Is my child eating too much sugar?

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Doughnuts440-043f90d.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Doughnuts440-043f90d.jpg?quality=90&amp;resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Doughnuts440-043f90d.jpg?quality=90&amp;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-890407 alignnone size-landscape_thumbnail" alt="A young child holding ring doughnuts over her eyes" title="Is my child eating too much sugar?" /> <p class="p1">Most of us eat too much sugar. In fact, the <a href="https://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/" target="_blank" rel="noopener"><span class="s1">World Health Organisation</span></a> recommends that we should reduce the amount of ‘free sugars’ we eat. But what exactly does this mean?</p>
<p class="p1">‘Free’ sugars are any sugars that are added to food or drinks, or found naturally in unsweetened fruit juices and fruit purées, as well as honey and syrups. This does not include natural sugars found in whole fruit, vegetables and milk.</p>
<p class="p1">No more than of <a href="https://www.nhs.uk/common-health-questions/food-and-diet/how-much-sugar-is-good-for-me/" target="_blank" rel="noopener"><span class="s1">5% of our daily calories</span></a> should come from these ‘free’ sugars. Although progress has been made in reducing our intake, the most recent <a href="https://assets.publishing.service.gov.uk/media/614b16c8d3bf7f71919a7f47/Follow_up_stud_2020_main_report.pdf" target="_blank" rel="noopener"><span class="s1">UK nutrition survey</span></a> shows that although children under 11 consumed less ‘free’ sugars, older children and adults showed inconsistent reductions in their sugar intake. Overall, our kids are consuming about <a href="https://www.nhs.uk/healthier-families/food-facts/sugar/#:~:text=Too%20much%20sugar%20is%20bad,heart%20disease%20and%20some%20cancers" target="_blank" rel="noopener"><span class="s1">twice the amount of sugar</span></a> that is recommended, with half of it coming from snacks and sugary drinks.</p>
<p class="p1"><b>Looking for </b><a href="/recipes/collection/low-sugar-recipes" target="_blank" rel="noopener"><span class="s1"><b>low-sugar recipe</b></span></a><b> ideas? Check out our </b><a href="/recipes/collection/low-sugar-breakfast-recipes" target="_blank" rel="noopener"><span class="s1"><b>low-sugar breakfast recipes</b></span></a><b> and </b><a href="/howto/guide/top-10-low-sugar-snacks" target="_blank" rel="noopener"><span class="s1"><b>low-sugar snack ideas</b></span></a><b>, then discover our </b><a href="/howto/guide/top-sugar-swaps-your-family" target="_blank" rel="noopener"><span class="s1"><b>top sugar swaps for your family</b></span></a><b>.</b></p>
<h2 class="p1"><b>What happens when we eat too much sugar?</b></h2>
<p class="p1">Consuming too much sugar on a regular basis means we’re eating too many calories, and if we don’t use these calories as fuel, our body will store them as fat. This can lead to weight gain and, if this happens to our children, they may carry the weight into their adolescent and adult years, potentially leading to <a href="https://www.nhs.uk/healthier-families/food-facts/sugar/#:~:text=Too%20much%20sugar%20is%20bad,heart%20disease%20and%20some%20cancers" target="_blank" rel="noopener"><span class="s1">type-2 diabetes, heart disease and obesity</span></a>.</p>
<p class="p1">Some people believe that <a href="/howto/guide/behaviour-children-food-and-additives" target="_blank" rel="noopener"><span class="s1">diet affects their child’s behaviour</span></a>, and that children are more likely to be hyperactive when they eat too much sugar, making them less likely to concentrate and focus.</p>
<p class="p1">This is a hotly debated topic, with many parents saying that what their child eats dramatically affects their behaviour. While there are no published studies to confirm this and even <span class="s1"><a href="https://www.psychologytoday.com/gb/blog/parenting-translator/202302/does-sugar-really-cause-bad-behavior-in-children#:~:text=Surprisingly%2C%20research%20consistently%20finds%20that,cognitive%20functioning%2C%20or%20academic%20performance" target="_blank" rel="noopener">some that dispute it</a>,</span> what we do know is sugar leads to tooth decay, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10565295/" target="_blank" rel="noopener"><span class="s1">most common cause of hospital admissions </span></a>among children aged six to 10 in England. The consequence is that poor dental health can impact school attendance, as well as sleeping, eating, speaking and socialising. Health experts, including the British Dental, Dietetic and Medical Associations all lobbied the government for a <a href="https://www.lshtm.ac.uk/research/research-action/features/uk-sugar-tax-will-it-work" target="_blank" rel="noopener"><span class="s1">sugar tax</span></a>, which is now in place in the form of the <a href="https://www.instituteforgovernment.org.uk/explainer/sugar-tax#:~:text=The%20levy%20is%20paid%20to,8g%20of%20sugar%20per%20100ml" target="_blank" rel="noopener"><span class="s1">Soft Drinks Industry Levy</span></a>.</p>
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<h2 class="p1"><b>How much ‘free’ sugar should my kids have?</b></h2>
<p class="p1">While there is room for a little bit of added sugar in our children’s diets, sugar-laden food and drink should be seen as occasional treats, not the norm. High-sugar foods tend to contain fewer vitamins, minerals and fibre, and they may start to replace the more nutritious foods children need for growth and development.</p>
