The Developmental Side Effects of Too Much Sugar
Written by Isabelle Saunders & Liz Small
Ask any child what they look forward to in February and you will inevitably hear about getting candy for Valentine’s Day. Americans purchase roughly 58 million pounds of chocolate each year to celebrate their loved ones on Valentine’s Day. Of course, we hear it time and time again: “Sugar is not good for you.”
Scientifically, children 10 and older should consume no more than a maximum of 30 grams of sugar per day, and 7 to 10-year-old children should only consume a maximum of 24 grams of sugar per day. The average American consumes nearly three times the recommended volume of sugar.
But, why is sugar unhealthy, and what are the developmental side effects of overconsumption, specifically in adolescents?
Mood & Behavior. Research suggests that there is a strong connection between high sugar consumption, altered behaviors, and poor emotional regulation. Although sugar intake may boost mood in the short-term, excessive sugar consumption has been linked with an increased risk of mental health problems. Your child may think a lot of sugar will make them happy, but it really just sends their mood into a deep plunge.
Manipulation of the Brain. Sugar is addictive. Glucose triggers endorphins, which create pleasure, which leads to wanting more sugar. Glucose is also the brain’s main source of energy, and too much of it consistently can lead to hyperactivity and mood swings. Studies show that this hyperactivity can damage cognitive ability later in life. It can also create overexertion of the amygdala, which can cause excessive fear or anxiety.
Memory & Performance. New research shows excessive sugar consumption in adolescence can impair learning and memory performance later in life. Daily intake of sugar-sweetened beverages during teenage years is associated with worsening of performance on a learning and memory task during adulthood. