Today's topic focuses on children, but even if you don't have kids, we encourage you to keep reading as the information below may be beneficial to you as well.
If you're a parent, you know how challenging it can be to stay informed about factors that significantly impact your children's health. With so much information available, it can be overwhelming. We get you. However, one thing is certain: sugar is a major concern!
Recent studies highlight substantial negative effects of high sugar intake on children's health, especially regarding gut microbiome development and overall metabolic health. Research shows that excessive sugar intake disrupts the balance of gut microbiota, and over time this imbalance can decrease microbiota diversity, contributing to health issues such as obesity, diabetes, and a weakened immune system.
Recommendations for sugar consumption in children
While there is no universally agreed-upon age for when children should completely avoid refined sugars, it’s recommended to refrain from adding sugar to foods for children under the age of 2. After this age, it’s advisable to keep sugar intake minimal, delaying it as much as possible.
Unfortunately, that’s not the case. On average, sugar makes up 17% of what children consume daily. That's a lot of sugar―and half of that comes from drinks with added sugar and processed foods!
Here are some ways you can help your family reduce their added sugar intake:
- Read nutrition facts labels: If you don’t yet have this habit, now is the time to start! The American Heart Association (AHA) recommends that children ages 2 to 18 should consume no more than 6 teaspoons (25 grams) of added sugar per day. FYI, one can of Coca-Cola has 39 grams of sugar.
- Avoid sugary drinks: This includes not only sodas but also sports drinks, iced teas, and fruit drinks. Yes, even fruit juices should be limited as they lack fiber and contain more sugar per serving than whole fruit. Instead, encourage water as the primary beverage, and consider Kombucha+ for a tasty, low-sugar alternative (Kombucha+ contains 0.3g sugar per stick and is considered safe for healthy children ages 4+).
- Cook from scratch: Preparing meals at home allows you to control the ingredients. Make your own sauces, snacks, and baked goods to reduce added sugars.
- Healthy snacks: Replace sugary snacks with healthier options like fruits, vegetables, nuts, or yogurt. Keep these options visible and accessible to encourage healthier choices. Or even better, involve your children in preparing DIY snacks like homemade granola or energy bites.
- Visualize sugar intake: Help your family understand sugar consumption by converting grams of sugar into teaspoons. Visual representation can be eye-opening and motivate changes.
- Focus on nutrition, not just sugar: Encourage a positive relationship with food by highlighting the benefits of healthy foods rather than solely focusing on limiting sugar.
