Sugar – Is It as Bad as We Are Told?

As parents, we often worry about our children’s diet, and sugar is frequently at the top of the list. But is sugar as bad as it’s made out to be? Let’s take a look at the different types of sugar and most importantly how they may affect our children’s health.

Natural versus added sugar

Natural Sugars

These are found in whole foods such as fruits, vegetables, dairy products, and grains. These foods provide essential nutrients, fibre, and energy which are necessary for growth and development. For instance:

• Fruits and Vegetables: Offer vitamins, minerals, and fibre along with natural sugars.
• Dairy Products: These contain lactose, a natural sugar, which provides energy and is vital for growth.
• Whole Grains: The carbohydrates in whole grains break down into sugar, providing sustained energy and essential nutrients.

We do not need to reduce or avoid foods that naturally contain sugars such as fruit, vegetables, and milk.

Added (Free) sugars

Free sugars are those added to food and drink during processing or preparation. Free sugars include the sugar you may add to your cup of tea, the sugar that is added during baking, or things like jam that may be put on toast. Other examples of free sugars you may include in your diet are honey, syrups, nectars, unsweetened fruit juices, vegetable juices, and smoothies. Foods that are high in free sugars include sweets, cakes, biscuits, chocolate, fizzy drinks, and juice drinks. 

The reason we are recommended to reduce overall intake of free sugars is because free sugars contribute to the overall energy density of diets. This can lead to unhealthy weight gain and various non-communicable diseases (NCDs), particularly dental caries, the most prevalent NCD globally. If consumed regularly, foods high in free sugars can also provide significant energy without essential nutrients, compromising the nutrient quality of the overall diet. This is relevant for both adult’s and children’s health. There are recommendations from Health Organisations such as the World Health Organisation (WHO) and the UK’s Scientific Advisory Committee on Nutrition (SACN) to limit the amount of free sugar we consume daily. We will look at these in a little more detail later in this article.

Is some sugar important in our diet?

Firstly, let’s take a look at the essential role that sugar plays in our diet and why it is important. Some sugar is essential, especially for children and so we do need to consume some of it. Understanding the importance of sugar can help you to incorporate it in your family’s diet in a healthy way. 

• It is a quick energy source: Sugar is a form of carbohydrate which is the body’s primary source of energy. It helps fuel children’s physical activities and developmental processes and is vital for cellular functions. When consumed, sugars are broken down into glucose, which enters the bloodstream and provides a quick energy boost. This immediate availability of energy can be beneficial in certain situations. Such as before physical activity like a football match or during intense mental tasks.

• For brain function and mental performance: The brain relies on glucose (sugar) as its main source of fuel. Adequate glucose levels are essential for maintaining attention, memory, and learning. For example, having breakfast has been shown to support healthy development and learning. 

Natural sugars such as those found in nutrient-dense foods like fruits, vegetables, whole grains, and dairy products. They provide a steady supply of glucose and are the best options to choose to support your child’s physical and mental abilities. These provide a more sustained energy release compared to free sugars found in sweets, chocolate, or biscuits.

Does sugar negatively impact children’s behaviour? 

You may have heard a discussion of or even witnessed yourself a link between sugar and hyperactivity. However, you may be surprised to hear that the evidence linking sugar consumption and hyperactivity is surprisingly slim. The most comprehensive research to date, a meta-analysis from 1995, found no significant effect of sugar on behaviour or cognitive performance in children. A study in the Journal of Abnormal Child Psychology found that when parents believed their children had consumed sugar (even if they hadn’t), they were more likely to perceive their children as hyperactive.

When we think about the link between sugar and hyperactivity, the context in which sugar is consumed is important to consider. For example, parties or festive occasions where excess sugar is typically consumed can often mean children are highly excited and active, which may be mistaken for sugar-induced hyperactivity. While sugar provides a quick source of energy, this effect is short-lived and not typically associated with long-term behavioural changes. A child’s overall diet and nutrition, rather than just their sugar consumption, is likely to play a more significant role in their behaviour, mood, and cognitive function. 

