When it comes to sugar, you can have too much of a good thing
The effects of sugar have been well documented over the years, with it being linked to obesity, type 2 diabetes, hypertension and cardiovascular disease. This is dangerous for children’s health, but beyond the physical implications are neurological ones, with sugar negatively impacting cognitive function, mood and behaviour in children.
The South African government has implemented the Health Promotion Levy (HPL) to limit consumers’ daily intake. But parents and caregivers also play a vital role in limiting children’s sugar intake because there are so many hidden sugars in children’s food and drinks. If parents don’t take the necessary precautions, little ones can consume excess sugar incredibly easily.
This can be of particular concern for parents whose children already struggle with focus and concentration. Sugar plays a significant role in brain function, providing a quick source of energy, but the overconsumption of sugar can be a real problem.
When children consume sugary foods and drinks, their blood sugar levels rise rapidly, providing a quick burst of energy. However, this surge is short-lived, often followed by a sharp drop in blood sugar levels, commonly known as a sugar crash. These fluctuations can cause irritability and mood swings, difficulty concentrating and paying attention, fatigue and sluggishness.
High sugar intake doesn’t just affect energy and mood, it can also disrupt a child’s overall nutrition by reducing the intake of essential nutrients. Many children with ADHD already have selective eating habits, preferring specific textures, flavours or colours. If diets are filled with low-nutrient, high-sugar foods, this can further prevent these children from getting sufficient nutrition.
Sugar disrupts nutrition because children feel full too quickly, leaving less room for nutrient-dense foods like vegetables, protein and whole grains. Children also miss out on key brain-boosting nutrients like omega-3s, iron, magnesium, zinc and B vitamins – essential for attention, learning and mood regulation. In addition, children can experience weaker immunity and digestive health, as excessive sugar can disrupt the balance of gut bacteria, affecting nutrient absorption.
Avoid crashing
Sugar triggers the release of dopamine, the brain’s ‘feel-good’ neurotransmitter, which can create a cycle where kids crave more sugar to experience the same pleasurable effect. Over time, frequent sugar intake can overstimulate the brain’s reward pathways, leading to increased cravings and impulsive behaviour, difficulty with self-regulation and higher risk of developing unhealthy eating habits.
Although more research is needed, high sugar intake has been linked to inflammation in the brain, particularly in areas responsible for memory and learning. Chronic inflammation can contribute to cognitive difficulties and make it harder for children to retain information and focus.
Reducing added sugar doesn’t mean eliminating all sweet foods, but is rather about making smarter choices that support stable energy levels and brain function. Instead of sugar-laden fruit juices, fizzy drinks and flavoured milk, parents can give their children water or rooibos tea.
Instead of sugary cereals, biscuits and chips for snacks, rather serve yoghurt with fresh fruit, peanut butter on whole-grain toast, eggs or cheese and wholegrain crackers. Protein and fibre help slow sugar absorption, keeping blood sugar stable and preventing energy crashes.
Look for hidden sugars in common products like yoghurts, sauces and snack bars. Choose foods with less than 5g of added sugar per 100g. Food items with more than 15g of added sugar per 100g are considered too high in sugar. Veer away from store-bought treats and make healthier alternatives at home.
Make it tasty
Healthy treat recipes can be easy to make:
- Creamy low-sugar smoothie: Blend frozen bananas, plain yoghurt, peanut butter, ice and a splash of rooibos for a naturally sweet, creamy smoothie. Add chia seeds or flaxseeds for extra fibre and omega-3.
- Fruit-sweetened muffins: Use mashed bananas, dates or unsweetened apple sauce instead of refined sugar when making muffins. Add whole-wheat flour and milk for a nutrition boost. Try mix-ins like grated carrots, cinnamon or blueberries for extra flavour.
- Fudgy pumpkin oat brownies: Use mashed pumpkin for natural sweetness and moisture in brownies. Add oats to increase fibre and reduce sugar. Use dark cocoa powder for a rich flavour without added sugar.\
- Rooibos fruit slushies: Blend fresh fruit such as watermelon, strawberries and mango with brewed and cooled rooibos. Pour into ice-cube trays or popsicle moulds and freeze for a refreshing, sugar-free summer treat.
- No-bake energy balls: Mix oats, nut butter, chia seeds, cocoa powder and a drizzle of honey for a quick, nutrient-dense snack. Roll into bite-sized balls and refrigerate for a grab-and-go energy boost.
- Tea-infused jelly cups: Brew rooibos and mix with gelatine and fresh orange juice for a natural, sugar-free jelly. Pour into small cups and let it set in the fridge for a fun, healthy dessert.
Encourage children to eat by not shaming other foods but offering options for them to choose from instead. Involve them in making healthier choices at home, such as picking fresh fruits over packaged sweets. Keeping children hydrated may also help reduce irritability. By making these small, sustainable changes, parents can help support their children’s brain function, attention span and overall wellbeing – without the negative effects of excessive sugar.
Text | Mbali Mapholi
Photography | Pixel-Shot
Mbali Mapholi is a Laager Rooibos partner dietitian.
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