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Sugar refers to both naturally occurring sugar and free sugar, where naturally occurring sugar is that found in fruits, vegetables, some grains, as well as lactose in milk and dairy products, while free sugar is defined as all monosaccharides and disaccharides added to foods and beverages by the manufacturer, cook, or consumer, as well as naturally occurring sugar found in honey, syrups, fruit juices, and fruit juice concentrates.
What are the health effects of excessive sugar consumption?
In an interview with HT Lifestyle, Dr Abhishek Chopra, Consultant Neonatologist and Pediatrician, Cloudnine Group of Hospitals, Punjabi Bagh, New Delhi, responded, “High intake of free sugar, especially in liquid form, is associated with a variety of health conditions immediately and later in life. High sugar intake is associated with the risk of obesity, cardiovascular diseases and type 2 diabetes mellitus. Malabsorption of sugar from fruit juices, especially when consumed in large quantities, can cause chronic diarrhea, flatulence, bloating and stunted growth. Free sugar and acidity increase the risk of tooth decay. Sugar-sweetened beverages (SSBs) and fruit juices given to infants can replace human milk.
What are the recommendations regarding sugar intake and beverages?
Dr Abhishek Chopra explains, “Current recommendations for sugar focus on free or added sugar rather than total sugar because it is free and added sugar that is associated with weight gain, obesity, dental caries and other adverse health effects. The European Nutrition Committee recommends that free sugar intake for children and adolescents (aged 2-18 years) should be less than 5% of energy intake. Infants and children under 2 years of age should have even lower free sugar intake. The recommended intake of sugar is 15 to 20 grams for children aged 2 to 7 years, 22 to 27 grams for ages 7 to 13 years and 27 to 37 grams for ages 13-19 years.”
How can sugar be consumed?
According to Dr Abhishek Chopra, there is no nutritional requirement for free sugar in infants, children and adolescents. He suggested, “As far as possible, sugar intake should be in its natural form through human milk, milk, unsweetened dairy products (such as natural yogurt) and fresh fruits, and not through SSBs, smoothies or sweetened milk products. Sugar should be consumed as part of the main meals and not as a snack. Infants should not be given sugary drinks in bottles and children should be discouraged from sleeping with a bottle containing sugary drinks or milk.”
Which beverages are recommended?
The recommended beverage for children is water. Dr Abhishek Chopra explains, “Sugary beverages (SSBs and fruit juices), fruit smoothies and foods (sweetened milk drinks, sweetened dairy products) should be replaced with water or in the latter case unsweetened milk beverages/products, which contain traces of lactose naturally present in milk and unsweetened milk products. Replacing sugar with a non-caloric sweetener i.e. artificial sweetener, low-calorie sweetener leads to weight loss, but its impact on long-term health is not yet well understood.”
Side Effects of Sugar and Kids:
It is no secret that excessive sugar intake can have a number of side effects on children and babies, affecting their health and development, therefore, it is important to be careful about sugar intake, especially at a young age, to promote overall health. Dr Abhishek Chopra highlights some of the possible side effects of sugar consumption in children and babies –
1. Dental problems: Excessive consumption of sugar, especially in the form of sweetened beverages and candy, can cause tooth decay and cavities. Bacteria in the mouth eat the sugar, producing acids that erode tooth enamel, leading to dental problems if not properly managed.
2. Increases the risk of obesity: High sugar intake is associated with weight gain and obesity in children. Sweet foods and drinks are often high in calories but low in nutritional value, leading to excessive calorie consumption and a possible imbalance in energy intake.
3. Risk of type 2 diabetes: Consuming large amounts of sugar consistently can lead to insulin resistance and increase the risk of developing type 2 diabetes, a condition that affects the body’s ability to regulate blood sugar levels.
4. Nutritional deficiencies: Foods high in sugar can replace nutrient-rich foods in a child’s diet, leading to potential nutritional deficiencies. If children fill their bellies with sweet snacks and drinks, they may not eat enough of the fruits, vegetables, whole grains, and protein-rich foods needed for growth and development.
5. Behavioural issues: Some studies suggest a link between high sugar intake and behavioral problems in children, such as hyperactivity and attention problems. However, more research is needed to fully understand this connection.
6. Increased risk of chronic diseases: Excessive sugar intake in childhood has been found to be associated with an increased risk of developing long-term diseases such as heart disease and metabolic disorders later in life.
7. Bad dietary habits: Regularly consuming sweet foods and drinks may develop poor dietary habits early in life, resulting in an increased preference for sweet foods and lifelong challenges in controlling sugar intake.
Tips to control sugar intake:
- Replace sugary snacks with whole foods like fruits, vegetables, and whole grains.
- Choose water or milk as your primary beverage and limit sugary drinks.
- Read food labels and avoid foods with lots of sugar.
- As caregivers, encourage mindful eating habits and model healthy behaviors.
By being mindful of sugar intake and promoting a balanced diet, caregivers can help support the health and well-being of babies and toddlers.
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