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

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."

Sugar and hyperactivity: positive link or parental perception?

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.

"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.

Tips for parents

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.

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:

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.