All children naturally love sweets, and it’s hard to completely prevent them from eating sugar. Therefore, every parent should pay attention to the type and amount of sweets their children consume and how these affect their behavior. After eating sweets, children often become very active, irritable, or have trouble sleeping. This is usually attributed to sugar’s effect on behavior, which leads some parents to avoid giving sweets to their kids at night. But the question is: is sugar really the main cause? Or are there other factors involved?
Dr. Mahmoud Al-Tarjoman, Professor of Nutrition and Therapeutic Health, explains the impact of sugars on children’s behavior from infancy up to age ten, highlighting the risks of excessive consumption and the mother’s role in managing sugar intake.
How Much Sugar Is Allowed Daily for Children?
Free sugars—those added to foods and drinks—should not exceed 5% of a child's daily calorie intake. These sugars are found in sweets, cakes, biscuits, chocolates, sodas, and some fruit juices, which should be limited.
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For children under 4 years: No specific limit, but sugary drinks and added sugar foods are recommended to be avoided.
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Ages 4 to 6: No more than 19 grams of free sugars daily (about 5 sugar cubes).
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Ages 7 to 10: No more than 24 grams daily (about 6 sugar cubes).
Health Risks of Excessive Sugar Intake
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Tooth Decay: Sticky sweets increase the risk of cavities.
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Obesity: Too much sugar leads to fat buildup, increasing risks of type 2 diabetes and heart disease.
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Cognitive Issues: High sugar intake can negatively affect memory and learning.
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Blood Sugar Spikes: Sudden rises and falls in blood sugar affect mood and increase diabetes risk.
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Abdominal Pain and Hyperactivity: Excess sugar may cause stomach pain, nervous system stress, and hyperactive behavior.
Behavioral Signs from Infancy to 10 Years
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Infancy: Sugar in drinks can disrupt sleep; toddlers may become irritable and have sudden mood swings.
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Ages 4 to 6: Increased hyperactivity and mood swings, difficulty focusing and sitting still.
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Ages 7 to 10: More apparent issues in school such as concentration problems, anxiety, aggression, sleep disturbances, and poor academic performance.
What Sugar Does Inside a Child’s Body
When children consume large amounts of sugar, their bodies release chemicals causing temporary feelings of happiness. This is soon followed by a sudden drop, leading to mood swings, fatigue, or crying spells. Over time, children may associate sugar with comfort and crave it more, forming a difficult-to-break habit.
Tips for Mothers to Reduce Sugar Intake
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Balance is key—don’t eliminate sugar entirely but limit it within a healthy diet.
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Reduce daily sugar from processed foods and drinks.
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Offer sweets only at certain times, not as constant rewards.
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Provide nutritious meals rich in essential nutrients and encourage water over sugary drinks.
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Encourage regular physical activity to reduce obesity risk.
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Limit fruit juices to no more than 150 ml per day.
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Gradually reduce added sugars in beverages and breakfast cereals.
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