Blog from Cheshire Franchise
Sugar in its basic form is a carbohydrate, giving the body energy to function. However, the problem we have today is that we are consuming far too much sugar than our bodies need.
In fact, children from four to six years old should have 19g of free sugars a day; those aged seven to ten should have 24g maximum a day; and adults should limit themselves to 30g of free sugars.
However, children are typically eating over twice as much daily sugar than is recommended, with sweet snacks and sugary drinks contributing heavily to this.
While sugar is a natural form of energy, there are reasons why these daily limits have been set.
What are the cons of having too much sugar?
Obesity
Obesity levels in the UK are getting higher all the time, and shockingly, more than one-fifth of four- to five-year-olds in England are either overweight or obese.
The rate is even higher for older children, with more than a third of ten- to eleven-year-olds falling into these categories.
Sugar heavily contributes to this obesity problem, because children are consuming too many calories. This may be because sugar is less satisfying than other foods so more needs to be eaten to feel full.
For instance, a fizzy drink won’t fill you up, but it could have as many as 200 calories, which is the equivalent of a piece of toast with peanut butter and banana. And I know which one I’d feel more full after!
Heart disease
Parents might not realise it when allowing their child to have packets of sweets, but they could be increasing their little one’s risk of developing heart disease.
A study that looked at participants over 15 years found that those who got between 17 and 21 per cent of their calories from added sugar increased their risk of dying from heart disease by 38 per cent, in comparison with those surveyed whose sugar intake made up eight per cent of their daily calories.
Tooth decay
Poor oral hygiene is a growing problem among children, with 29.3 per cent of five-year-olds in England having tooth decay. This is largely down to the high levels of sugar consumption among kids, as well as lack of education in tooth brushing.
Ages skin
Although children do not have to worry about saggy skin just yet, it is worrying to hear that sugar can damage collagen and elastin, which are needed to keep bones, hair, nails, and skin healthy and strong.
Other health issues
There are lots of other health risks connected with a high sugar diet, including damage to the pancreas, kidneys and liver, joint pain, inflammation and type 2 diabetes. It can also make people more susceptible to mental health difficulties.
However, these are most likely to occur when someone is eating a diet high in free sugars, such as those in sweets, cakes and fizzy drinks.
Sugar itself is not bad for you; find out why here.
Why is sugar NOT bad for you?
Naturally occurring
When people say they are giving up sugar, rarely do they mean they are doing away with fruit, veg, milk or whole grains, and nor should they, as these foods are jam packed with other nutrients.
It is only the free sugars, and added sugars, such as those found in processed foods, that are concerning.
Can be part of a balanced diet
Sugar can definitely form part of a healthy, balanced diet, so long as it is enjoyed with other foods, such as fruit, protein, dairy and vegetables. By giving it up entirely, this is more likely to lead to an unhealthy relationship with sugar and could result in bingeing behaviours.
It is important to remember that an excess of calories makes people put on weight, not the occasional slice of cake. So, as long as you stay within your recommended daily allowance of calories and sugar intake, you can enjoy it without feeling guilty!
Energy intake
Sugar provides carbs, which gives us energy, and children exert themselves so much mentally and physically, it’s no surprise they need lots of energy.
Some foods containing sugars, such as fruits, dried fruits, honey, maple syrup, vegetables, have lots of nutritional benefits, as well as providing energy, so they should not be avoided.
As long as they are eaten as part of a well-balanced diet, allowing children to have naturally-occuring sugars encourages them to make healthy choices while still satisfying a sweet tooth.
So what’s the answer to the sugar crisis?
Now we know that sugars aren’t the enemy, what should parents do to give their children a healthy diet, as well as a healthy attitude towards food?
The secret is avoiding added sugars, such as those in sauces; reducing consumption of sugary drinks; and substituting sweet foods for other tasty options. For instance, you could swap a chocolate brownie for one made from cocoa powder and grated courgettes!
These little changes could mean the difference between exceeding your daily sugar levels and falling well within the limit, allowing you to continue enjoying the occasional treat without any health complications.
Sugar Awareness Week is running between November 11th and 17th 2024 and Kiddy Cook North West is providing a sugar workshop for pupils. If you’re interested in this for your school, get in touch with us today.