Often I hear people say- don't give sugar to kids in the evening, they won't sleep. Or my kid will be too energetic if he eats candies. Can sugar make kids hyperactive? Let's break it down with science-based answers.
Understanding Hyperactivity in Children
So, what exactly is hyperactivity in kids? It's not just about being energetic or lively; it goes beyond that. Kids with ADHD (Attention deficit hyperactivity disorder) can be impulsive, have trouble focusing, and move a lot (1).
Here's an interesting fact: Did you know that attention disorders were discussed in a medical textbook 250 years ago? (2). Yep, this isn't something new.
Does Sugar Make Kids Hyperactive?
Have you heard that sugar makes kids hyper? A study reported that kids aged 6 to 11 showed that too much sugar doesn't make them more hyperactive (4).
Interestingly, another study talked about how too much sugar over time could lead to hyperactivity in adults and affect how well they think (5). But it was done on animals. These animals were given only pure sugar (sucrose). However, our regular diets are way more balanced with different nutrients, not just sugar. So, we can't apply those results directly to what happens in real life.
While sugar's effects on behaviour and thinking have been studied a lot, it's not as simple as saying sugar equals hyperactivity in kids. We still have much more to understand about how sugar affects children. While it's easy to blame sugar for hyperactivity, it's not so simple.
Effect of Sugar on Children's Brain
Sugar comes in different forms. It can be from the natural sugars in fruits or the added sugars in processed foods and drinks. Children who ate more added sugars also had higher blood pressure (diastolic, 6). Therefore, kids need to eat a balanced diet to grow and stay healthy. According to the American Heart Association, children aged 2-18 shouldn't have more than 25 grams (about 6 teaspoons) of added sugars daily (7).
Now, let's talk about how sugar affects kids' brains. When kids eat a high-sugar diet, without enough fibre, protein or healthy fats, it can affect energy levels and cause mood swings.
Additionally, too much sugar over time could affect how well they learn and remember things. Some studies suggest high sugar intake might make it harder for kids to focus and understand (8). That's why it's smart to limit their sugar intake.
A high-sugar diet can affect a kid's focus.
Sugar and ADHD: What's the connection?
Some children with ADHD may have digestive issues (9). Since sugar affects the gut microbiome, eating more sugar can worsen these issues. The gut is also connected to your brain through the gut-brain 🧠 axis.
Furthermore, children who eat more sugar, cola and less fish (omega-3) had a higher rate of diagnosis with ADHD (10). However, this is just an association, not a cause for developing ADHD.
Some kids with ADHD may like eating processed foods. Eating fat and sugary foods like cakes, cookies, and doughnuts can increase dopamine production in the brain (12). Dopamine is the reward hormone (feel-good, 13). So it is normal for kids to prefer eating these foods.
Additionally, diets like the few-food diet (FFD) have been shown to help kids with ADHD think and behave better, according to recent studies (14). These diets focus on cutting out certain foods that might make ADHD symptoms worse, such as artificial additives, sugary snacks, and sometimes gluten or dairy.
We're still figuring out exactly why these diets work and if they're good to follow for a long time. However, research tells us that what kids eat behaviour matters especially in managing ADHD (15).
To support your child's brain and behaviour, give them lots of nutritious foods like fruits, veggies, lean meats, and whole grains. Cutting back on processed foods and potential allergens could make a big difference. It's smart to talk with doctors or nutrition experts to make sure any changes to their diet are healthy.
Sugar affects kids with ADHD, but it does not cause ADHD.
Practical Tips for Parents
So, what can parents do to help their kids stay healthy and focused?
Choose Balanced Meals: Make sure meals and snacks include a mix of protein, healthy fats, fibre, and whole grains. This will improve their focus, by giving them steady energy.
Reduce Sugary Snacks: Limit sugary foods and drinks. Choose healthier foods like fresh fruit, yoghurt, or homemade snacks. Try our healthy recipe collection.
Encourage Physical Activity: Regular exercise is great for burning off extra energy and improving concentration.
Conclusion
Although sugar might not directly make kids hyper, it can affect how they feel and behave, especially if they have ADHD. Studies show that too much sugar can affect their focus and mood.
Knowing this helps us make better choices about what our kids eat. A balanced diet with less sugar and more good stuff, plus regular exercise, not only keeps them healthy. Furthermore, it supports their ability to concentrate and stay emotionally balanced, especially for those with ADHD.
Next time someone blames sugar for your kid’s wild energy, you can share this info confidently. It’s all about balancing what they eat and enjoying treats in moderation. Let’s help our kids build healthy habits!
Very informative. Thanks for sharing.