Added sugar in kids diets and heart disease risk
Should I be concerned about how much sugar is in the foods my children eat?
Updated: 2020-07-15
Answer Section
Too much sugar, like too much sodium, appears to increase the risk of serious health problems. Children whose diets are high in added sugar but low in nutrients are at greater risk of obesity and related problems that can contribute to heart disease.
For these reasons, the American Heart Association (AHA) recommends that children's diets contain no more than about 6 teaspoons (25 grams) of added sugar a day.
Currently children are averaging 80 grams a day by conservative measures. Major contributors to added sugar are sodas, sports drinks and other sugar-sweetened beverages such as tea or coffee drinks. Second are cookies, cake or dessert-type foods. Other offenders are candy, gum, sweetened cereal, syrups, and breakfast breads or muffins.
The AHA recommendations are a tough target given how many sweetened and processed foods are available. However, this need not be all or nothing.
Start by making changes to the beverage and food choices you offer your children. Consider these:
- Offer water instead of other sweet beverages and sports drinks.
- Buy unflavored milk.
- Serve fruit or fruit-based desserts and snacks.
- Top pancakes and toast with sliced fruit.
- Prepare baked goods with less sugar.
- Compare and choose lower sugar cereals, granola and breakfast bars, and snacks.
Less added sugar in your diet does not have to mean a bland diet. There is much to be enjoyed in the natural sweetness of whole, less processed foods.