Sugar occurs as a natural carbohydrate in many foods, but it is an additive in many others. The natural sugar in carbohydrates comes from simple sugars and starches, but the unnatural variety hides beneath a variety of aliases, sometimes in snacks that seem healthy on the surface. Too much of either type of sugar poses risks to your child's heath.
Daily Sugar Intake
Sugar comes from carbohydrates, which give your body energy and are a necessary component of any diet. But added sugar is not a necessary part of your child's diet. According to the American Heart Association, children up to age 8 should have no more than 3 to 4 teaspoons of added sugar a day, and preteens and teens should have no more than 5 to 8 teaspoons.
Detriments
A high-sugar diet has a number of detriments. High-sugar diets can lead to weight gain and even obesity. Sugar enhances food's flavor, making your kid want more and more of the sugary snack. Many sugary foods have little nutritional value, and eating too many sugary foods can leave your child uninterested in healthy foods. Finally, sugar contributes to tooth decay.
Sources
Sugar lurks in a number of food items. Some are obvious, like candy and soda, and some are a bit less obvious. For example, some breakfast cereals are a major source of sugar, as are canned fruit packed in syrup, frozen fruit bars, and fruit drinks and juices. Cakes, pastries, jams, jellies and donuts are obvious sources, but condiments like ketchup and salad dressing also contain sugar. There is lots of sugar in many processed foods and microwave meals, but also in yogurt or other dairy treats.
Terms
Many high-sugar items don't list "sugar" prominently on the ingredient list. According to the Mayo Clinic website, you should look for sugar in all its forms and aliases. These can include sucrose, the chemical name for table sugar; cane juice or cane syrup, sugar that comes from sugar cane; glucose or dextrose, a simple sugar common in many foods; fructose, a naturally occurring sugar in honey, fruits and vegetables; and lactose, the natural sugar in milk. Sugar also comes from ingredients such as corn or other sweeteners, syrup, molasses, concentrated fruit juice, maltose and starch found in bread, beer and baby food.
Misconceptions
Although there are many reasons to avoid sugar in your child's diet, sugar does not make most children hyperactive, according to the Healthy Children website. A high-sugar diet does not cause or exacerbate attention deficit hyperactivity disorder.
Member Comments