As parents often I feel like we find ourselves worrying more about our own sugar intake, because we don’t want to gain weight. Or possibly we may have a fear of type 2 diabetes or another health issue. We don’t put much thought into the amount of sugar our kids are consuming on a daily basis.
After all they’re kids we had sugar when we were kids and look how we turned out. Right?
What’s childhood without candy and other sugary treats?

According to the CDC’s 2014 diabetes report card, more than 5,000 new cases of type 2 diabetes are estimated to be diagnosed among Americans younger than age 20 each year. More and more children are being diagnosed with type 2 diabetes and fatty liver disease, a disease normally associated with consuming too much alcohol.

How Is This Possible?

On average children ages 2-18 are consuming 2-3 times more than the US dietary guidelines recommended less than 10% of their caloric intake in sugar a day. Basically meaning that young children on average are taking in an average of 13 tsp per day. While teens are taking in an average of 22 tsp per day. This over load of  sugar is putting strain on the liver similar to alcohol, because sugar is metabolized in the liver like alcohol. This seems to be the reason why now children are presenting with diseases usually related to alcohol consumption.

Other Ailments Increasing Due to Too Much Sugar

It’s not just type 2 diabetes and fatty liver disease. There has also been an increase of metabolic syndrome, increased fat around the waist, increased blood pressure, high cholesterol, and risk for heart disease. Which may be why the American Heart Association has issued their own stricter guidelines that states children between the ages of 2-18 should limit their daily added sugar intake to 6 tsp. They have also recommended to limit sugar sweetened beverages like soda to one 8oz serving per week.

Children who are consuming too much sugar can also just appear with cold and allergy symptoms. Or they could wake in the middle of the night with croup and acid reflux. Too much sugar can weaken their immune system so they are catching more bugs. Also it can just lead to poor diet choices, not wanting to eat fruits and veggies. (1)

Tips To Reduce Sugar

Make these changes gradual as it can be difficult to break the sugar craving cycle. Also don’t completely eliminate them, unless there’s a medical reason that it’s necessary, or a child may over indulge in sweets when possible. It’s best to find the happy medium and provide education.

• Get Rid of Juice – Even 100% juice, organic juice, no sugar added still on average is about 22 grams of sugar in a pouch. Instead offer water or seltzer water and add fruit to infuse for fun flavors.
• Eliminate Sports Drinks and Energy Drinks – Even if your child plays sports water should be sufficient and if not there are electrolyte waters available too.
• Swap Fruit Flavored Yogurts – Get plain unsweetened yogurt and add your own fruits to flavor it.
• Bake with Applesauce – in place of sugar when possible bake with no sugar added applesauce.
• Skip Fruit Snacks – Buy fresh fruit and have it washed and ready to be grabbed to eat on the go.
• Skip Dessert – Make dessert not be an everyday occurrence but a special treat. If your kids were like mine raised with it at the end of dinner switch to fruit. Make it fun though by allowing them to pick out new fruits. Or make nice cream (fruit ice cream) for special occasions.
• Be a Role Model – Make these changes yourself and lead by example. They will do as you do not as you say.
• Voice Your Opinion On Sugar & Educate – Helping your kids realize why you are implementing these changes will help them to be more willing to adapt, especially if you remain consistent in your decision.

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