Sugar, Diet, and Breastfeeding: What to Know

Breastfeeding is a wonderful way to nourish your baby, providing essential nutrients and immune protection tailored specifically for them. As a breastfeeding mother, you may find yourself wondering how your diet impacts your milk supply as well as both you and your baby’s health especially when it comes to foods like sugar. In this article, we will explore the relationship between sugar, diet, and breastfeeding to help you make informed decisions when breastfeeding.

What’s in breast milk 

Breast milk changes constantly to meet the baby’s needs and it is responsive to changes in the mother’s diet, meaning it will always provide the baby with the nutrients and immune factors required for optimal growth. Some of the major components include:  

• Sugars: Human milk is naturally rich in nutrients and it contains approximately 7% carbohydrates, primarily in the form of lactose, a milk sugar. Lactose in breast milk is important as it provides energy for the baby and supports brain development. Beyond lactose, breast milk also contains other carbohydrates such as human milk oligosaccharides which are made up of simple sugars linked together, these feed beneficial gut bacteria in infants and support immunity. Evidence also shows that other sugars such as fructose are also present at low levels. 

• Protein: Breastmilk also contains proteins such as casein and whey which are easy to digest by babies and are crucial for growth. 

• Fat: These make up about 3-5% of breast milk and are vital for energy and brain development. The type of fat in breast milk is influenced by your diet, including omega-3 fatty acids such as docosahexaenoic acid which supports vision and cognitive function.

• Nutrients: Breast milk provides essential vitamins, including A, D, E, and K, though levels of vitamin D depend on your diet or supplementation. Minerals such as calcium, iron, zinc, and magnesium are provided in breast milk and support bone growth, immunity, and overall development.

Can too much sugar affect breastfeeding?

The modern food environment is saturated with added sugars and there has been renewed interest in how maternal diets influence breast milk composition. Studies have shown us that added sugars in a mother’s diet can impact breast milk and breastfeeding mothers in several ways. 

For Your Baby:

• Fructose in breast milk: Added sugars in a mother’s diet, such as those from sugar-sweetened beverages, don’t impact lactose levels but can increase fructose levels in breast milk. Unlike lactose, which is beneficial, higher levels of fructose may have unintended consequences, for example, research suggests that higher fructose levels in breast milk have been associated with increased body fat in infants at six months of age and may contribute to long-term health risks like obesity, diabetes, and fatty liver disease.
• Cognitive development: Research links high sugar intake during breastfeeding with delayed cognitive development in infants, suggesting that minimising added sugars may support better brain development.

For You:

• Energy crashes: Excess sugar in the diet can lead to spikes and dips in energy levels, leaving you fatigued in the long term which is not ideal when caring for a young baby or family.
• Nutritional gaps: if you are opting for foods high in added sugars on a regular basis these may replace nutrient-dense options, leading to nutrient deficiencies over time if these are prioritised over more nutrient dense options.
• Increased risk of health issues: A diet high in sugar can contribute to postpartum weight retention, inflammation, and metabolic concerns which can have impacts on health in the ling term.

Building a healthy breastfeeding diet

While there isn’t a specific “breastfeeding diet,” focusing on balanced nutrition supports both you and your baby. Here’s how:

Carbohydrates

• Choose whole grain carbohydrates like oats, brown rice, and quinoa. Compared with refined grains these provide a steady energy supply, fiber, and nutrients. They can help keep your blood sugar levels stable through the day and help keep you feeling fuller for longer—a lifesaver during busy postpartum days.

Protein

• Breastfeeding increases protein requirements by an additional 11 g/day at 0-6 months and by 8 g/day at 6+ months). Adding protein-rich snacks throughout the day can help you support your needs , examples include:
  • 2 boiled eggs
  • 150-200g of Greek yogurt
  • A handful of nuts or seeds

Calcium

• Calcium needs jump to 1,250 mg/day for breastfeeding mothers, from 700mg/day for non-breastfeeding women. To meet these requirements include dairy products such as milk and yogurt, or non-dairy sources of calcium such as fortified plant-based milks, almonds, and leafy greens.

Hydration

• Your body requires an extra 700 ml of fluids daily to produce breastmilk. To stay hydrated and meet these additional needs, aim for at least 2.7 liters of water per day and listen to your thirst cues.

Calories

Breastfeeding mothers require about 330 extra calories per day to maintain milk production. Instead of reaching for sugary snacks, choose nutrient-dense options like:

• Apple slices with peanut butter (approx. 100 calories)
• Hummus with sugar snap peas (approx. 200 calories)

What about caffeine, alcohol, and common food myths?

• Caffeine: Moderate intake (1-2 cups of coffee per day = approximately 200mg of caffeine) is generally safe, with minimal effects on most babies.
• Alcohol: If you consume an alcoholic drink, wait 2-3 hours per drink before breastfeeding to minimise its presence in your milk.
• Foods to Avoid: Scientific evidence doesn’t support eliminating foods like onions, garlic, or beans unless your baby shows a specific sensitivity. However, if your baby has a confirmed cow’s milk protein allergy, you’ll need to eliminate dairy from your diet.
• Add flavour: It is true that breast milk’s flavour changes based on what you eat, exposing your baby to a variety of tastes. Spices like garlic, chili, and soy sauce can enhance milk flavour, potentially making your baby more receptive to these foods later in life.

Final Thoughts

While breastfeeding, it’s natural to crave quick energy sources, but it is important to be mindful of added sugars in your diet as they may not be supporting the best outcomes for you and your baby. By focusing on whole, nutrient-rich foods, you can support your baby’s growth and development while maintaining your health and well-being. Remember, breastfeeding is a journey, what matters most is nourishing your body and enjoying this special bond with your baby.