Sugar is in everything these days, our food, our drinks. And it usually cleverly disguised as something else.
These sweet, but deadly secrets hide in the nutrition labels at the back of your child’s favourite products, from their snacks to their milk.
We had a chat with Dr JoAnn Rajah from the First Step Child Specialist Clinic to learn more about how much hidden sugar is really in our kids’ food and drinks.
Q1: How Much Sugar is Recommended for Children?
Children between 2 to 18 years of age should have less than 25 grams of added sugar, and that is equivalent to six teaspoons a day.
Children younger than two years should have no sugar at all.
This is because their calorie needs are lower. Moreover, taking sugar-laden foods and drinks will fill them up, leaving less room for nutrient-dense foods.
Q2: Can Sugar Be Addictive to a Young Child?
The answer would be definitely yes.
Kids develop their preferences for taste very early in life. Those who are exposed to sweet foods or beverages at a young age often grow up to have a sweet tooth.
They may be even be dependent on these foods for the rest of their lives.
Therefore, limiting added sugars and introducing more natural foods as young as possible can help a child to have less preference for sweet food and opt for healthier foods.
Q3: What Are These Hidden Sugars and Where Do We Find Them?
Hidden sugars are present in various types of foods and drinks, often unknown to parents or children when consuming them.
There are many foods that are marketed as ‘healthy’ for children and families, but unfortunately that’s not 100% true.
Examples of foods and drinks with hidden sugar includes 100% juice drinks, yoghurts and also flavoured drinks.
Most breakfast foods such as cereals, pancakes, waffles, croissant and the list go on. Sauces and condiments, for example, ketchup.
Hidden sugars can also be found in growing up formula milk.
We know that excessive consumption of these sugars can potentially affect a child’s growth negatively.
So, I think it’s very important for all parents to read the ingredient list carefully and choose formula milks with no added sugars to ensure the best nutrition for your little ones.
Sugar can hide under different names, so it’s very important to familiarise yourself with alternative names. However, there are here are over 56 different names for sugars.
A good way to help you identify them is to look for ingredients that end in ‘-ose’. Sucrose, fructose, dextrose, and maltose.
Additionally, some are written as ‘concentrate’. Then, we also have maltodextrin.
Maltodextrin is just another alternative name for sugar. This is one that you should look out for.
Examples include syrups, such as malt syrup, brown, rice syrup, maple syrup. Juices, for example, evaporated cane juice or even fruit juice.
Q4: What Are the Effects of Excessive Sugars on a Child?
Studies have shown that excessive sugar may lead to many serious health issues and, of course, put a child at risk for certain illnesses.
The first is learning difficulty. Sugar can cause a rapid rise in adrenaline, making children more active and playful, and thus they have difficulty concentrating or even remembering things.
Children’s bodies also do not have much capacity to process excessive sugar.
So over time, these sugars would become extra calories which turn into fat, leading to obesity.
That’s not all. Foods with high sugar content, like soft drinks and snacks are digested very quickly.
Therefore, the body will signal feelings of fullness to the brain, causing children to lose their appetite for normal meals, which means they may miss out on getting their needed nutrients.
Another thing to worry is that blood sugar spikes can occur when children consume too much of sugar and over time the body may become insulin resistant.
This leads to type 2 diabetes.
Children can also get diabetes too especially if they consume excessive sugar.
Last but not least, when kids consume too much sugar, the harmful bacteria in the mouth will soften the tooth enamel and put your child at a greater risk of tooth decay
Q5: How to Avoid Hidden Sugars in Your Kids’ Daily Meals?
Parents can take several steps to reduce hidden sugar or reduce the amount of sugar in their children’s diet.
It’s really very important for parents to read food labels and always look for items with low or no added sugar.
We need to memorise the different names for hidden sugar and identify them so that we can avoid them.
Next is to choose whole unprocessed foods as much as possible. This includes fresh fruits, vegetables, lean proteins, whole grains, and pure dairy products without any added sugars.
This will form a good foundation for a healthy diet for our kids.
Limit sugary beverages and encourage children to drink water or natural fruit-infused water or natural unsweetened milk.
Try to avoid all sugary drinks like soda, fruit juices and also flavoured beverages. Water is still the best option for kids.
Another suggestion is to make homemade meals and snacks.
All of us parents are so busy nowadays, but preparing food and drinks at home allows us to control the ingredients that we use.
By cooking from scratch, we can actually minimise the use of added sugars and opt for healthier substitutes whenever needed.
Look for low or no sugar alternatives for common food items.
For example, you can choose unsweetened cereals or add natural sweeteners like fresh fruits.
For your kids’ daily milk intake, you can choose pure cow’s milk instead.
Educating and involving children is very important.
Teach them the importance of balanced nutrition and the potential of health effects from eating too much sugar.
Children nowadays are very smart, so they do understand.
Involve children in grocery shopping and cooking to help them understand and appreciate healthier food choices.
Last but not least, be a good role model.
Children often mimic their parents’ behaviour and food choices.
So, set a good example by consuming a balanced diet with limited added sugars ourselves.
Remember, it’s not about completely eliminating all sugars, but rather reducing the overall intake of added sugars.
By following the tips that I just mentioned, parents can help their children develop healthier eating habits and reduce their exposure to hidden sugars.
Farm Fresh Grow UHT is the Sugar-Free Growing Up Milk Your Child Needs
Farm Fresh Grow UHT Fortified Milk is made with natural cow’s milk that’s packed with DHA (Algae), Inulin fibre, natural source of calcium and vitamin D for optimum growth, protein and fortified with 22 added vitamins and minerals.
It also has no maltodextrin, no calcium carbonate and no vegetable oil.
So, with Farm Fresh Grow, you’ll be getting a growing up milk that’s filled with goodness and nothing else.
All to give your child the goodness they need to grow up happily and healthily!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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