How Sugar Restriction in Early Childhood can cut Diabetes Risk - Dr Shivam Sharma

We all know that excess sugar is harmful for children, and adults, too. However, did you know that the risk begins after conception, even before the baby is born?

It is a wake-up call to look at the bigger picture, prioritising balanced nutrition for children, focusing on a healthy diet comprising fruits and vegetables, whole grains and protein-rich foods such as poultry, fish, beans and nuts.

Limiting processed foods can have a far-reaching positive effect on children’s health, inculcating good habits for the future, while cutting down the risk of lifestyle diseases such as obesity, diabetes and heart ailments. Once we reduce processed foods in our diet, the amount of sugar intake automatically comes down as well.

What is added sugar? In plain terms, it refers to sugar that is used to enhance the sweetness of food and drink. This could be found in items bought off the shelf or even in homemade preparations.

Moreover, this is not just restricted to heaped spoonfuls of white sugar but fruit juices, syrups, etc, as well. When you’re consuming or feeding kids plain milk, yoghurt, whole fruits or vegetables, there is no risk of added sugar.

For kids, too much sugar can also lead to tooth decay. It also affects the immune system, making one excessively prone to falling sick.

Here are some ways to control sugar in your child’s diet:

• Limit juices and other sugary drinks: Check the labels, and you may discover that these contain excessive amounts of sugar, and hardly any nutrients. Limit sugary drinks to treats that your child enjoys occasionally.

• Avoid processed cereals and snacks: You may think your child is eating healthy cereal for breakfast, but before you feed your toddler their favourite brand, check the box for the added sugar content. Yoghurts and snacks, too, even when marketed as healthy, may contain sugar in excess.

• Make veggies and fruits a habit: Get your child into the habit of relishing unprocessed foods early on, over regularly digging into pastries of candy. Introduce them to delicious bananas or seasonal fruits such as mangoes, in moderation. Besides regular mealtimes, when you cook pasta or noodles, add a healthy serving of vegetables.

• Lead by example: Make a healthy lifestyle a priority as a family. Instead of packaged juices, stock up on fruits, avoid topping up yoghurt with sugar and add berries instead. Start drinking more water, especially when there is an urge to reach out for a soft drink.

Meanwhile, when it comes to moms-to-be, they can keep their sugar levels in check by eating the right amount of carbohydrates and choosing healthy foods.

Fruits contain natural sugars, so have one small piece or half a large one, or a cup of mixed fruit. Eating fibre, for example, brown rice, whole oats, millet and other whole grains, besides lentils are a wise choice.

Limit milk to one cup at a time, as too much can lead to high blood sugar. Pregnant women should also cut down on sweets and desserts. They can also opt for smaller meals interspersed with healthy snacks, instead of heavy meals that can send glucose levels soaring.

Remember, building a healthy lifestyle takes time, so start with small steps for yourself and your baby!