One of their main tips, in this regard, is to limit the added sugar at breakfast, since, as they emphasize, “a breakfast with high sugar content puts children on a sugar roller coaster that can cause a visible cycle of highs and lows in blood sugar, and cravings for more sugar that can last all day. “
With this, they emphasize that the products that are sold to children for breakfast, such as cereals, yogurts, smoothies and highly sweetened juices, are all that must be limited. Instead, try to provide a breakfast that includes protein and fibre to give children constant energy and prepare them to make better eating decisions later in the day.
What’s more, they consider that we should pay attention to regular sugars and the entire range of low-calorie sweeteners (both natural and artificial) that are now widely used in food and beverage products.
“Sweeteners like stevia, monk fruit, sugar alcohols, and sucralose are sweeter than regular sugar and reinforce the sweet taste preference in children, making them want sweeter. Low-calorie sweeteners can also lead to increased hunger and lead to overeating and a possible risk of obesity. Furthermore, we do not know enough about the possible long-term health consequences of these sweeteners. For this reason, we do not feel comfortable recommending them for children”, emphasizing the specialists in Child Nutrition.
As they recall, children are born with a preference for sweet flavours, a kind of protective mechanism to favour the taste for breast milk that is sweet and avoid contaminated foods. “However, our modern food supply is overly sweetened, and children are now being raised on far more sweetened foods and beverages than is ideal for their health. This early introduction of sweet foods can amplify the built-in preference for sweetness, causing children to have even stronger cravings for sugar,” she adds.
Here he emphasizes that we should not use sugar as a reward or punishment. “We suggest that parents consider what staples they keep at home (such as loaves of bread, cereals, yogurts/dairy products, snacks, and drinks to avoid added sugar). Sugar can be addictive, so it is important to try to keep it in moderation. The idea is to help cultivate a love for natural foods and make palates prefer a lower level of sweetness. So sweets can be enjoyed on special occasions without worry,” she adds.
Dr. Michael Goran is one of the world’s leading experts in childhood obesity and nutrition research, with more than 30 years of experience, and is Professor of Pediatrics at the University of Southern California, as well as co-director of the Diabetes Research Institute and obesity from USC and director of the Diabetes and Obesity Program at Children’s Hospital Los Angeles. Meanwhile, Dr. Emily Ventura is a nutrition educator and public health advocate.
Is sugar beneficial or harmful to our health?
Lic. Marcela Licata – zonadiet.com
from the section: Food
Sugar is the most widely used and controversial food additive since no product has been so questioned and controversial.
The controversy can become so controversial, ranging from accusing sugar of all the evils of humans to being a compound that sweetens our lives.
In order not to be so extreme, we will try to answer some of the many doubts and myths that exist around this food.
An ingredient present in almost every meal
An important point when talking about sugar is to bear in mind that it is present and hidden in most food products we consume. Most industrial products contain sugar in high amounts that we must control not to exceed 50 grams per day considered acceptable for a 2000 kcal daily diet.
One sweetened yogurt: 30 g of sugar
Three cookies: 10 g of sugar
One glass of cola drink: 25 g of sugar
50 g of chocolate: 35 g of sugar
In a healthy diet, only 20% of the carbohydrates we consume daily should come from sugar.
Therefore, if we do not take into account the hidden sugar in food, in addition to what we add on our own to meals or drinks, the amount consumed will be well above those recommendations.
Sugar itself is not harmful since it is a natural substance found in fruits and vegetables.
Its function is to provide energy for all the cells of our organ to function.
The pros and benefits of sugar
Fast energy: sucrose in ordinary sugar is quickly transformed into glucose and fructose, which are absorbed, providing immediate fuel.
Feeling of well-being: It alleviates the discomfort and anxiety that generates hypoglycemia (low blood sugar level. To avoid hypoglycemia, the ideal is to consume complex carbohydrates, such as pasta, potatoes, rice, and many others, since the starch they contain is released little by little over hours, maintaining a stable blood glucose level, without ups and downs.
It is not allergenic: sugar is a refined and purified product, not triggering any allergic reaction. Instead, honey or syrups can do it.
The cons of sugar
They correspond mainly to ordinary sugar and all refined and purified sugars.
Replaces other foods: but it turns out to be a poor substitution. When we consume sugar, we are satisfied, the appetite disappears, and as a consequence, the intake of other healthy and necessary foods is diminished, being harmful to health.
Obesity and overweight: in both children and adults, the consumption of sugar and sugary foods are one of the causes of these two problems.
Dental cavities: all sugars, including natural ones from fruits, cause cavities since the bacteria present in the oral cavity transform them into acids that damage tooth enamel. In addition to sugars, other dietary and genetic factors and the lack of oral hygiene intervene in their formation.
Triglycerides: consumption of sugar increases triglycerides in the blood, thereby increasing the risk of coronary heart disease.
Nutritional imbalance: All sugars are made up only of carbohydrates, so they lack protein, fat, vitamins, minerals and fibre.
Metabolic imbalance: to metabolize sugar, which is then converted into energy in our body, we need vitamins and minerals. Both sugar and refined foods lack vitamin B1 and calcium, the essential nutrients for this metabolism. For this reason, the organism is forced to use its reserves of vitamins and calcium, which impoverishes or danishes it, negatively affecting our health.