Diet

Sugar – the sweet poison for our kids

Mädchen isst Marshmallows

Consumption is on the rise - WE DO NOT NEED THE MATERIAL!

The amount of sugar consumed, especially by our children, has never been as high as it is today! This phenomenon is mainly due to the enormous increase in industrially processed foods and sugary beverages on supermarket shelves. Simple white household sugar is a cheap ingredient that is widely used in most packaged, processed and junk food products. As an example, Foodwatch recently published the ten most sugary children's drinks. We do not even need the substance. Carbohydrates from bread and pasta provide the energy our body needs. They can then make sugar from it themselves. And sugar stimulates the same areas in the brain as alcohol or nicotine and makes us dependent on it!

As a result, the consumption of sugar by our children has increased and thus opened the doors to many diseases. More and more often overweight and even obesity occur even in small children. High sugar consumption can lead to fatty liver, metabolic syndrome, type 2 diabetes, high blood pressure and cancer (tumour cells feed on sugar and grow!).

Is your child's temperament one up and down? Consuming a lot of sugar increases your child's blood sugar level and can trigger a roller coaster ride of his behavior. I'd like to show you how the glycemic index can influence your children's behaviour with a typical breakfast:

Children Cornflakes (Fruit Loops) in addition 200ml orange juice from the supermarket contain together about 5 teaspoons sugar -> thus already with the breakfast the recommended maximum quantity of 6 teaspoons sugar is nearly reached.

Depending on sugar

What should I do, that my kid does not eat more than 25g each day?

1. CHECK THE FOOD LABELS WHEN SHOPPING:

No matter which (marketing) promise is advertised, be sure to read the list of ingredients and the nutrient table. The sweet taste sells well! Even vegan products that are considered healthy are often packed full of white sugar. Vegan foods are purely vegetable products, but can still contain sugar (vegetable) or gluten (vegetable). So don't get irritated here!

Example children's cornflakes

Ingredients:

Cereal flours (whole grain oats, wheat, corn), sugar, glucose syrup, salt, natural citrus flavor with other natural flavors, coloring food (concentrate of radish, apple and black currant, concentrate of carrot and cherry), colorant (carotene). Vitamins and minerals: tricalcium phosphate, vitamins (vitamin C, niacin, vitamin B6, vitamin B2, vitamin B1, folic acid, vitamin B12) and iron.

Nutritional values

 

Nährwerttabelle

The amount of carbohydrates, the good ones and the bad ones are indicated under the indication "Carbohydrates"! The simple sugar is listed separately under "Sugar" and corresponds to the proportion of fructose, sucrose, corn syrup, lactose and glucose. The higher the sugar content of the total carbohydrate content, the unhealthier the product is in industrially processed foods.

However, not all types of sugar have the same effect on our bodies. Fresh fruit contains plenty of fructose, but also many vitamins, minerals and fibre which we need for our health and which allow the sugar contained to be better processed. It is also important to know here that our body needs vitamins to process sugar, which it then takes from its own organism if necessary.

To give you a better overview of the usual sugar content, I have put together a table with the most popular products:

 

Nährwerte

2. REFRAIN FROM LOW-NUTRIENT PRODUCTS WITH A HIGH SUGAR CONTENT:

Why should we consume food that does not benefit us but, on the contrary, only damages our health?

a) Sugar-containing beverages:

Lemonades and fruit juices are very attractive for many children because of their high sugar content. Depending on how dependent your child is on such drinks, the resistance can be very high.

How can I break my child's habit of drinking such drinks?

Don't put off sugary drinks overnight, but slowly get your child used to them. During this transitional period you can offer him homemade lemonades by mixing 4 parts mineral water with 1 part freshly squeezed fruit juice.

Freshly squeezed fruit juice is much healthier than purchased industrially processed juice from the supermarket (also applies to juices from the refrigerated counter). For children, the juice from a freshly squeezed orange mixed with water is sufficient.

Green smoothies are particularly recommended, as vegetables and leaf salad contain very little sugar. I mix fruit with the green smoothies for my children, otherwise they don't drink it. You can also blend Chia seeds, nuts and even a dash of linseed oil - then your kids drink a superfood drink!

b) Sweets, snacks and ice cream:

When my first daughter asked more and more about chocolate and jelly babies, I started researching healthy alternatives. The choice was frighteningly bad. Only a few products were vegan and without the bad white industrial sugar! And those who came into question mostly didn't taste at all. Then I started making my own Mylk chocolate for children. This also gave rise to the idea of making healthy chocolate accessible to all children. When making your selection, please make sure that, on the one hand, little sugar has been processed and that the sugar it contains is, at best, coconut blossom sugar. My children only enjoy a small portion of sweets a day and that's perfectly okay for the two little ones.

Finally, I would like to briefly mention the subject of ice cream. This year some commercial manufacturers offer vegan ice cream products. Please don't let this irritate you! Because as already mentioned above vegan does not mean healthy and low in sugar! My children especially like the ice cream from the startup "Nomoo". As an example the mango ice of "Nomoo" contains only 20% sugar and works with raw cane sugar and inulin. The products are available from Alnatura, among others.

3. YOU ARE THE ROLE MODEL FOR YOUR KIDS!

At the beginning of 2019 we changed our diet. For health reasons at my daughter's, we didn't have any milk products, gluten-containing products or food with household sugar on the table. Instead, there were plenty of vegetables, fruit and wholemeal products. The beginning was of course very difficult, because my kids mostly ate only tomatoes and cucumbers. But a few months later the tide has turned completely - both are much more open to new varieties! It was clear to me right from the start that the whole family would have to go through this change. Our eating behaviour is reflected 1:1 on that of the children!

If your kids are already eating a lot of sugar, the change will certainly not be easy! But it's better to pull the ripcord now than to get sick later. I hope I could help you with this contribution. Share your experience with sugar in a commentary so we can all learn from it.

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