Hi there! My name is Spencer, and I'm here to talk about how added sugars can actually make you sick. With minor changes in your everyday routine, you can avoid the adverse effects of too many added sugar in your family's diet. It many seem daunting at first, but with my help you can avoid the harsh effects of sugar to improve both your children's and your own wellbeing.
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Let’s Get Started
Added sugars have been a topic of consideration when discussing diseases wreaking havoc throughout the United States of America. After years of studies and research, it is now widely-accepted that food products containing loads of added sugars are linked to cases of both obesity and type 2 diabetes.
In a study of children’s empty calorie consumption, Poti, Slining, and Popkin (2013) point out that “because solid fat and added sugar contribute calories without providing essential nutrients, excessive consumption of these empty calories has been shown to displace more nutrient-dense foods and drive energy intake above calorie needs” (p.908). When the effects of added sugars weren’t as obvious as they are today, people lived in the shadows of what actually causes epidemics affecting the nation such as chronic diseases and a range of cardiometabolic risk factors (Te Morenga, Howatson, Jones, & Mann, 2014, p. 65). That time is now over.
I’m here to inform all of you young parents out there how to make the best choices when feeding your family and what to be aware of when buying groceries from your local supermarkets!
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Did You Know?
Not only are added sugars linked to obesity and type 2 diabetes, but many studies suggest that added sugars also cause other unwanted effects in the body--some effects you, as a parent, might want to avoid when considering your children! In a review of this controversial topic, Stanhope (2015) dives head-first into this issue by studying the science of how added sugars affect the human body. He (2015) says “there is considerable epidemiological evidence suggesting intake of added sugars and/or sugar-sweetened beverages [SSBs] are associated with the presence of unfavorable lipid levels, insulin resistance, fatty liver, T2DM [type 2 diabetes], CVD [cardiovascular disease], metabolic syndrome, visceral adiposity and hyperuricemia” (p. 53). This means the added sugars in the food you eat can literally make you sick! But don’t worry, there are ways to make healthier substitutions to avoid consuming too many products with tons of added sugars.
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These stats of added sugars are shocking! Bray and Popkin (2013) say that “the major rise in the consumption of HFCS in beverages has paralleled the rise in the prevalence of obesity and the metabolic syndrome and is associated with the appearance of non-alcoholic fatty liver disease” (p. 243). Fructose is important to consider when it comes to added sugars because it has been said to metabolize differently than other sugars and carbohydrates. Te Morenga et al. (2014) claim “excessive intake of dietary fructose, particularly from sugar-sweetened beverages, has been shown to increase hepatic fat synthesis, which results in increased concentrations of circulating triglycerides and cholesterol” (p. 77).
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Here is an interesting breakdown of what products are sources of added sugars in the US for ages 2 and older! You’d be surprised how many products contain added sugars.
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How Much Sugar is Recommended?
According to the 2015 Dietary Guidelines for Americans (DGA), you should be consuming less than 10 percent of calories per day from added sugars! That’s not that much... Did you know that “over 74% of all foods contain some amounts of added sugars” (Bray & Popkin, 2013, p. 243)? If you’re not careful, that can add up quickly. Making health-conscience purchases at the grocery store will help mitigate how quickly your children consume sugary foods!
A standard 12-ounce Coke contains more than the recommended amount of added sugar per day. According to CNN, roughly 4/5 of the can equals 10 percent of the daily allotment of added sugars for the average 4- to 8-year-old.
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A big problem with added sugars are the Nutrition Facts Labels, or NFLs. As you can see in the first picture, NFLs have been extremely misleading in the past. New regulations have been released regarding how a NFL should relay information, which will help consumers more-clearly realize what’s inside the food they’re buying. This will make buying products easier in the future!
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NFLs can be misleading and overwhelming! Sugars come in many different forms, so here are 60 different names for sugar that may pop up in that intimidating list of ingredients. Be aware that added sugars can be hidden in all kinds of food.
