Almost every child is tempted to have sugary treats and snacks. Even if parents stop their kids from having sugary treats and snacks, sugar can sneak its way into many parts of a child’s daily diet, such as cereal, fruit juice, etc. While a sweet snack might bring a smile to your little one’s face, you can’t overlook the harmful effects of sugar on their brain. 

Understandably, glucose (a simple sugar form) is needed to provide energy to children’s brains. However, it doesn’t mean that taking extra sugar will do any good to their developing brain and overall cognitive function. 

Let’s delve into the article to understand the effects of sugar on a kid’s brain. Also, you can gain insights into sugar intake limits and healthier alternatives for children.

Sources of Sugar in Children's Diet

Your kid can consume sugar in various forms. Processed foods, like granola bars, sodas, doughnuts, or sweetened cereals, are easily accessible to children and, thus, are an easy source of added sugars. But it's not just the sugary sodas, desserts, or candies; your kid can have sugar from the foods marketed as "healthy." The following discussed are the main sources of sugar in children's diets:

• Breakfast cereals 
• Juices and flavoured drinks
• Snacks and desserts from cookies to icecreams
• Processed foods like granola bars, ketchup, or flavoured yoghurts.
• Many sauces, dressings, and side dishes in fast food meals.

As a parent, you might be surprised by how much sugar your child consumes daily without even realizing it.

Impact of Sugar on Kid's Brain and Its Function

When your child consumes sugar, they might experience an initial burst of energy. Little do they know that it can have detrimental effects on their brain. Not many people know that the human brain is incredibly sensitive to blood sugar levels, and excessive sugar intake can interfere with its ability to function properly. This section outlines some harmful effects of sugar on kids’ brains: 

• Increased Hyperactivity and Impulsivity

Glucose energizes the brain, but excessive sugar can put it into an overdrive mode, making your child more hyperactive and impulsive. Your little one’s brain can struggle to regulate emotions and behaviours, contributing to difficulty in focusing and controlling impulses. 

Although these behavioural changes are short-term consequences, some evidence suggests that brain hyperactivity during childhood can lead to cognitive defects in adulthood. 

• Sugar Addiction 

Sugar can also have an addictive effect on your child as it stimulates neurotransmitters like serotonin and dopamine in the brain’s reward system, also called the limbic system. The activated limbic system can generate high emotions like pleasure, which further reinforces your kid to consume more sugar.

• Impaired Mood Regulation

The limbic system is home to a tiny structure known as the amygdala, which is found to process emotional information. Excessive sugar intake can over-activate the amygdala, which can further exaggerate your younger one’s emotions like anxiety, fear, irritation, etc.

• Disruption in Learning and Memory

Another way how eating too much sugar can impact children’s brains is by impairing their cognitive abilities. When a child consumes excessive sugar, it can impact the hippocampus, the brain’s part responsible for memory formation and learning, making it harder for them to retain information and perform movements.

Other Negative Effects of Sugar on Kids

Other than the brain, here are the other harmful effects of sugar in kids: 

Suppresses immune system | A high-sugar diet can suppress children’s immune systems and impair their defences, making them more susceptible to infections and illnesses.
Increased risk of diabetes | Too much sugar can lead to insulin resistance, raising the risk of type 2 diabetes in kids.
Weakens eyesight | If your little munchkin is addicted to sugar, it can increase their blood sugar levels, causing the eye lens to swell, which can affect their ability to see.
Weight gain | Sugary foods and drinks are high in calories but have a low nutritional value. Hence, consuming such foods and beverages can lead to unhealthy weight gain.
Tooth decay | Sugar is a primary cause of cavities in children. Bacteria in the mouth feed on sugar, producing acid that weakens their tooth enamel and leads to decay.

How Much Sugar Should a Child Consume for Optimal Brain Development and Functioning?

You can promote your kid’s brain development and function by ensuring they consume sugar in the dosage recommended by experts. As per the American Heart Association (AHA), children aged between 2 and 18 years can consume no more than 25 grams (about six teaspoons) of added sugar daily. In addition, it’s advisable for kids aged less than 2 years old to avoid added sugars altogether. 

Keeping sugar intake low will ensure your younger ones get their energy and nutrients from healthier sources. In case your kid asks for more sugary foods, it will help you to look for healthy sugar replacement food options. 

Knowing the Natural Sugar Substitutes

Does your child crave something sweet almost all the time? But do you want to refrain from feeding them too much sugar? Yes, you should indeed keep an eye on your kid’s sugar intake. But reducing sugar in your child’s diet doesn’t mean you have to eliminate sweetness completely. 

Instead, you can feed your little munchkin these healthier, natural sugar substitutes to satisfy their sweet tooth while avoiding the negative consequences of refined sugar:

Honey | A natural sweetener, honey is rich in antioxidants. But see to it that your kid consumes honey in moderation because it has a high sugar content.
Maple syrup | Rich in vitamins and minerals, maple syrup can be used in baking or cooking.
Fruit-based sweeteners | Natural sugars are found in fruits, like mashed bananas or applesauce. You can use them in recipes to replace refined sugar.

All-in-All

While a sugary snack might provide your kids temporary pleasure and you relief from their constant crying, remember that it can have long-term consequences on their brain, cognitive function, behaviour, and overall health. It’s advisable to consult a professional paediatrician at Medanta about how much sugar your child should consume daily and what foods you can use as a sugar replacement.