The question of how much sugar a child can eat comes up again and again. There are so many sources of sugar in everyday life that children and parents are confronted with, often even unconsciously. We all know that sugar is not good for the body, but giving up sweets sounds impossible to many people, right?
When you think of sugar, you probably think of something sweet. There are many varieties and names. It doesn't always say "sugar" on packaging: glucose or fructose syrup, maltodextrin, maltose, barley malt, and lactose are some of the alternative names for sugar.
How much?
It is recommended that you consume a maximum of 20g (or 5 teaspoons) of sugar per day. This means you shouldn't eat the whole 20g and it's healthier to eat less!
A consumption recommendation is often given on packaging; this refers to an average adult. For children, who are often smaller and lighter, these values should not be taken as the norm.
How much is 20g of sugar? Here are a few averages:
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1 banana = 18g sugar
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150g fruit yoghurt = 20g sugar
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0.5L Apple juice spritzer = 30g sugar
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0.5L orange juice = 45g sugar
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0.5L cola = 54 g sugar
Hidden sugar traps
Sugar can also hide in “non-sweet” foods. Processed foods and convenience foods often have added sugar.
Fruit may seem healthy, but it also contains a lot of fructose and should be eaten in moderation. Particular sugar traps include fruit juice, lemonade and iced tea, which often have added sugar. You can dilute sweet drinks (1 part juice, 3 parts water), but it's still best to drink water!
Sugar substitute
If you want to prepare something sweet without table sugar, there are more nutrient-rich alternatives, such as agave syrup, dates/date syrup or honey. A low-calorie alternative is, for example, birch sugar (so-called xylitol). Like table sugar, all alternatives should be enjoyed in small quantities.
This blog article was written by Try It Intern Isabella Truong, among others. If you have any questions, please feel free to contact service@probiersdochmal.com.