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What Can You Do?
There are a lot of changes you can make to improve your family’s health at home, which will in-turn create healthy habits for your young-ones’ futures. The DGA says “healthy eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic disease throughout all stages of the lifespan” (DGA 2015-2020).
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Make Healthier Breakfasts
There are alternative breakfast choices that are better than the sugar saturated consumer products dominating the grocery stores. Start by replacing sugary breakfasts and SSBs (sugar-sweetened beverages) with more nutrient-dense choices, such as steel-cut oatmeal, whole wheat toast, plain yogurt with fruit, and milk!
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Sugar-Sweetened Beverages
One of the best things you can do to decrease the amount of added sugars your children consume is decreasing the number of SSBs they drink. According to Briefel, Wilson, Cabili, and Dodd (2013), “SSBs were the top two sources of added sugar intake among children of all age, racial/ethnic, and income subgroups, and among the top five sources of children’s energy intake” in 2003-2006 (p. 269).
It’s a smart idea to stop buying these SSBs and keep them out of the hands of your young-ones. Briefel et al. (2013) say that “replacing SSBs and flavored milk with unflavored low-fat milk (at meals) or water (at non-meals) translates to an estimated daily savings of 205 calories per student (compared with 235 calories if these beverages were simply removed” (p. 273).
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Don’t Limit the Sweets
I know this might sound odd, but creating restrictive environments will create cravings. Allow your kids to listen to their own satiety cues and restrict themselves. I know this will be hard to watch, but it will work out in the end! My mom never restricted how many sweets we could eat when I was young, and now I barely like to eat that many sweets because I get sick of them so quickly!
Your kids will learn how to balance the good and the bad!
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Stay Fit
On top of making healthier choices concerning the food you buy, make sure your kids are staying active. Playing outside, playing a sport, taking up a dance class, joining the cheer squad, or taking a tae kwon do class are possible activities that your children will love! A combination of staying active and eating healthy foods will avoid those harsh effects of added sugars!
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Do it Together
The best way to make your kids want to be healthy is to be healthy yourself. Your children will see how you make healthy choices and want to make them as well. It’s all about leading a healthy lifestyle together. Ask your kids to go on a walk with you, make a healthy dinner with you, walk the dog, or go play tennis at the park!
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References
Bray, G. A., & Popkin, B. M. (2013). Calorie‐sweetened beverages and fructose: What have we learned 10 years later. Pediatric Obesity, 8(4), 242-248. Retrieved from https://colorado.idm.oclc.org/login?url=http://search.proquest.com.colorado.idm.oclc.org/docview/1450175422?accountid=14503
Briefel, R. R., Wilson, A., Cabili, C., & Hedley Dodd, A. (2013). Reducing Calories and Added Sugars by Improving Children's Beverage Choices. Journal of The Academy Of Nutrition & Dietetics, 113(2), 269-275. doi:10.1016/j.jand.2012.10.016
Poti, J. M., Slining, M. M., & Popkin, B. M. (2014). Where are kids getting their empty calories? stores, schools, and fast-food restaurants each played an important role in empty calorie intake among US children during 2009-2010. Journal of the Academy of Nutrition and Dietetics, 114(6), 908-917. doi:http://dx.doi.org.colorado.idm.oclc.org/10.1016/j.jand.2013.08.012
Stanhope, K. L. (2016). Sugar consumption, metabolic disease and obesity: The state of the controversy. Critical Reviews in Clinical Laboratory Sciences, 53(1), 52-67. doi:http://dx.doi.org.colorado.idm.oclc.org/10.3109/10408363.2015.1084990
Te Morenga, L. A., Howatson, A. J., Jones, R. M., & Mann, J. (2014). Dietary sugars and cardiometabolic risk: Systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. American Journal of Clinical Nutrition, 100(1), 65-79. https://colorado.idm.oclc.org/login?url=http://search.proquest.com.colorado.idm.oclc.org/docview/1678557658?accountid=14503
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