<h3 class="p1"><b>Maximum amount of daily ‘free’ sugar intake by age group is as follows:</b></h3>
<ul class="ul1">
<li class="li1">Four to six years – 19g (5 teaspoons)</li>
<li class="li1">Seven to 10 years – 24g (6 teaspoons)</li>
<li class="li1">From 11 years – 30g (7 teaspoons)</li>
</ul>
<p class="p1">There’s no guideline limit for children under four years of age, but it’s recommended that they avoid sugar-sweetened drinks and foods.</p>
<h2 class="p1"><b>Where are the hidden sugars?</b></h2>
<p class="p1">Biscuits, some breakfast cereals, sauces (including pasta sauce), cakes, chocolates, sweets, fizzy drinks, smoothies and fruit juice are all considered to be high in ‘free’ sugars. Almost a quarter of the ‘free’ sugars in our children’s diet come from sugary drinks, not surprising when <a href="/howto/guide/how-much-sugar-is-in-a-can-of-cola" target="_blank" rel="noopener"><span class="s1">one single can of regular fizzy drink</span></a> may contain as much as 9 tsp sugar.</p>
<h2 class="p1"><b>How can I tell if a product is high in sugar?</b></h2>
<p class="p1">In order to identify products that are high in sugar, you’ll need to become label savvy. The figures you see on a nutrition label represent the total sugar, so this includes the added ‘free’ sugars as well as those that are naturally found in the food.</p>
<h3 class="p1"><b>Here is what to look for:</b></h3>
<ul class="ul1">
<li class="li1">High: more than 22.5g of total sugars per 100g</li>
<li class="li1">Low: 5g or less of total sugars per 100g</li>
</ul>
<h3 class="p1"><b>Drinks are considered high or low in sugar if they fall above or below the following figures:</b></h3>
<ul class="ul1">
<li class="li1">High: more than 11.25g of total sugars per 100ml</li>
<li class="li1">Low: 2.5g or less of total sugars per 100ml</li>
</ul>
<p class="p1">If the amounts of sugars per 100g/100ml are between these figures, that’s regarded as a medium level.</p>
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<h2 class="p1"><b>Simple sugar swaps</b></h2>
<ul class="ul1">
<li class="li1">Swap high-sugar breakfast cereals for healthier muesli with no added sugar, or opt for wholegrain toast, plain yogurt with fruit or porridge with berries. Make sure you read labels closely, as some breakfast cereals position themselves as high-fibre and healthy, yet contain significant levels of sugar.</li>
<li class="li1">Instead of cakes, pastries, biscuits and sweets, snack on unsalted nuts, breadsticks, fruit and veg sticks, or oat cakes topped with a small amount of peanut butter, sliced banana, cheese or <a href="/recipes/hummus" target="_blank" rel="noopener"><span class="s1">hummus</span></a>.</li>
<li class="li1">Rather than fizzy drinks, try sparkling water mixed with a small amount of unsweetened fruit juice. Alternatively, blend some fruit, ice and milk to make a <a href="https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/" target="_blank" rel="noopener"><span class="s1">smoothie</span></a>, although smoothies should also be limited because blended fruits are a source of ‘free’ sugar. Although they do contribute to your five-a-day and your vitamin and mineral intake.</li>
<li class="li1">Try one of our <a href="/howto/guide/sugar-free-baking" target="_blank" rel="noopener"><span class="s1">sugar-free bakes</span></a>. For another dessert option, try plain yogurt topped with berries or fruit salad.</li>
<li class="li1">Be a role model – <a href="/howto/guide/they-do-we-do" target="_blank" rel="noopener"><span class="s1">children tend to copy behaviour</span></a>, so if they <a href="https://pubmed.ncbi.nlm.nih.gov/33161915/" target="_blank" rel="noopener"><span class="s1">see you eating a healthy diet</span></a>, they will too.</li>
</ul>
<p class="p1">Remember, the advice isn’t to restrict sugar as demonising one ingredient isn’t helpful. We should instead encourage our children to make healthier choices, eat more fruit and vegetables and choose wholegrain options to increase their fibre intake. <a href="/howto/guide/how-much-exercise-do-children-need#" target="_blank" rel="noopener"><span class="s1">Being active </span></a>is also key and encouraging different sports and activities is just as important as eating a healthy diet.</p>
<h3 class="p1"><b>Next, try:</b></h3>
<p class="p1"><span class="s1"><a href="/howto/guide/healthy-eating-what-young-children-need" target="_blank" rel="noopener">Healthy diet for young children</a></span>, <a href="/howto/guide/nutrition-middle-years-5-13-years" target="_blank" rel="noopener"><span class="s1">school children </span></a>and <a href="/howto/guide/healthy-eating-what-adolescence-need" target="_blank" rel="noopener"><span class="s1">adolescents</span></a>.</p>
<p class="p1">Curious about quitting sugar or finding alternative sweet substitutes? Find out <a href="/howto/guide/all-you-need-know-about-sugar" target="_blank" rel="noopener"><span class="s1">all you need to know about sugar</span></a> in our expert guides.</p>
<hr>
<p class="p1"><i>This article was reviewed on 20 May 2024 by Kerry Torrens.</i></p>
<p class="p1"><span class="s1"><a href="/author/kerrytorrens" target="_blank" rel="noopener"><i>Kerry Torrens BSc (Hons) PgCert MBANT</i></a></span><i> is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition &amp; Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of both the Guild of Food Writers and the Guild of Health Writers. Over the last two decades she has been a contributing author to a number of nutritional and cookery publications.</i></p>
<p><a href="/expert/emer-delaney" target="_blank" rel="noopener">Emer Delaney BSc (Hons), RD</a> <em>has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>