Say no to candy for your kid, save them from diabetes as adults

Do you think giving sugary treats to your little ones makes them feel special? While it may bring joy at the moment, it could increase their risk of developing diabetes as they grow older.

In Short

• Cutting your child's sugar intake could reduce their risk of Type 2 diabetes as an adult
• Excessive sugar intake can negatively impact a child's short and long-term health
• After age 2, consuming sugar in moderation is generally considered safe

When a baby takes their first step, we celebrate with halwa. If they're a bit cranky, we reach for candy to calm them. And when we're enjoying some chocolate, we follow the "sharing is caring" mantra.

Pampering our children and marking their little milestones with sweets comes naturally to us. But as much as we love treating them, it's important to rethink the sugar habit.

Even when parents try to limit their child's sugar intake, they often face pushback from grandparents, who may argue, "This is how you were raised, and you turned out fine."

However, times have changed, and so has what we know about nutrition. Our parents didn't have access to the kind of health information we have today.

According to new research published in Science, reducing sugar intake in a child's first 1,000 days—starting from conception through age two—may significantly lower their risk of chronic illnesses later in life. The study found that cutting sugar during this critical period could reduce the risk of Type 2 diabetes by about 35 per cent. Additionally, it may also lower the risk of high blood pressure by around 20 per cent.

With around 77 million adults in India already living with Type 2 diabetes, a number projected to rise to 134 million by 2045, according to the World Health Organization (WHO), taking mindful steps now could change that trajectory for the next generation.

"Early dietary habits can have a profound impact on long-term health. This study emphasises how essential it is to form healthy eating habits from a young age, as childhood diets can set the foundation for a lifetime of health," Dr Shreya Dubey, consultant, neonatology and paediatrics, CK Birla Hospital, Gurugram, tells India Today.

The doctor adds that excess sugar, particularly from added sugars and sugary beverages, can lead to insulin resistance, a key factor in the development of Type 2 diabetes.

Are you increasing your kid's diabetes risk?

According to Dr Dubey, giving infants and toddlers high amounts of added sugar can contribute to an increased risk of developing Type 2 diabetes later in life. In early childhood, excess sugar intake can also contribute to obesity, a significant risk factor for Type 2 diabetes.

For children, limiting sugar intake can help regulate blood sugar, improve energy levels, and support a healthy weight, all of which contribute to a reduced risk of diabetes and other metabolic disorders.

Dr Dhiren Gupta, paediatric pulmonology and allergy specialist, Sir Ganga Ram Hospital, New Delhi, agrees, "Early exposure to a high sugar diet can also result in an increased appetite for sweet foods, desensitisation to sweetness, and an altered gut microbiome."

Adding to this, Dr Rahul Verma, director, neonatology and general paediatrics, Sir HN Reliance Foundation Hospital, Mumbai, shares, "I firmly believe that the natural carbohydrate (sugar) content in food should suffice to maintain the nutritive requirements for children. Sugar is directly utilised by the brain and red blood cells, while all other organs require other metabolites. The foetal and newborn brains grow at a maximal velocity till about 2-3 years of age. Hence, a normal amount of sugar is logical, but an excess has been implicated in causing short and long-term effects."

Remember, sugar is harmful

Excess sugar can be quite harmful for children, impacting both their short-term and long-term health.

• Increased risk of obesity and diabetes: High sugar intake can lead to weight gain and increase the risk of Type 2 diabetes, even in children. Sugary foods and drinks are often 'empty calories,' providing energy without essential nutrients, which can contribute to unhealthy weight gain and metabolic issues.
• Impact on dental health: Sugar is a leading cause of tooth decay in children. Bacteria in the mouth feed on sugar, producing acids that erode tooth enamel, leading to cavities, discomfort, and costly dental procedures.
• Behavioural and cognitive effects: Diets high in added sugar can impact attention span, concentration, and learning ability. While sugar itself doesn't cause hyperactivity, frequent spikes and crashes in blood sugar can affect mood, energy levels, and focus in children.
• Weakened immune system: High sugar intake can temporarily suppress the immune system, making kids more vulnerable to infections. Consistent, high sugar consumption can create chronic inflammation, which has been linked to various health issues.
• Long-term health risks: Early exposure to excessive sugar can set the stage for lifelong health issues, including an increased risk of heart disease, high blood pressure, and other metabolic disorders in adulthood.

"Sugar in the form of carbohydrates forms an essential component of the macronutrients required for normal growth and development. Excess intake, however, can be very harmful," adds Dr Verma.

The right age to start sugar consumption

The American Academy of Paediatrics and the World Health Organization recommend avoiding added sugars entirely for children under the age of 2. After age 2, it's generally safe to introduce small amounts of added sugar in moderation, but it's best to keep it limited.

For children aged 2-18, the American Heart Association recommends no more than 25 grams (about 6 teaspoons) of added sugar per day.

Here are some items that parents often add to their child's diet that are high in sugar: packaged juices and flavoured drinks, flavoured milk and health drinks, biscuits and cookies, breakfast cereals, packaged yogurt, and flavoured curd, sweets, chocolate spreads and jams, packaged snacks, and chips, bakery items like muffins, cakes, and pastries, ice creams, and other frozen desserts.

Limiting your child's sugar intake

• Choose whole foods: Focus on whole fruits, vegetables, whole grains, and proteins instead of processed snacks and desserts. Fruits contain natural sugars along with fibre and essential nutrients, making them a healthier choice than sugary snacks.
• Read labels carefully: Many packaged foods marketed to children, like yogurt, cereals, and snack bars, contain hidden sugars. Check labels for added sugars, and aim to choose products with low or no added sugar.
• Limit sugary drinks: Avoid sodas, fruit drinks, and other sugary beverages. Instead, offer water or milk, and when giving juice, choose 100 per cent fruit juice and limit it to small amounts.
• Make healthy swaps: Substitute sugary snacks with healthier options like fresh fruit, unsweetened yogurt with berries, or nut butters with apple slices. Homemade versions of popular snacks can also be made with reduced sugar.
• Set a positive example: Kids learn by watching, so model healthy eating habits by choosing nutritious options and limiting your own sugar intake.
• Plan treats for special occasions: Instead of making sweets a daily part of meals, save them for special occasions. This helps kids understand that sugary treats are okay occasionally but aren't a regular part of their diet.
• Cook at home more often: Preparing meals and snacks at home allows you to control ingredients, including sugar levels. You can use natural sweeteners like apple sauce or mashed bananas as alternatives in recipes.
• Limit screen time: Setting screen time restrictions for children can help reduce their exposure to food advertisements, especially those promoting sugary snacks and beverages.
• Encourage a balanced diet: Teach children to enjoy a variety of foods by introducing different flavours and textures. This reduces reliance on sweet tastes and helps develop a more balanced palate.

Dr Gupta mentions that it is vital for parents to actively monitor their child's sugar intake and establish restrictions on sugary foods and beverages. They must also promote physical activities to keep their child active and should refrain from using sugar as a reward or source of comfort.