The amount of refined and processed sugar that children consume annually has become a major concern internationally. Studies indicate that many kids eat their bodyweight in sugar annually. In South Africa young kids eat an average of 8 teaspoons of sugar a day, way above the recommended 3 teaspoons.
The World Health Organisation has warned in a recent report about a worldwide increase in child obesity, mostly caused by food and drinks that contains too much sugar, salt and fat. The number of obese and overweight children in Africa has virtually doubled since 1990.
Sources of sugar:
White and brown sugar are both refined. Brown sugar is as high in carbohydrates as white sugar. Refined sugars have been chemically processed and do not occur in nature like sugar from fruit, for example.
Added sugar refers to sugar that is mixed with food when being cooked or when eaten, as well as to processed foods where sugar is used as an ingredient. Sugar in various forms may be hidden in processed food and in drinks (e.g. soft drinks and fruit juices) as glucose, fructose or sucrose (glucose-fructose). A tin of Coke or other soft or sports drink on average contains 7 teaspoons of sugar. A similar sized fruit juice may have even more sugar in the form of fructose!
It is extremely important for parents to scan the ingredients of any packaged product for the sugar content. Remember 4 grams equals 1 teaspoon of sugar. The more processed an item is, the more likely that it would contain added sugar. Added sugar provides “empty” calories without nutrients.
Sugar occurs naturally in healthy foods such as fruit, vegetables, milk and grains, along with vital nutrients. Stick to these.
Effect of too much sugar on children:
The effects of high sugar intake during childhood increases the risk of obesity, diabetes, high blood pressure and high cholesterol later in life. This may not occur immediately during childhood, but may manifest when they are teenagers or at the onset of early adulthood.
What is also of great concern is that when kids consume too much sugar, it can affect the balance of bacteria in the body’s microbiome (population of bacteria in the gut) and weaken the immune system. Amongst the effects of too much sugar may be cold-like symptoms, such as chronic runny noses and other symptoms of sinus infections, especially when taken with high levels of dairy products. (Too many sugary milkshakes!)
Substitutes for sugar
Artificial sweeteners have a lower carbohydrate count than refined sugar, but do not contain any beneficial nutrients. Xylitol is viewed as the most natural of the artificial sweeteners. (Honey is a natural product, but still contains high levels of sugar.)
Instead of soft drinks and fruit juices, give children water that has been flavoured with slices of fresh cucumber, lemon, lime, orange, strawberries or berries to add flavor to the water. Beware of bottled flavoured water and iced tea, they often contain more sugar then soft drinks! Dilute fruit juice to reduce the intake of sugar. Add fresh fruit to plain yogurt, instead of buying flavoured yogurt, which usually contains significant levels of added sugar.
Remedies
Adjust kid’s diets gradually to contain less sugar, they will get used to the difference in taste.
Teach them healthy habits from a young age, such as having a fruit for dessert instead of sweet refined desserts.
For obese kids, daily physical activity improves the insulin sensitivity of skeletal muscle, and also reduces stress and this helps to curb their appetite. Daily exercise increases the body’s metabolism, with more energy being used and less stored as fat.
Let them “buy” TV or games screen time: Minutes of screen time for minutes of physical activity.
Avoid all sugared liquids – use only water and milk.
Wait 20 minutes before second portions.
Think small – smaller helpings of ice cream for example.
Avoid processed foods, a general guideline is that the more processed an item is, the more likely it contains added sugar.
Check the ingredients of food or drinks that come in any form of packaging, before buying.
Remember 4 grams of sugar = I teaspoon.
Children only need 3 – 4 teaspoons (12 – 16 grams) of sugar in any form daily.
