Does sugar make children hyper? It's largely a myth

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NEW YORK (CNN) – Does sugar make children hyperactive? May be.

"If you look at the evidence peer reviewed, we can not say that sugar absolutely makes kids hyperactive, however, you can not deny that sugar can have a slight effect" on behavior, said Kristi L. King, pediatric chief dietician at Texas Children's Children. Hospital and spokesperson of the Academy of Nutrition and Dietetics.

In the mid-1990s, a meta-analysis examined 16 studies of the effects of sugar in children. The research, published in the medical journal JAMA, concluded that sugar does not affect the behavior or cognitive performance of children. "However, a slight effect of sugar or effects on subsets of children can not be excluded," the article says.

Like adults, some children may be more sensitive to blood sugar spikes than others. This can mean that they are more likely to become excited when they consume sugar.

Jill Castle, a dietitian and expert in infant nutrition, teaches a course on parenting called the ADHD diet, especially for a small percentage of children with Attention Deficit Hyperactivity Disorder. for kids. "They can become more aggressive or hyperactive or difficult to breed," Castle explained. Minimizing sugar in the diet can be beneficial for these children.

According to Castle, many sweet foods can also be equated with high amounts of food coloring, artificial flavors or other additives that could be problematic for a child with ADHD, which often makes difficult to determine if sugar is the culprit.

To complicate the problem, we have no way of determining if there is a link. "Is there a biomarker? A hormone level?" King asked. "It's discouraging for parents … they want answers, and unfortunately, nutrition is such an individual thing."

The idea of a link between sugar and hyperactivity in children goes back to the 1970s, when the Feingold diet was prescribed by a pediatrician of the same name as a diet designed to relieve the symptoms of ADHD.

"His diet eliminated artificial flavors, sweeteners and preservatives – and sugar was found in the mass," King said.

This diet may have led parents to think that sugar was the cause of children's excitable behavior, even though it was not the true cause of his hyperactivity.

In a mid-1990s study, the researchers gave the children a drink containing a sugar substitute. A group of mothers learned that their children were drinking a high-sugar drink; the other group has been told the truth, that their children were consuming a sugar substitute. Mothers who were told that their children consumed sugar found their children more hyperactive, even if they did not consume sugar.

Just thinking that their children are consuming sugar has led mothers to see their children as being more hyperactive.

-Kristi L. King, pediatric dietitian

"Just thinking that their children are consuming sugar has made mothers perceive their children to be more hyperactive," said King.

"When children eat sugar, it's usually something fun: holidays, birthdays, celebrations, there's already all this excitement," she said. "I do not think you can say that sugar made them run and play with friends … It would be very difficult to separate."

Instead, a release of the hormone adrenaline could explain a child's overly energetic behavior. "It's a leak or leak hormone, when you're scared or fearful, it raises the heart rate and directs blood flow to the muscles, which can make children more anxious and need to keep moving, so you can perceive this as hyperactivity, "King said.

To try to determine if your child is really sensitive to sugar or is excited about a party, Castle recommends eliminating sugary foods from the diet for a few weeks and then testing the food. child with a sweet food such as a soda, an iced cake or a tablespoon of sugar. in 100% juice, and looking at the answer of the child. "It may be a quick way to determine the impact of sugar on the child," Castle said.

Again, like the parents in this study, you can just think that they are hyper simply because you know that they have consumed sugar.

Even though most children are not sensitive to sugar, this does not mean that sugar is good for you. Food and sugary drinks provide calories without any nutrients. In addition, the consumption of foods rich in added sugars throughout childhood is related to the development of risk factors for heart disease, such as an increased risk of obesity and a high blood pressure in children and young adults.

In order for children to stay healthy, the American Heart Association recommends that children aged 2 to 18 years daily consume less than 6 teaspoons (or 24 grams) of added sugars. To put this number in perspective, consider that 24 grams is the amount of sugar in a single 1.55 ounce chocolate bar. A can of 12 oz of soda contains about 40 grams of sugar, more than a day.

If you're looking for ways to reduce sweets for your kids, here are some tips to get started:

Gradually reduce the amount of sweets in your child's diet. This is a good tip for all children, with and without ADHD. "I teach the 90/10 rule for a proper balance of nutritious foods, sweets and treats, which on average corresponds to one to two servings of sweets or treats of normal size," Castle said. While there seems to be a strong sensitivity to sweets, Castle recommends deleting as much as possible of sweets and added sugar.

Establish routine meals and snacks on a predictable schedule. "Anecdotally, this is one of the main tasks I work with families, and they tell me that they feel that their child is calmer and behave better at four o'clock," Castle said. .

When introducing foods containing added sugars, combine them with protein, healthy fats or fiber. This helps to mitigate the effects of increases and decreases in blood glucose and to optimize satiety.

Castle and King suggest the following combinations:

Milk biscuits
Candy or nut butter chocolate on crackers
Ice cream with nuts or topping with oatmeal crumble
Milk cake or milk substitute

Experts say that you can also include your treatment as part of a snack or a meal. "If you are at a party, try vegetables and hummus, then have a dessert!" Said the king. "Or eat a small, reasonable meal with lean protein, such as turkey meat, add cheese and baby carrots, then add a treat or a small sweet drink."

Do not eat sugar on an empty stomach. This could lead to an increase in blood sugar levels, which could alter a child's behavior, according to Castle.

Make sure your child drinks a lot of water. Also, avoid sugary drinks instead of eating sugary foods, King advised.

Do not make a sound of sugar. If you do not often have sugar and sweets at home, and you bring home sweets and sell a big deal, your kid can take it and get excited, King said.

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