The Facts about Hidden Sugar in Kid's Foods

We may not realize that not all foods with added sugar are sweet, and we eat a lot more sugar than we think. The American Heart Association (AHA) recommends limiting added sugar to nine teaspoons (36 grams) per day for men, and for women and children, only six teaspoons (25 grams). What do we usually get? They estimate that average adults get 17 teaspoons of sugar each day! For men, that’s almost twice the recommended amount, and for women, it is approximately triple the amount! Now, most of us don’t get the teaspoon from the utensil drawer and sit down with the sugar bowl, right?! No. It's the quantity added to our foods of choice that increases this amount.

As of 2021, the Food and Drug Administration (FDA) has required food manufacturers to update their Nutrition Facts Label to include naturally occurring and added sugars. These ingredients, such as high fructose corn syrup, dextrose, and fruit juice, may not scream added sugar when you read the label, but they are the same. Stimulating the food industry to acknowledge these sugar additives makes them less likely to include them, thus making foods healthier (1, 2). Some food companies removed or reduced these ingredients from their product, so they don't have to add them to the label.

Sugar is a type of carbohydrate. Whether it's natural sugar or processed sugar, your body uses it for energy. Healthy foods like fruits, vegetables, and dairy products naturally contain sugar. However, hidden sugars are added during processing to make food more appealing.

It helps:

Most of these items will not say "sugar" in the ingredients list, but rather those names that end with "-ose." We must learn to read labels and reveal these substances hidden in our food before bringing it home from the grocery store. Food and drink labels must list their ingredients by weight, beginning with the heaviest. If a type of sugar is one of the first few on the list, the product is probably very high in sugar (2).

Let's talk about children. Young age is where sugar addictions can start, so it is important to curb it, beginning in their infancy. Babies starting solid foods shouldn't begin with sweet stuff. If we start training our child's taste buds early, they will develop habits and taste preferences for their lifetime.

Children should not have any added sugars under the age of two. The American Academy of Pediatrics (AAP) recommends less than six teaspoons (25 grams) of added sugar each day for children older than two.

Consider this: Just eight ounces (25 grams) of orange juice can have 35-40 grams of sugar. That's how quickly our children can get more than enough sugar. Along with those listed previously, honey, sucrose, agave, maple syrup, or molasses may seem natural, but they are still added sugar and need to be eaten in moderation. There are more than 60 names for added sugar (3).

Too much sugar has many adverse effects on children. Their mood, activity, and hyperactivity levels are affected. Children tend to be overly stimulated by foods with added sugar, and the need to work off this energy can cause them to be hyperactive. You don't want to give a child a cookie or juice when wanting him to take a nap!

Too much sugar can lead to diabetes, obesity, heart disease, and many other diseases. It can also lead to tooth decay and poor nutrition in general. Eating the extra calories from the sugar added to your diet promotes these adverse effects.

Type I diabetes is usually something children have at birth while Type II diabetes is often caused by lifestyle choices, including what is eaten regularly. In both, there is too much sugar in the blood while not getting into the cells. Prolonged uncontrolled blood sugar levels can cause damage to organs in the body.

Obesity in children has become a severe problem in the United States. Approximately 20% of children aged 2 to 19 years are obese. The prevalence gets higher the older the child gets. Too many calories and insufficient activity causes obesity and leads to other complications such as heart disease. Every pound of added weight causes the heart to work harder and can be harmful over time (4).

Tooth decay is a significant concern when children consume too much sugar. The sugar interacts with the bacteria typically found in the mouth and creates acids that can break down the enamel. When the enamel breaks down, it can cause dental caries, otherwise known as cavities. Cavities can lead to other dental issues such as toothaches and abscesses if not treated. These are avoidable. Decreasing added sugar and correct oral hygiene are the key. Our dentists and staff at Jungle Roots can direct you to a healthier path to dental health.

Re-training the taste buds is the most significant battle if your child is already familiar with sugar in their diet. Small steps are the best way to overcome sugar cravings. Start with one item and remove it from the menu for a week. Make little sustainable changes, and they will continue to do them forever. If you choose to include sweets in your family’s diet, here is some information on healthier ways to eat sweets.

Here are some suggestions and alternatives to help you begin (2, 5):

A child should not be introduced to added sugar, especially under the age of two. If they never have it, they will not want it. Influencing your child's food choices from infancy can make a difference in their entire life. You can nurture their taste preferences as their parent, and they can avoid many health issues and keep their teeth healthy in the future. If your child has already developed a taste for sugar, use the suggestions in this article to turn those taste buds around! The risk for tooth decay, obesity, and related diseases is real and detrimental. Please help your child choose to be healthy by setting an example for them and showing them the benefits of wholesome, nutritious food without the added sugar!