During your little one’s growth and development stage, daily sugar intake for children is something parents must pay close attention to. A child’s daily sugar intake for children should not exceed expert recommendations to help prevent various health risks in the future.
According to the Indonesian Pediatric Society (IDAI), diabetes cases in children in Indonesia rose sharply in 2023 compared to 2010, with an increase of up to 70 times. That’s why it’s important to make sure your child avoids diabetes and other serious illnesses by carefully monitoring their daily sugar intake for children and encouraging balanced nutrition.
So, how much sugar per day is safe for children, and how can you prevent excessive sugar intake? Let’s take a look at the complete explanation below.
How Much Sugar Per Day Is Too Much for Children?
A child’s daily sugar needs should be adjusted according to their age, Mams. According to the American Heart Association (AHA), children aged 0–2 years should not consume any added sugar at all.
Experts recommend that during the first 2 years of life, children should be introduced to flavors from natural foods to expand their taste experience.
Meanwhile, children aged 2–18 years should consume less than 25 grams of sugar per day. This amount of sugar intake is equivalent to 6 teaspoons.
Children are also not recommended to drink sweetened beverages weighing 8 ounces more than once a week.
When Can Children Consume Sugar?
Children may consume sugar once they are over 2 years old, Mams. Even then, the amount should not exceed 6 teaspoons per day.
Research shows that limiting sugar intake during pregnancy and the first two years of a child’s life can reduce their risk of developing type 2 diabetes later on by up to 35%.
In addition to diabetes risk, limiting sugar intake during this period can lower the risk of high blood pressure by as much as 20%. Early obesity risk can also be reduced if children are not introduced to sugar during this crucial stage.
What Happens If Children Consume Too Much Sugar?
Dr. Amy Reichelt, a researcher at the University of Adelaide, revealed that sugar intake has far more complex effects on children. These effects can even last longer, especially if consumption is excessive during critical stages of a child’s development.
Reichelt’s research found that excessive sugar consumption can negatively impact neuron function and even trigger increased inflammation in the brain.
This inflammation may cause problems in children’s brains, Mams, as your little one could experience difficulties with learning and memory.
Not only that, Reichelt also explained that inflammation in the hippocampus can prevent the brain from receiving satiety signals from the gut.
As a result, children may overconsume unhealthy foods, which further worsens inflammation. Over time, your little one could develop an unhealthy eating pattern that lasts a lifetime.
In addition, the American Heart Association (AHA) has strict guidelines regarding sugar consumption due to the many negative impacts it can cause. These range from high risks of obesity, hypertension, type 2 diabetes, to heart disease.
Too much sugary food can also reduce stomach space in children, whose stomachs are still small. Excess sugar intake can also lead to fat buildup in the body—fat that may later trigger serious illnesses.
Sugar also increases the risk of oral health problems such as tooth decay and cavities. This can cause discomfort and disrupt your child’s daily important activities, from eating to learning.
What Are the Signs That a Child Is Consuming Too Much Sugar?
According to WebMD, there are several signs that a child may have high blood sugar levels due to consuming too much sugar. Some warning signs that parents should watch out for include:
- Frequent urination (polyuria), as the body tries to eliminate excess glucose.
- Weight loss despite having a large appetite, since the body begins breaking down muscle and fat for energy.
- Excessive thirst, caused by frequent urination due to excess glucose.
- Vision problems, as high blood sugar can draw fluid from the eyes and interfere with vision.
- Frequent fatigue and irritability, because the body functions abnormally in obtaining the energy it needs.
How to Ensure Your Child Doesn’t Consume Excess Sugar?
Several efforts can be made to prevent children from consuming too much sugar, namely:
1. Start with the Parents
Children are great imitators of their parents, including when it comes to eating habits. Parents who are already used to eating healthy foods will set a good example for their children at home.
During the First 1000 Days of Life, get used to consuming balanced and complete nutritious foods.
From the time the child is still in the womb, introduce them to various types of natural and nutritious foods available around you to familiarize them with different tastes.
2. Understand the difference between natural sugar and added sugar
Natural sugar is the type of sugar that naturally exists in food ingredients. For example, lactose in milk and fructose in fruits. The type of sugar that needs to be limited is added sugar, which is intentionally included in foods to increase calories or enhance flavor.
Added sugar is found in candy, ice cream, sweet pastries like donuts, bread, biscuits, and packaged drinks such as tea, fruit juice, soda, flavored milk, etc. This is the kind of sugar that should be limited in consumption.
3. Read the nutrition facts label on packaging
Avoid packaged drinks that are generally high in sugar. Parents should get used to reading the nutrition facts label on every package. Pay attention to the amount of sugar listed, and decide whether it is appropriate for children to consume.
4. Introduce Sweetness from Fruits
Instead of giving packaged foods and drinks with synthetic sugar added, parents can get children accustomed to enjoying naturally sweet fruits.
You can also prepare homemade snacks from these natural ingredients.
5. Choose Growth Milk Without Added Sugar
When choosing growth milk, make sure to select the right product without added sugar so that its benefits are maximized.
So, Moms, that’s a review of children’s daily sugar needs, the risks of excessive intake, and how to prevent overconsumption of sugar. Hopefully, this is useful.
Originally published on theAsianparent Indonesia
