Walk into any supermarket this time of yr and also you'll find shelves stacked with Halloween treats. Halloween and candy go hand in hand, but what does sugar really mean to kids?
The World Health Organization recommends that “free sugars” (sugars which are added to food, plus naturally occurring sugars in honey, syrups and fruit juices) make up lower than 10% of total energy intake, and ideally lower than 5%. It is not more than 10 g per day for ages 1–2, ages 2–3, 19 g for ages 4–6, 24 g for ages 7–10, and 30 g for ages 11+.
To put that into perspective, a small biscuit has about 4 grams of sugar, a treat bag of sweets has about 13 grams in a lollipop. A successful trick or treater can easily push a baby into their past Recommended daily limit Many times over
Parents often hear good advice from friends and relatives about sugar highs, crashes and restless nights. But research shows that the larger concern is what happens after a single binge, when kids usually exceed those limits. So let's unpack some common beliefs.
1. Sugar makes children hyper
Despite its persistence, this myth doesn't delay scientifically. Research has found little correlation between sugar intake and hyperactivity in children. This idea stems largely from expectancy bias: When parents expect sugar to cause excitable behavior, they're more likely to understand it.
Children are naturally excitable, and sugar is commonly consumed at parties, trick-or-treating, or other exciting events—so this myth is self-reinforcing.
For example, In one studyall children received a sugar-free drink, but half the parents were told it contained sugar. These parents rated their children as significantly more hyperactive, though no sugar was consumed.
2. Sugar high
The “sugar rush” is one other myth. Sugar provides quick energy, however the body tightly regulates blood glucose levels, so there's no real “high.”
Studies show that carbohydrates, including sugar, are Not associated with improvement in mood after consumption.
3. Sugar crash
He has some more truth than that. After eating sweets, blood sugar rises quickly, then returns to normal – and sometimes even barely below normal.
These fluctuations are a part of normal physiology and Do not permanently produce noticeable effects.
In adults, carbohydrate consumption has been linked Increased fatigue and decreased alertness Within an hour after eating, but these effects vary widely and are often mild.
4. They won't sleep tonight
Here is the evidence. one A short study found that 8–12-year-olds had more nighttime awakenings after drinking a high-sugar drink before bed, while Another one No short-term effects were present in young children. Overall, there isn't a strong evidence that a single sugar binge dramatically affects sleep.
Excitement, later bed times, and social stimulation around events like Halloween probably play an enormous role.
The long-term picture, nonetheless, is obvious. a A meta-analysis High sugar intake in children has been found to be related to shorter sleep duration. Another one study Among two-year-olds, it was found that frequent consumption of sentimental drinks, snacks and fast food (often high in sugar) was related to more night wakings and poorer sleep, while children who ate more vegetables slept higher. If only children could find carrots as tempting as candy.
It may also turn into a vicious cycle: poor sleep results in children's sugary foods. pity, Leads to high sugar intakewhich may further disrupt sleep. Over time, this loop can take an actual toll.
5. If you restrict them, they are going to only want more
there's something Evidence Banning sweets altogether may make children crave them more – but that is about total prohibition, not setting limits.
the truth is, Research shows that children whose parents set consistent limits on sugary foods don't develop strong sweet preferences, and really devour less sugar than those with more permissive parents.
Parents have an enormous influence on eating habits by deciding what food is accessible at home. Let's be honest: Kids aren't excited about metabolic health. They just know that sweets taste good.
An evening of Halloween indulgence won't do lasting damage. The real concern is more extreme than habitual.
Historical data People exposed to sugar rationing during World War II show that low sugar intake in childhood (and even in utero) is related to lower risks of diabetes and hypertension later in life.
Modern studies agree: High intakes of added sugars in childhood are related to increased growth obesityfor , for , for , . Cardiovascular diseasefor , for , for , . Type 2 diabetesand Even cognitive and emotional problems like anxiety and depression.
And, after all. Also, frequent sugar consumption Damages teeth.
High-sugar diets are also low in nutrients, especially problematic for young children with small appetites. When sweets and other energy-dense, nutrient-poor foods replace vegetables, fruits, whole grains or milk, children miss out on essential nutrients reminiscent of vitamins, fiber and calcium.
This becomes less of an issue in maturity, when an increased appetite can accommodate a balanced weight loss program in addition to occasional treats.
Practical suggestions for folks and guardians
Before heading out to parties or trick-or-treating, serve a balanced meal so kids aren't hungry within the evening: A full stomach makes it easier to deal with overeating later.
For young children, it will possibly help to set limits on what number of treats they accumulate, while for older individuals, having several sweets over several days may also help curb their intake without stopping sugar intake. Above all, keep in mind that healthy eating habits are built slowly. It's the on a regular basis selections that matter most, not an evening of pleasure and sweets.
So yes – allow them to enjoy Halloween. An occasional sugar rush (real or imagined) isn't the issue. It's every other day of the yr that actually counts.