Mega Doctor News
Newswise — While most parents know to limit candy, the true danger of sugar in a child’s diet is often hidden in plain sight. A growing body of research reveals that excessive sugar consumption in childhood is linked to a frightening list of long-term health problems, including an increased risk for heart disease, as well as obesity and type 2 diabetes. Consistent, high sugar intake can lead to serious health consequences such as these conditions.
Kids who consume more than 10% of their daily calories from added sugars are more likely to have abnormal cholesterol levels and are at a higher risk for developing type 2 diabetes, a condition once primarily seen in adults. Both are linked to heart disease. Metabolic dysfunction- associated steatotic liver disease (MASLD – formerly called nonalcoholic fatty liver disease) is another risk factor associated with increased sugar intake.
A scientific statement from the American Heart Association (AHA) notes that consuming foods and beverages high in added sugars during childhood is linked to the development of risk factors for heart disease. This includes an increased risk of obesity and elevated blood pressure. The AHA recommends that children between the ages of 2 and 18 should have less than 25 grams – or 6 teaspoons – of added sugar daily.
So where is all the sugar coming from. The answer may be surprising. The single largest source of added sugar in the diets of American children and teens is surgar-sweetened beverages. On average, sugar makes up 17 % of a child’s daily caloric intake, and half of that comes directly from drinks such as sodas, fruit drinks, sports drinks, and sweetened teas. Many of these beverages, some of whidch are marketed as healthy, contain shokcing amounts of sugar. For example, a single 12-ounce can of soda can contain nearly 10 teaspoons of sugar, approaching the entire recommended daily limit for a child.
“Parents are often vigilant about the candy jar, but the real sugar threat to our children’s long-term health is hiding in plain sight on the beverage aisle,” warns Meghan Tozzi, M.D. pediatric cardiologist, Joseph M. Sanzari Children’s Hospital, Hackensack Meridiian, Hackensack University Medical Center. “The alarming truth is that a single sugary drink can contain more than the entire recommended daily sugar limit for a child. This consistent overdose of sugar is a primary driver of childhood obesity, type 2 diabetes, and abnormal cholesterol levels—all significant risk factors that pave the way for heart disease in their future.”
Read nutrition facts labels carefully. Many foods now list added sugar separately. You also can find added sugar by reading the ingredients. Aim for less than 25 grams (about 6 teaspoons) of added sugar per day for children 2 years of age and older. Avoid serving foods and drinks with added sugar to children under 2 years of age. Learn more about nutrition facts labels here.
Serve water and milk. Avoid soda, sports drinks, sweet tea, sweetened coffee, and fruit drinks. If your child does not have milk allergies, milk contains natural sugar (lactose) and provides calcium, protein, vitamin D, and other nutrients children need.
Limit fruit juice. It has more sugar per serving than whole fruit. The American Academy of Pediatrics recommends no more than 4 ounces of 100% fruit juice a day for children ages 1 through 3 years; 4 to 6 ounces for children ages 4 through 6; and 8 ounces for children ages 7 through 14. Do not give fruit juice to infants under 1 year old.
Go fresh and limit processed, pre-packed food and drinks. Sugar is often added to them while they are being made or at the table. For example, there are hidden sources of added sugar in processed foods like ketchup, dried cranberries, salad dressing, and baked beans.
Satisfy your child’s sweet tooth with whole fruit.
There is more that parents can do, according to Melissa C. Wallach, M.D., FAAP, a pediatrician at K. Hovnanian Children’s Hospital, Hackensack Meridian Jersey Shore University Medical Center.
“Other strategies to combat the risk of heart disease and obesity that go hand-in-hand with reducing sugar intake include increasing physical activity and decreasing sedentary behavior. The American Academy of Pediatrics recommends 60 minutes of moderate to vigorous physical each day and recommends limits on screen time and media use. For children under 18 months, the AAP recommends no screen time, while children ages 2 to 5 can have up to one hour a day of parent/guardian-monitored use. For older children, the aim is to keep usage from being excessive. It’s also important to keep use of media and screens from interfering with sleep, family time, social activities and exercise,” shares Dr. Wallach.
