Sweet Sugar
Oh sweet sugar.
This is a seemly uphill battle in our house…and not with the kids!
Before I go any further, I recently chatted all about sugar with Black Market Nutrition on an Instagram Live. You can watch it here!
Ok, back to my problem…
My husband has fond childhood memories of going to his grandmother’s house every friday night for a sleep over. She would hand him $5 and tell him to walk to the corner store to pick up whatever treats he would like to enjoy that night. So sweet, right? (did you see what I did there?)
But I don’t blame him or her. You see, sugar affects the brain in ways that are surprisingly similar to addictive substances. When we consume sugar, the brain releases dopamine, a neurotransmitter associated with pleasure and reward. This release creates a sense of euphoria and reinforces the desire to consume more sugar.
He created a ‘feel good’ memory surrounding sugar and has done the same for our kids. Suckers on the long car ride to the cottage or candy treats on the chair lift while skiing.
I can see it when I work with kids in person. If a recipe calls for sugar, their excitement level goes through the roof in anticipation of tasting it, which is why I’ve made the change to ditch the refined sugar in my recipes as much as possible.
So what’s the big deal? Let’s dive in.
The sugar epidemic is real and it is affecting children more than ever before. High sugar consumption is linked to a variety of health issues, including obesity, type 2 diabetes, heart disease, and dental problems. In addition to these physical health concerns, sugar can also impact children's behaviour, leading to mood swings, hyperactivity, and difficulty concentrating. It's no wonder that many parents are seeking ways to reduce their children's sugar intake.
The Benefits of Cutting Sugar
Cutting sugar out of kids' diets can have a profound impact on their overall health and well-being. Here are some key benefits:
Improved Physical Health: Reducing sugar intake can help prevent or manage health problems like obesity, type 2 diabetes, and heart disease.
Better Dental Health: Less sugar means fewer cavities and healthier teeth.
Stable Energy Levels: Sugar can lead to energy spikes and crashes, which can affect a child's ability to focus and learn.
Improved Behaviour: Cutting back on sugar can lead to more stable moods and less hyperactivity.
Encourages Healthy Eating Habits: By limiting sugary foods, children are more likely to develop a taste for healthier options like fruits, vegetables, and whole grains.
Practical Tips for Reducing Sugar in Kids' Diets
Now that we understand the importance of reducing sugar in children's diets, let's look at some practical steps to cut it back:
Read Food Labels: Start by reading the nutrition labels on packaged foods. Look for hidden sugars, such as high fructose corn syrup, maltose, and other sweeteners. Choose products with lower sugar content.
Limit Sugary Drinks: Replace sugary drinks like soda, fruit juices, and energy drinks with water, milk, or unsweetened alternatives. Encourage water as the primary beverage.
Choose Whole Foods: Opt for whole, unprocessed foods whenever possible. Fresh fruits, vegetables, lean proteins, and whole grains are excellent choices.
Snack Smart: Provide healthy snack options like cut-up fruits, yogurt, or whole-grain crackers. Limit the availability of sugary snacks and desserts.
Be a Role Model: Children are more likely to follow your lead. Show them how to make healthier choices by setting an example with your own eating habits.
Get Creative in the Kitchen: Experiment with recipes that use natural sweeteners like honey, maple syrup, or mashed bananas. You can make delicious treats without refined sugar.
Involve Kids in Meal Planning: Engage children in the meal planning process. Let them choose fruits and vegetables they like and involve them in cooking.
Educate and Communicate: Talk to your kids about the importance of reducing sugar and the benefits of a balanced diet. Teach them how to make informed choices.
Gradual Changes: Make the transition to a low-sugar diet gradually to avoid resistance. Over time, your child's taste buds will adapt to less sugary foods.
The last one is the most important. Remember that it doesn’t have to be all or nothing. In fact, I find the most success when I baby step my way into a new habit. Pick one or two and give it a whirl!
Let me know what you think!
Holly
