For many children in the UK today, sugar shows up everywhere—from sweets and chocolate to packaged snacks, fizzy drinks, fruit juices, and even foods marketed as “healthy.” While sugar itself is not harmful when consumed in moderation, too much added sugar can seriously affect a child’s physical, dental, and emotional health.
For Nigerian parents raising children in the UK, understanding how much sugar is appropriate and how it impacts children’s wellbeing is key to building healthy lifelong habits.
How Much Sugar Is Too Much for Children?
Health experts recommend that children should consume no more than 25 grams of added sugar per day, which is roughly six teaspoons.
For children under two years old, experts strongly advise avoiding added sugar entirely.
These guidelines are supported by organisations such as the American Heart Association (AHA) and align closely with UK public health advice.
✅ Natural sugars found in fruits, vegetables, and milk are generally not a concern when eaten as part of a balanced diet.
❌ Added sugars—found in sweets, biscuits, cakes, fizzy drinks, flavoured yoghurts, and many packaged snacks—are the main issue.
How Too Much Sugar Affects a Child’s Body
1. Tooth Decay
Sugar feeds harmful bacteria in the mouth, increasing the risk of tooth decay and cavities. This is one of the most common health problems among children in the UK.
2. Weight Gain and Childhood Obesity
Excess sugar adds extra calories without nutritional value. Over time, this can contribute to unhealthy weight gain, increasing the risk of childhood obesity and related health issues later in life.
3. Energy and Behaviour Changes
High-sugar foods can cause rapid spikes in blood sugar, followed by sudden crashes. This can lead to:
- Hyperactivity followed by tiredness
- Difficulty concentrating
- Mood swings and irritability
These fluctuations may affect children’s behaviour both at home and in school.
4. Increased Risk of Type 2 Diabetes
A diet high in added sugar can affect how the body processes insulin, potentially leading to insulin resistance. Over time, this increases the risk of developing type 2 diabetes in adulthood.
5. Poor Eating Habits
Regular consumption of sugary foods can train children’s taste buds to prefer sweet flavours, making it harder for them to enjoy healthier foods such as vegetables, whole grains, and proteins.
Practical Tips for Nigerian Parents in the UK
- Read food labels carefully – sugar often appears under different names such as glucose, syrup, sucrose, or fructose
- Cut back on sugary drinks like fizzy drinks, energy drinks, and sweetened juices
- Offer whole foods such as fruits, vegetables, nuts, beans, and home-cooked meals
- Encourage water or milk instead of sweet drinks
- Treat sweets and desserts as occasional treats, not daily habits
Final Word
Sugar is not the enemy—but too much of it can harm your child’s health. By making small, consistent changes, Nigerian parents in the UK can help their children grow up healthier, stronger, and better equipped for the future.
Healthy habits start at home—and they last a lifetime.
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