Sugar deep dive

It is true that we should aim to limit our little one’s sugar intake as much as possible in those first few years of life, as unnecessary sugar can lead to negative health implications. These can include, excess intake, heart disease, some cancers, tooth decay and fatty liver disease. (NOTE: there is no research to support excess sugar intake impacting behavior).

Sugar is carbohydrate. Carbohydrates come in various forms, all of which have the same building blocks. These building blocks can be super simple (think a bag of white sugar) or a little more complex (the sugar in breastmilk). Irrespective of the source of the sugar, the important point here is that at its core, all sugar is the same, seen and used by the body the same way. The caveat here is whether there are other things present in that food, making it more nutrient dense, and whether that sugar is naturally occurring or added.

What is the difference between naturally occurring sugar and added sugar?

Whilst they are the same, from a chemical structure perspective, the difference is the other beneficial ingredients – fibre, vitamins, minerals etc – that come with the natural sugars. These other ingredients, help to slow down the digestion process and therefore the release of energy from the food. This not only results in a gentle rise of your blood sugar level, but it helps keep you fuller for longer. When it comes to packaged goods, below is a good guide to follow.

What should you look for on a label?

When purchasing packaged foods, there are a few things to look out for. Sugar can be listed in many forms:

·      Sucrose, glucose, dextrose, maltose, golden syrup, maple syrup, molasses, coconut sugar, agave syrup, fructose, cane sugar, corn syrup, castor sugar, date paste, dextrin, glucose syrup, maltodextrin, brown rice syrup, honey, maple syrup

When choosing a packaged product, it is worthwhile aiming for products with lower amounts of sugar. Whilst it is still important to limit sugar, we predominantly want to avoid the added sugar. So, when looking at an ingredient list and nutrition panel, we’re aiming for less than 5g per 100g and no sugar listed as an ingredient in the ingredients list. If you notice that a product has over 5g of sugar per 100g, check the ingredients list – if sugar is a listed ingredient, it would be best to limit consumption, however, if it’s got more than 5g but sugar isn’t listed, it’s likely that that sugar is coming from a naturally occurring source.

But I hear a lot about refined sugar and refined sugar free products?

This concept of refined vs non-refined sugar comes from diet culture and the wellness industry. Refined sugar refers to sugar that has been processed – castor sugar, high fructose corn syrup etc. Non-refined sugar is things like honey, pure maple syrup, dates etc. So, companies (and health influencers) will have you believe that avoiding refined sugar, or selling you a product that is refined sugar free is healthy and better, but it’s not quite this simple. Sure, it’s great to avoid foods that are heavily processed, and yep, eating sugar from a date, with the naturally occurring fibre, is better than lollies, but as we discussed above, sugar is sugar and at its core, has the same impact on your body, irrespective of its source.

Why limit it before two years?

This is a unique period in which our little people have no concept of what sugar or “sweets” are. So, it’s a lot easier to actively limit added sugar – as a parent you are completely in control of what is served to your little one. After two, particularly with older siblings, it can be a little harder to limit.

What do we do after two?

After two, I would still recommend limiting where you can, but avoid having sugar be taboo or forbidden or referred to as a treat. So, if you’ve got a birthday party to go to or a holiday event at which lots of sweet foods will be served, I encourage you not to make a big deal of it. I would avoid referring to the food as special or sometimes foods or treats, instead, offering if asked for and placing alongside more nutrient dense foods. If you have an older child, and attending birthday parties etc, you can try to offer your little one a nutrient dense meal prior, to ensure they aren’t ravenous at the party, then again follow the above.

Bottom line?

Some key take home points….

·      Sugar isn’t inherently bad - It’s not something we need to fear feeding our children, but it is worthwhile limiting

·      Sugar from natural sources like fruit is “better” as it has other added benefits like fibre, vitamins and minerals

·      When reading a label, aim for no added sugar in the ingredients list, and less than 5g per 100g in the nutrition panel

·      Before 2 years of age, try to avoid added sugar

·      After 2 years of age, this may be harder, but we need to be mindful of our language around food and sugar