Clinical Reference Systems: Pediatric Advisor 10.0
Sugar and Sweets (for Teenagers)
INTRODUCTION
A common misconception suggests that eating sugar is harmful
or at least a weakness. Many well-educated people worry
needlessly about sugar, candy, and desserts. For purposes
of discussion, sweets can be defined as any food where
sucrose, fructose, glucose, corn syrup, honey, or other
sugars are listed as the first ingredient on the packaging.
Sweets are not bad. The body needs sugar to function. The
brain needs glucose to think. Sweets just need to be eaten
in moderation.
THE NORMAL SWEET TOOTH
Many people are born with a "sweet tooth." Most adults also
naturally seek and enjoy sweets. Giving candy as a gift for
holidays and birthdays is a common symbol of affection.
Even some members of the animal kingdom show a craving for
sweets.
Sugar is naturally present in most foods except meat. The
recommended daily allowance of calories from carbohydrates
(sugar and starches) is 55 percent. Of this, no more than
10 percent should come from refined sugar (sucrose).
Lactose is the type of sugar found in milk, fructose is the
sugar in fruits, and maltose is the sugar in grain products.
Sucrose, the sugar refined from sugar cane and sugar beets,
has no greater adverse effect on body function than any of
the other sugars.
SIDE EFFECTS OF SUGAR
The main risk associated with sugar is increased tooth
decay. This is the only permanent harm caused by consuming
too much sugar. This risk can be greatly reduced if your
child drinks fluoridated water and brushes his teeth
properly after eating foods that contain sugar. Foods that
cause the most dental cavities (caries) are those that stick
to the teeth (for example, raisins and caramels).
A temporary side effect of sugar may be seen 2 to 4 hours
after excessive sugar consumption. A reaction is probably
due to a rapid fall in blood sugar and consists of sweating,
hunger, dizziness, tiredness, or sleepiness. This reaction
is brief and harmless and can be relieved by the passage of
time and by eating a food containing some sugar, such as
fruit juice. These symptoms do not occur after eating a
normal amount of sweets; nor do they occur in everyone.
MYTHS ABOUT SUGAR
Eating sweets is basically not harmful. Candy does not
cause cancer, heart disease, or diabetes. The following are
some common issues many people are overly concerned about.
- Obesity
Obesity is caused by overeating in general and is not
specifically related to eating sweets. In fact, fatty
foods contribute much more to obesity than sugary foods
because fatty foods also have twice the calories of
sugary foods per given amount. Recent studies have
found that lean people tend to eat more sugar than
overweight people.
- Hyperactivity
Extensive research has shown that sugar does not cause
or worsen hyperactivity. In fact, consuming a lot of
sugar such as a 12-ounce soft drink (containing
10 teaspoons of refined sugar) may cause a relaxed state
or even drowsiness.
- Acne
Acne is not made worse by candy or chocolate, according
to research studies.
- Junk food
The term "junk food" has led to considerable confusion
in our country. Some people consider any kind of sweet
or dessert to be junk food. Others define fast food as
junk food. It's not true that just because a food is
sweet or purchased from a fast-food chain, it's bad for
your health.
RECOMMENDATIONS FOR THE SAFE USE OF SUGAR
Note: These guidelines may not apply to teenagers who have
diabetes.
- Eat sugar in moderation.
In general, eating any food in moderation is healthy.
However, eating too much of any one kind of food is
unhealthy. While one candy bar is fine, eating an
entire bag of candy is unacceptable. Try not to binge
on candy or sweets.
- Limit the amount of sweets you buy.
The more sweets there are available at home, the more
you will eat. Try to purchase breakfast cereals and
cookies in which sugar is not the main ingredient.
- Consider sweets for desserts.
Sweets cause physical symptoms only if they are eaten in
excess. As long as they are eaten after a well-balanced
meal, they cause no symptoms. An acceptable dessert can
be just about anything, including candy.
- Avoid sweets for snacks.
Candy, soft drinks, and other sweets are not good
choices for snacks. Because very little else is eaten
with a snack, consuming mainly refined sugar alone may
cause some rebound symptoms several hours later. If you
have a soft drink or Kool-Aid as a snack, you should eat
something from the grain or fruit food groups along with
it. An occasional sweet drink containing a sugar
substitute is fine. Keep plenty of nutritious snacks
and drinks (such as fruits, juices, yogurt, graham
crackers, oatmeal cookies, and popcorn) on hand. Most
cookies are OK for snacks because the main ingredient is
flour.
- Brush your teeth after eating sweets.
Unless you develop this good habit, a "sweet tooth" can
become a decayed tooth.
AN OVERVIEW
Let's be honest. Most adults, teenagers, and children enjoy
sweets. Most teenagers spend part of their earnings on
sweets. Don't put yourself on a guilt-trip. Eating sweets
in moderation is fine. A well-balanced diet can include
some daily sweets.
CALL YOUR PHYSICIAN DURING OFFICE HOURS IF:
- You frequently binge on sweets.
- You think you have a problem with sugar.
- You have other questions or concerns.
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