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Sugar in children's diets what parents should know
Table of Contents
1. Types of sugars
The European Food Safety Authority divides sugar in food into two types:.2. In the case of sugar, the sugar content shall not exceed 50% by weight of the product concerned
Added sugars do not occur naturally in food products and are used primarily to improve the flavor, consistency and durability of the product. They are artificially added to food in the process of making or preparing food. They are found in sweet drinks, sweets, snacks, jams, ready foods or breakfast foods; they may be of natural origin (e.g. saccharose, table sugar, or glucose) or may be derived from sugar syrups, such as glucose-fructose syrup.3. Naturally occurring sugars in food
Naturally occurring sugars in food products are often paired with other nutrients such as fiber, vitamins and minerals (EFSA 2022). It is possible to distinguish between fructose present in fruit and honey, lactose and galactose found in milk and milk products, sucrose in starch and sugar beets, and glucose, maltose present within starch products. They are present in foods in their natural form and are not added by humans.4. The effects of excessive sugar consumption
When excess body weight is associated with an increased risk of developing type 2 diabetes and circulatory disorders such as hypertension or atherosclerosis. Stanhope 2016). When too much of it appears in the diet, bacteria present in the oral cavity convert it into acids, such as lactic acid or acetic acid, which show signs of damage to the stomach. However, when pH is too low, glucose begins to dissolve, which also leads to loss of nerve tissue, or to increased blood pressure. Blood sugar levels are a particularly important problem in the case of patients who are overly active in their diets, because their excessive intake of fatty foods can also cause harm to the body (D. L. Scott, 2019).5. When and how much sugar can be added to a child's diet
If sugar is introduced into a child's diet at an early age, there is a risk that naturally occurring sugars, such as fructose in fruit and lactose in milk, may be introduced into the diet from the moment they start to consume vegetables, fruits and other foods with less intense flavor. The maximum daily intake should not exceed 10% of the total energy consumption, and the greatest benefits should be observed if this is not more than 5% (ESPGHAN 2018).6. How to control sugar intake in children
Controlling your baby's sugar intake is very important, but it's often not easy.7. Healthy eating habits from an early age
Give your child healthy and varied meals that include vegetables, fruits, whole grains, protein, and dairy products so that the child learns that healthy eating is the norm.8. Avoid sweetened drinks
Encourage your child to drink water as a primary beverage because water is the best way to water and contains no added sugar, limit the consumption of juices and sugary drinks such as soft drinks and energy drinks.9. Check the amount of candy and snacks
Try to restrict access to sweets at home. Sweets, cakes, ice cream, and high-sugar snacks should be given to the child sporadically, not every day.10. The following information shall be provided in accordance with the procedure referred to in point (a) of Article 4 (1) of Regulation (EU) No 1308/2013:
Some foods that seem healthy may contain a significant amount of sugar. When you buy foods, look for labels and information about added sugars.11. English: extra_id_3> English: <extra_ed_4> English:
This way, you can limit the amount of sugar you add to your meals and snacks.12. Choose healthy snacks
These snacks are high in nutrients and contain less sugar than ready-made foods. If a child needs a snack, choose healthy options such as fruits, vegetables, nuts, and natural yogurt.13. Control your intake of sweet breakfast cereal
Choose breakfast cereals that are low in sugar and avoid those that contain a lot of added sugar.14. Set an example
If you eat a healthy diet and control your sugar intake, your child will be more likely to do the same thing.
