January 3, 2018

Sugar: How Bad Are Sweets for Your Kids?

Understanding the role of sugar in young diets

Child holding bowl of jellybeans

Sweet treats. It’s tempting for parents to reward good behavior with them. And for grandparents to use sweets to see little faces light up.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Is sugar really that bad for your kids? What’s wrong with using M&Ms for potty training — or keeping kids occupied with treats while you grocery-shop?

We asked pediatricians Edward Gaydos, DO, and Svetlana Pomeranets, MD, to explain sugar’s role in a child’s diet.

How much sugar is OK?

“Let’s start by looking at American Heart Association (AHA) recommendations,” says Dr. Pomeranets. The new guidelines call for less than 25 grams (6 teaspoons) of sugar per day for children ages 2 to 18 years. That includes no more than 8 ounces of sugar-sweetened drinks per week.

“Children younger than 2 years should have no sugar at all,” adds Dr. Gaydos.

Why has the AHA adjusted sugar limits downward? Because eating lots of added sugar early in life is linked to obesity, high blood pressure and type 2 diabetes. And those problems put children and young adults at risk for heart disease.

Plus, filling up on sugary treats leaves less room in young tummies for heart-healthy fare like fruits, veggies, whole grains and low-fat dairy products.

Doing the math

“I advise parents to read food labels, find ‘sugar,’ and do the math — every 4 grams of sugar equals 1 teaspoon,” says Dr. Pomeranets.

For example, you’ll find 10 grams (2-1/2 teaspoons of sugar) in:

Advertisement
  • One serving (3/4 cup) of Lucky Charms® cereal
  • One serving (two) Chips Deluxe Rainbow Chocolate Chip Cookies®

That can add up fast, especially when kids ask for more.

“The worst sugars are in processed foods, sports drinks, pop, desserts and fruit juice,” says Dr. Pomeranets, adding, “Don’t rush to introduce fruit juice — it has no nutritional value.”

By July 2018, the U.S. Food and Drug Administration will mandate that all manufacturers clearly call out added sugars on food labels.

Meanwhile, review a product’s ingredients list for sugar (also known by names like high-fructose corn syrup, dextrose, fructose, fruit juice and honey).

Let hunger be your guide

Dr. Gaydos suggests that parents offer kids healthy choices at every meal and let them choose what their bodies tells them they need. It may be meat or vegetables first thing in the morning rather than at lunch or dinner — and that’s OK.

He goes on to explain that “children have an innate ability to adjust their diet to their energy intake. They can self-regulate when they need protein, fat and carbohydrates.”

Both kids and adults are programmed to use hunger and fullness cues to regulate food intake, says Dr. Gaydos, adding that when you’re hungry, everything tastes good.

“Coercive, restrictive and environmental cues that tell us when to eat can override our natural self-regulation so that we no longer pay attention to hunger and fullness cues,” he cautions.

Advertisement

A place for sweets

Sweet treats can have a place in your child’s diet, but it shouldn’t be every day. “I try to impress on parents that sweets should be given strictly as a treat, in reasonable portions, on special occasions or days,” Dr. Pomeranets says.

Dr. Gaydos adds that “eating brings joy, but that joy should be geared toward the process of satisfying hunger and spending time with family. Children can’t choose a well-balanced diet. But adults can, and should — right from the beginning.”

Other options

So if M&Ms aren’t the best reward, how do you congratulate your child for potty training progress? “Add stickers to a chart, put marbles in a jar, or find other means to reinforce good behaviors,” advises Dr. Pomeranets.

And what should you say to doting grandparents? Ask in advance if they can treat kids to mandarin oranges, dried fruit or trail mix rather than ice cream, cookies and sugary cereal, she suggests.

Adds Dr. Gaydos, “I try to look at it not as compromising, but as refocusing where children’s joy should come from.”

That would be on the experience of enjoying food when they’re hungry and meal time with family (without distractions like TV, videos or the newspaper).

Finally, it helps when parents model good eating habits, says Dr. Pomeranets, and choose to eat fruits and veggies every day, too.

Learn more about our editorial process.

Related Articles

person standing in front of taped off refrigerator thinking about food and watching the time
March 5, 2024
6 Tips for Fasting Safely

Plan ahead by hydrating, cutting back on sugar and managing medications

A closeup of a mix of different kinds of candy, all thrown together.
November 19, 2023
Candy Crush: Why You’re Craving Sweets and How To Stop

Stress, lack of sleep and not eating enough all contribute to sugar hankerings

Person during a consultation with their dietitian.
November 8, 2023
Could You Have a Fructan Intolerance?

A low-FODMAP elimination diet can help identify your symptoms

Closeup of caramel colored coconut sugar with halved coconuts in background.
October 10, 2023
Is Coconut Sugar Good for You?

It’s touted as a healthier alternative to cane sugar, but basically, well ... it’s still just sugar 

Closeup up of a pile of sugar with sugar cubes on top.
August 24, 2023
Sweet Spot: How Much Sugar Is OK To Eat Per Day?

Updated food label guidelines make it easier to track added sugars in your diet

assortment of high sugar food and beverages
June 1, 2023
Avoiding Sugary Foods? Here’s What To Look Out For

Sugary foods don’t always taste sweet, and they may not say ‘sugar’ on the label

man daughter reading food label in market
April 10, 2023
What You Should Know About Sugar Alcohols

Often labeled as ‘diabetes-friendly’ or ‘calorie-free,’ this sugar substitute warrants caution

Cup of chocolate mousse.
March 21, 2023
Recipe Adventure: 6 Diabetes-Friendly Desserts

Indulge your sweet tooth with these desserts, each with 7 grams of sugar or fewer

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad