Sweet isn't always simple. A parent's guide to raising sugar-smart children
Chocolate for a good grade, ice cream after finishing a school project, superhero-themed birthday cakes — the list goes on. All this comes at a time when reports suggest that sugar consumption in CBSE-affiliated schools may soon be monitored through 'sugar boards.'
At home, though, some parents may still wonder: how bad can sugar really be, especially when, according to old-school thinking, it's considered a source of 'energy'? Here's the deal: a 2024 study published in the journal Nature found that limiting sugar intake in babies can significantly reduce their risk of developing diabetes.
'Excessive consumption of sugar in early life can contribute to obesity and fatty liver disease in children.
Also, overconsumption of sugary drinks can lead to abdominal bloating and in some cases GI (gastrointestinal) discomfort too,' says Dr Sarath Gopalan, senior pediatric gastroenterologist, Madhukar Rainbow Children's Hospital, Delhi, and National President of Nutrition Society of India.
The 'math' of sugar intake
As per WHO's revised guidelines, only 5% of your calorie intake should come from sugar compared to the previously recommended intake of 10%.
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Ishi Khosla, nutritionist and founder of Whole Foods, Delhi, simplifies the 'consumption scale' jargon: 'When we say that total daily sugar intake should not exceed 5% of daily calories, it means that on a standard 2,000 kcal diet, this amounts to a maximum of five teaspoons of added sugar per day.
' This scale is meant for both children and adults.
'WHO recommends further sugar reduction for children to below 5% of total energy intake for additional health benefits like reduced risk of obesity and dental caries,' adds Khosla.
This translates to 2-4 teaspoons of added sugar for children over two years of age. For children up to two years, the Indian Council of Medical Research and the National Institute of Nutrition recommend no added sugar. Infants and toddlers can get their sugar from natural sources like milk and fruits.
Understanding what added sugar is crucial. 'Added sugar refers to sugars that are not naturally present in whole foods like fruits or milk but are added during processing or cooking.
While natural sugars like lactose in milk or fructose in fruits come with fibre, vitamins, and minerals, added sugars are simple carbohydrates that offer empty calories,' explains Ritika Samaddar, chief clinical nutritionist, Max Healthcare, Saket, Delhi.
It becomes more complex because added sugar is 'hidden' in most processed foods like packaged juices, instant noodles, bread, biscuits, sauces and even in products that seem healthy such as infant cereals, flavoured yoghurt and nutritional/energy drinks.
Spread out the treats
It's a good idea to be mindful while giving sugar-based treats to kids during social occasions and outings. Khosla advises parents to try and restrict children's ice cream consumption to 'two small scoops a month'.
'Parents can spread out sugar intake across the week rather than letting kids indulge on one day and exceed recommended intake limit. Excessive sugar leads to energy spikes that affect mood in children prone to mood swings and those with conditions like attention deficit hyperactivity disorder. If your child is going to eat cake at a birthday party, try not to give anything that contains added sugar all day,' says Geetika Ahluwalia Chhatwal, nutritionist and diabetic educator.
This kind of 'policing' is tough with lucrative sweet foods all around and colourful advertisements aimed at enticing children, but it's worth the extra effort to teach kids the importance of sugar management.
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