Why Children Are At Risk For Sugar Overconsumption
Preference for sweetness starts very early and because of this children are at the highest risk of sugar overconsumption. Children are often exposed to sugary foods and beverages through various sources, including sugary snacks, sweetened beverages, and processed foods.
Because excess sugar turns into fat in the body, excess intake of sugar equals empty calories that lead to obesity and undernourishment in children. This not only affects their growth and development, but also sets them up for the development of type 2 diabetes, hypertension and other metabolic disorders as adults.
The good news is that future cases of type 2 diabetes CAN BE PREVENTED if we protect children from developing obesity in the first place. Teaching kids healthy eating habits early will pay off in health dividends in adulthood.
What Does The Research Say?
In the United States, data from the Centers for Disease Control and Prevention (CDC) indicated that around 20% of children and adolescents aged 2 to 19 had obesity during 2017-2018. Type 2 diabetes used to be a disease of adults. However, with the increasing number of children with obesity this has led to more cases of type 2 diabetes being diagnosed in children and adolescents.
A recent review published by the American Diabetes Association (ADA) using a database of about 2 million youth aged 10–19 years showed the high prevalence of type 2 diabetes among children and adolescents (figure from the paper below).
How do we protect our children from excess sugar intake and obesity? We have to start reading food labels and look at the amounts of “added sugar.” Ideally, the amount of added sugar should be as close to zero as possible. A way to reduce the sugar load in children’s food is to reduce processed food intake, and instead opt for natural, whole foods instead. Promoting regular physical activity is also vital to maintain a healthy weight.
Practical Tips To Keep Our Kids Healthy
- Promote Healthy Eating Habits:
- Provide nutritious meals with a variety of fruits, vegetables, whole grains, and lean proteins.
- Limit the consumption of sugary snacks, beverages, and processed foods.
- Encourage Regular Physical Activity:
- Incorporate daily physical activities into family routines, such as walks, bike rides, or sports.
- Limit screen time and encourage outdoor play.
- Model Healthy Behaviors:
- Be a positive role model by practicing healthy eating habits and an active lifestyle.
- Involve the entire family in making healthy choices.
- Cook with your children! Involving kids in meal preparation can encourage them to try new foods and develop healthier eating habits.
- Establish Regular Meal Times:
- Set consistent meal and snack times to promote a structured eating routine.
- Avoid using food as a reward or punishment.
- Limit Portion Sizes:
- Be mindful of portion sizes and avoid encouraging overeating.
- Teach children to listen to their bodies’ hunger and fullness cues.
- Create a Healthy Home Environment:
- Keep healthy snacks readily available and limit the availability of unhealthy options.
- Foster a positive and supportive atmosphere around food and body image.
