannot use complex carbohydrate and produce acids. Lean proteins like eggs, lean chicken or beef, and low-fat dairy products help improve the muscle mass of your child, increasing the sugar utilisation for energy. They also result in early satiety and hence limit the food intake. Choose healthy fats like seeds, avocado, nuts, and canola or olive oil. In addition, fruits, vegetables, and whole grains contain dietary fibres, which slow the digestion of foods hence prevent a rapid rise in blood sugar. Avoid soda and fruit juices, which consists of a large amount of simple sugars. Promote your child to drink fresh fruit juices, water, or milk instead of them.

Teach your child to do exercises and physical activities regularly. If the parents and other family members join with them to exercise or play, they will enjoy it and tend to continue. Regular physical activities also help prevent childhood obesity and keep up a healthy blood-sugar level.




Related Links:

Obesity in Children
Obesity and Dietary Control
Tips for Diet in Obesity