5 Reasons Why Sugar Consumption Needs To Be Restricted In Children

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JAKARTA - Many studies have proven the negative effects of excessive consumption of sweet foods, ranging from behavioral disorders, allergy symptoms, digestive problems, obesity, to weakened immunity. This still doesn't add to the classic risk that doctors and parents have been warning about for hundreds of years, namely the threat of toothache due to cavities.

The thing is, keeping kids away from sugary foods is a challenge just as difficult as keeping ants away from a pile of sugar. Is there an effective way to do it?

Reduce consumption of sugary drinks

Jennifer Hyland, RD, a pediatric dietitian, says avoiding sugary drinks, including juices, makes a big impact. "Even though 100% fruit juice doesn't always contain sugar, it's still a lot of sugar concentrated in one place," says Hyland. "For that, try to avoid soft drinks and energy drinks, especially sweet tea and coffee."

Study food labels

Now on every food package there is an ingredients label that shows the amount of added sugar in the food. “Added sugar writing can help you make smarter choices. If the food contains 10 grams of added sugar, try something else, as that's almost half the recommended amount for children," Hyland adds.

Choose foods with less than 10 grams of sugar and more than 5 grams of fiber

Cereals and granola are claimed to be healthy foods, but they contain a lot of sugar. Instead of forbidding children to eat both, Hyland says to look for products that contain less than 10 grams of sugar, and if possible, more than 5 grams of fiber.

“Fiber is beneficial in many ways. It helps satiety, lowers cholesterol and lowers the risk of diabetes and prediabetes," he said. "Many products have natural sugars, such as fruits and vegetables, and are high in fiber."

Create your own healthy snacks for kids

Processed foods often have no added sugar. So the more food you can prepare yourself at home, the better. “Making mini muffins instead of buying them at the store makes a difference. Even though your processed products may contain sugar, you can choose a more natural type of sugar or control the amount,” explains Hyland. You can also try making granola bars sweetened with dates to avoid added sugar.

Train your child's appetite

Hyland advises that when you introduce solid foods to children, don't start with sweets. "If we don't introduce too much sugar in the first place, then their taste buds won't really want that flavor." It's okay to give fruit, but preferably not with sugar added to it.