When we, as parents, think of sugar, we often imagine candies, chocolates, or sodas. However, hidden sugars can be found in many foods, including those we typically consider “healthy.” This is concerning because children, with their smaller calorie needs yet greater nutritional demands, are particularly vulnerable to these hidden dangers. Excessive sugar intake can pave the way for significant health issues, including obesity, dental cavities, and diminished concentration. Moreover, the long-term consequences can be dire, leading to serious conditions like type 2 diabetes and fatty liver disease. It is essential to be vigilant and informed about the sugar content in all foods to safeguard our children's health and well-being.

Health Tips Video from our Nutritionist

Where Do Hidden Sugars Come From?

1. Whole-grain bars and breakfast cereals:
   1. Even "whole grain" or "fortified" cereals can have a lot of added sugar, and many kid-targeted cereals have more sugar than a dessert. 
2. Flavoured yoghurts & milk drinks: 
   1. Fruit yoghurt can include up to 3–4 teaspoons of sugar per small cup.
   2. Flavoured milk and prepared milkshakes are frequently sweetened as well.
3. Packaged juices & smoothies: 
   1. "100% fruit juice" may seem like a healthy option, but it contains sugar and no fibre. 
   2. Cafe smoothies frequently contain additional syrups. 
4. Ketchup, Sauces, and Condiments: 
   1. Just two tablespoons of ketchup can conceal a teaspoon of sugar (5 mg).
   2. Sweeteners are also found in salad dressings and pasta sauces. 
5. Processed snacks:
   1. Sugar is a major ingredient in crackers, biscuits, and even certain "energy bars."
   2. Frequently promoted as "healthy snacks" for children.

Why Hidden Sugars Matter

Recommended limit: 

The World Health Organisation (WHO) advises that children get less than 10% of daily calories from added sugars—ideally under 5%. For instance, a 7-year-old child can have no more than 3–4 teaspoons per day.

Strategies for parents to reduce sugar intake

1. Carefully read the labels:
   1. Keep an eye out for terms like molasses, fructose, maltose, dextrose, corn syrup, cane juice, and honey.  All of this refers to sugar.
   2. Select foods that have fewer than five grams of sugar per serving.
2. Opt for whole fruits rather than juices:
   1. Whole fruits offer fibre, vitamins, minerals, and natural sweetness.
3. Provide plain dairy:
   1. For natural sweetness, use plain milk or yoghurt and top with fresh fruit.
4. Homemade snacks: 
   1. Replace packaged biscuits with roasted nuts, fruit slices, or homemade muffins made with honey/ jaggery and dried fruits (date/raisin muffin)
   2. We can use natural sugar like fruit sugar or Fructose as sugar substitutes (try our banana cake, apple pancake at GIS parents’ lounge)
5. Set an Example:
   1. Kids imitate their parents' eating patterns; if they observe you avoiding sugary snacks and beverages, they will follow suit.

Sugar can be difficult to spot. It often hides in cereals, drinks, sauces, and snacks, quickly accumulating in a child's diet. By making small changes, parents can safeguard their children's health, enhance their learning abilities, and help them cultivate healthy eating habits for life.

By Farah Diba
Nutritionist