Health risks of sugar in children's diet: Expert tips to prevent diabetes, cavities, weight gain

Boost child health: High sugar intake is a major contributor to childhood obesity. (Image: Canva)

Sugar is a staple in many children's diets, found in cereals, snacks, and drinks. However, too much sugar can harm children's health, leading to obesity, tooth decay, and an increased risk of chronic diseases like type 2 diabetes. Overconsumption of sugar can also contribute to behavioural problems, mood swings, and nutrient deficiencies. As a parent, understanding the impact of sugar and taking steps to reduce it is crucial. Simple actions like reading food labels, choosing whole foods, and limiting sugary drinks can help promote healthier habits for your child's long-term well-being.

The impact of sugar on children’s health

• Weight gain and obesity: High sugar intake is a major contributor to childhood obesity. Sugary foods and drinks are often high in calories and low in essential nutrients, leading to excessive calorie consumption and weight gain, says Dr Rajiv Saxena, a Mumbai-based paediatrician.
• Tooth decay: Sugar is a primary cause of dental cavities in children. When sugar remains in the mouth, it feeds bacteria that produce acid, which erodes tooth enamel, leading to cavities.
• Behavioural issues: While the direct link between sugar and hyperactivity in children is debated, some studies suggest that high sugar consumption may affect a child's behaviour, causing mood swings, hyperactivity, or difficulty concentrating.
• Early signs of chronic diseases: Excessive sugar intake can lead to insulin resistance, increasing the risk of type 2 diabetes. It also contributes to high cholesterol and blood pressure levels, setting the stage for heart disease later in life.
• Nutrient deficiency: Foods high in sugar often lack essential nutrients. When children fill up on sugary snacks, they may miss out on important vitamins and minerals necessary for growth and development, says Saxena.

Tips to reduce sugar intake in children

• Read labels carefully: Many packaged foods contain hidden sugars. Look for ingredients like corn syrup, fructose, sucrose, and other forms of sugar. Aim to choose foods with less than 5 grammes of added sugar per serving.
• Opt for whole foods: Encourage a diet rich in fruits, vegetables, whole grains, and lean proteins. Whole foods provide essential nutrients without added sugars.
• Limit sugary drinks: Replace sugary sodas and fruit juices with water, milk, or diluted juice. Encourage children to drink water regularly, says Dr Saxena.
• Make homemade snacks: Prepare snacks at home using natural ingredients. For example, offer fresh fruit, yoghurt with no added sugar, or homemade granola bars.
• Teach healthy habits: Educate your children about the importance of a balanced diet and the effects of sugar on their health. Involve them in meal planning and grocery shopping to help them make healthier choices.
• Moderate dessert intake: Desserts should be an occasional treat, not a regular part of meals. Try healthier alternatives, such as fruit with yoghurt or a small piece of dark chocolate.
• Choose sugar-free or low-sugar options: Many products now offer reduced-sugar or sugar-free versions. These can be a better choice, especially for treats.
• Set a good example: Children often mimic their parents' eating habits. Show them by example that you enjoy and prioritise healthy, low-sugar foods.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.