Sugar consumption in children is one of the main concerns of health professionals today. This product, present in both processed foods and in options considered healthy, can have a deep Impact on children's health if consumed in excess. There are many myths and misinformation about sugar, which leads many parents to underestimate its importance. Below, we will analyze in detail how much sugar children should consume, associated risks and how to reduce its consumption in the daily diet.
Recommended daily sugar intake for children
From the moment they are born, babies are exposed to sugar, as breast milk contains lactose, a type of natural sugar. However, the problem lies in the consumption of added sugar which is included in many processed foods. This type of sugar is the most dangerous for your health and should be completely avoided until the age of two.
Below are the daily recommendations for added sugar consumption based on age, according to various health organizations such as the World Health Organization (WHO) and American Heart Association (AHA):
- Children under 2 years: 0 grams of added sugar.
- From 2 to 3 years: 12-15 grams daily (approximately 3-4 teaspoons).
- From 4 to 7 years: 18-20 grams newspapers.
- From 8 to 14 years: 25 grams daily, equivalent to about 6 teaspoons.
It is important to note that these figures represent a recommended maximum limit, and the ideal would be to stay below these values to ensure optimal health.
What types of sugar are less harmful?
Not all sugar is created equal. Although added sugar can be harmful, there are types of sugar that are necessary and beneficial for children's bodies. Examples of these are:
- Lactose: This type of sugar is found naturally in dairy products such as milk and yogurt. It is an important source of energy and essential nutrients.
- Fructose: Sugar present in fruits and vegetables. These natural sources contain fiber, Vitamins y minerals that counteract the negative effects of sugar by being absorbed more slowly by the body.
- Natural sugars such as organic honey and stevia: Although they should be consumed in moderation, they are less harmful alternatives to refined sugar.
The risks of excessive sugar consumption
Excessive sugar consumption has multiple impacts on children's physical and mental health. Some of the most common effects are:
- Childhood obesity: Eating large amounts of added sugar directly contributes to weight gain and the development of obesity, which can lead to chronic diseases such as type 2 diabetes or cardiovascular problems.
- Nutritional imbalances: High-sugar foods are often “empty calories” that leave little room for essential nutrients like vitamins and minerals.
- Dental problems: Sugar facilitates the proliferation of bacteria that damage tooth enamel, causing cavities.
- Hyperactivity and mood swings: Although there is no absolute consensus, some studies suggest that spikes in blood sugar may contribute to behavioral disturbances.
- Addiction: High sugar consumption can stimulate the brain's reward centers, creating a dependency similar to that on addictive substances.
Where is hidden sugar?
Added sugar is not only present in sweets or soft drinks; it also appears in a "hidden" form in everyday consumer products such as:
- Industrial bakery (cookies, cakes).
- Sugary drinks, including some “natural” packaged juices.
- sauces and condiments such as ketchup and salad dressings.
- Yogurts and dairy desserts with flavor.
- Breakfast cereals: Even those labeled “healthy” can contain large amounts of added sugar.
It's crucial reading food labels and know the different names that sugar can receive, such as corn syrup, fructose, sucrose and maltodextrin, among others.
Practical tips for reducing sugar in children's diets
Reducing sugar in children's diets doesn't have to be complicated. Here are some helpful tips:
- Opt for whole fruits for dessert: Replace sugary desserts with fresh fruits, which also provide fiber and antioxidants.
- Prepare homemade snacks: Snacks such as sugar-free oatmeal bars or homemade muffins are a nutritious alternative.
- Eliminate sugary drinks: Replace commercial soft drinks and juices with water or sugar-free natural drinks.
- Gradually introduce changes: If children are used to sweet tastes, try reducing sugar little by little so they can adapt to new flavors.
- Make label reading a habit: Learn to identify “hidden” sugar and avoid highly processed products.
Promoting healthy eating from an early age not only improves children's current health, but also lays the foundation for them to adopt healthy eating habits in the long term. It is the responsibility of parents and educators to be informed and make conscious decisions to protect children's well-being in every way.