The sugar debate is never ending, but one sure fact is that our children are getting fatter and juvenile diabetes is on the rise. Could sugar be one of the leading culprits in this equation? HEALTH investigates.
The following are simply sugar as labeled on food items
- Barley malt
- Brown sugar
- Corn syrup and corn sweetener
- Fruit juice concentrate
- Evaporated/crystallized cane juice
- Dextrose or glucose, fructose, high fructose corn syrup
- Invert sugar, lactose, and maltose
- Molasses or raw sugar
- Sucrose and syrups such as maple, and sorbitol and xylitol
WHO recommends only five percent of the total daily calories in our diets come from sugar. Use our guide to keep sugar intake under control:
Don’t Forbid Sugar Completely
Some parents forbid sweets, however, forbidding sweets completely may increase a child’s fascination with them and cause candy binges.
Limit the Amount of Sweets Your Child Eats
While one candy bar is fine, eating an entire bag of candy is unacceptable. You can best do this by setting a good example. Make exceptions and allow extra candy on holidays and birthdays.
Instead of ice cream, freeze plain Greek yogurt and add fresh fruit or use fruit puree instead of sugar when baking.
Don’t Reward With Sweets
Do not tell your children they will get candy if they finish their homework. Rewards are great incentives, but avoid using food as the treat.
Cut Out the Juice
Even if the juice box says one hundred percent juice, or no sugar added, this doesn’t make it healthy. The reality is a usual juice pouch has about 22 grams of sugar. Offer water with sliced fruits instead.
Be Cautious About Healthy Alternatives
Start flavoring with cinnamon, nutmeg, and pure vanilla instead of sugary syrups for French toast, breads, or pancakes.
Teach By Example
Make it a habit to eat healthy as a family. Skip sugary desserts and instead, always offer fresh, seasonal fruits.