So, why limit sugar?

Health organisations around the world have imposed limits on how much free sugar should be consumed for adults and children. This is because too much free sugar can lead to negative effects such as: 

• Increased risk of nutrient deficiency: Foods high in added sugars often lack essential nutrients, and consuming too much of them can lead to an unbalanced diet.

• Increased risk of obesity: A high intake of added sugars is linked to an increased risk of obesity, which can lead to various health problems.

• Increased likelihood of dental problems: Added sugars contribute to tooth decay and cavities, causing pain, anxiety, functional limitations (including poor school attendance and performance), and social handicap through tooth loss.

• Development of chronic diseases: Excessive consumption of added sugars is associated with an increased risk of developing chronic conditions like type 2 diabetes and heart disease. Sugar-sweetened beverages, in particular, increase overall energy intake and may reduce the intake of more nutritionally adequate foods.

How much sugar should we consume?

Let’s dive into the recommendations of how much sugar babies, children, and adults should consume daily. 

The guidelines show us that babies do not need any added sugar in their diet. Breast milk and infant formula provide all the necessary nutrients and natural sugars (like lactose) that babies need in their early months. These natural sugars are essential for energy and development. When introducing solid foods from 6 months of age, it is recommended to focus on nutrient-dense foods like vegetables, fruits, grains, and proteins. 

For children aged 2 and up, SACN recommends that free sugars account for no more than 5% of daily energy. There are no recommendations made for children under the age of 2 years due to the absence of information. However, for children aged 4 to 6, this recommendation equates to no more than 19g of free sugars a day (the equivalent of 5 sugar cubes). For children aged 7 to 10, this equates to no more than 24g of free sugars a day (the equivalent of 6 sugar cubes). This is 30g or the equivalent of 7 sugar cubes for people 11 years and over, including adults. 

The aim of these recommendations isn’t to say that all foods containing free or added sugar should be avoided at all times. Some of these foods can still be enjoyed in moderation as part of a healthy and balanced diet. Choosing less processed foods and consuming whole foods more often can help you reduce your family’s overall sugar intake and stay within the recommended limits. 

The benefits of moderation

• Allowing sweet foods in moderation can help maintain a balanced diet and prevent feelings of deprivation that might lead to overeating or unhealthy attitudes toward food. 
• Including treats occasionally can teach children that all foods can fit into a healthy diet when consumed in appropriate amounts. 
• Sweet foods are often part of social events and celebrations. Participating in these can be an important aspect of a child’s social development and enjoyment.

Practical approaches to sugar 

To ensure you and your family get the benefits of natural sugars while avoiding the pitfalls of added sugars, here are some guidelines to consider:

• Focus on whole foods: Encourage consumption of fruits, vegetables, whole grains, and dairy products for natural sugars and essential nutrients.
• Limit added sugars: Reduce the intake of foods and drinks high in added sugars to prevent energy spikes and crashes, and to promote overall health.
• Balanced meals: Provide balanced meals with a mix of carbohydrates, proteins, and fats to support sustained energy and cognitive function.
• Educate: Teach children about the importance of a balanced diet and why sweets should be enjoyed in moderation. Explain how different foods affect their bodies and energy levels.
• Lead by example: Model healthy eating habits. Show children that you also enjoy sweets in moderation and prioritise nutrient-rich foods in your own diet.
• Monitor individual responses: Pay attention to how your child responds to different types of sugars and adjust their diet accordingly.
• Plan treats: Integrate treats into a meal plan rather than making them an impromptu reward. This can help children understand that sweets are part of a balanced diet and not a reward for good behaviour.
• Portion control: Serve small portions of sweet treats to manage sugar intake while still allowing children to enjoy their treats.
• Involve children: Let children help with meal planning and preparation, including choosing and making occasional treats. This involvement can foster a positive relationship with all types of food.

By understanding the role of sugar in energy production, cognitive function, and overall health, parents can make informed choices to support their children’s health and performance in all areas of life.