The Risks of Too Much Sugar in Your Child’s Diet

As parents, you’ll want the best for our children, and that includes giving them food that keeps them happy, healthy and full of energy. But with today’s processed foods, sugary snacks and sweetened drinks, it’s easy for kids to consume too much sugar without us even realising it. While an occasional treat is perfectly fine, excessive sugar intake can have serious effects on a child’s health.

How Much Sugar is Too Much?

According to UK health guidelines, children under 4 years old should avoid added sugars altogether. Babies under 12 months should not have any sugar-sweetened foods or drinks. For toddlers aged 1-3, it is recommended to keep sugars to a minimum, ideally under 13g (3 teaspoons) per day. Children aged 4-6 should have no more than 19g (5 teaspoons) of sugars per day, while those aged 7-10 should limit their intake to 24g (6 teaspoons). However, studies show that many children are consuming far more than this, often without parents being fully aware.

The Negative Effects of Excess Sugar:

Increased Risk of Obesity

Excessive sugar consumption leads to weight gain, as sugary foods and drinks are high in empty calories with little nutritional value. This can put children at risk of childhood obesity, which is linked to various long-term health issues, including type 2 diabetes and heart disease.

Tooth Decay and Cavities

Sugary foods and drinks provide the perfect environment for harmful bacteria in the mouth, leading to tooth decay and painful cavities. Even ‘healthy’ options like fruit juices can contribute to dental issues due to high sugar content.

Energy Highs and Crashes

Sugary foods cause a rapid spike in blood sugar levels, followed by a sudden crash. This can lead to mood swings, irritability and difficulty concentrating, affecting a child’s ability to focus in school or engage in daily activities.

Increased Risk of Type 2 Diabetes

While type 2 diabetes was once considered an adult disease, it is now increasingly seen in children. High sugar intake contributes to insulin resistance, increasing the risk of developing type 2 diabetes later in life.

Weakened Immune System

Too much sugar can weaken the immune system, making children more susceptible to illnesses like colds and infections. Reducing sugar intake can help keep their immune system strong and resilient.

Hidden Sugars: Where Are They Coming From?

Many parents are unaware of just how much sugar is hidden in everyday foods. Some common culprits include:

• Flavoured yogurts

• Breakfast cereals

• Snack bars

• Fruit juices and smoothies

• Ketchup and sauces

• Processed snacks

Checking food labels for added sugars/sweeteners under names like fructose, glucose and corn syrup can help you make healthier choices.

While sugar is a normal part of life, moderation is key. By becoming more mindful of your child’s sugar intake and making simple swaps, you can set them up for a lifetime of healthy eating habits. If you need more personalised guidance on your child’s diet, I’d love to help – feel free to reach out!

Sophia Lloyd