What are Added Sugars?
Added sugars are sugars and syrups that are added to foods and beverages during processing or preparation. They are not naturally occurring sugars like those found in fruits and milk. Common sources include sodas, candies, cakes, cookies, and fruit drinks.
What Are the Recommended Limits for Added Sugars?
The American Heart Association recommends that children aged 2 to 18 should consume no more than 25 grams (about 6 teaspoons) of added sugars per day. For children under 2 years, it is advised to avoid added sugars altogether.
How to Identify Added Sugars on Labels?
Reading food labels is crucial. Added sugars can be listed under various names such as sucrose, high-fructose corn syrup, molasses, cane sugar, corn sweetener, and honey. The Nutrition Facts label also includes a line for "Added Sugars" which helps parents make informed choices.
Obesity: Consuming sugary foods and beverages can contribute to weight gain and obesity, which can persist into adulthood.
Type 2 Diabetes: High sugar intake is linked to increased risk of insulin resistance and type 2 diabetes.
Dental Issues: Sugary foods and drinks can cause tooth decay and cavities.
Nutrient Deficiencies: Foods high in added sugars often lack essential nutrients, leading to an imbalanced diet.
Behavioral Issues: Some studies suggest a link between high sugar consumption and attention and behavioral problems in children.
Read Labels: Always check the Nutrition Facts label and ingredient list for added sugars.
Offer Healthy Alternatives: Choose fruits, vegetables, and whole grains over sugary snacks.
Limit Sugary Beverages: Encourage water and milk instead of sodas and fruit drinks.
Cook at Home: Preparing meals at home allows better control over ingredients and sugar content.
Educate Children: Teach kids about the importance of a balanced diet and the risks of too much sugar.
Are Natural Sweeteners Better?
Natural sweeteners like honey, maple syrup, and agave nectar often come with a perception of being healthier. However, they still contain high levels of sugar and should be consumed in moderation. The same guidelines for added sugars apply to these natural alternatives.
Educating Families: Providing information on the risks of added sugars and how to avoid them.
Monitoring Growth: Regularly assessing growth patterns to identify any potential weight-related issues early.
Nutritional Counseling: Offering guidance on balanced diets and healthy eating habits.
Conclusion
Managing added sugar intake is essential for the healthy growth and development of children. By understanding the risks and taking proactive steps, parents and healthcare providers can help ensure a healthier future for the next generation.
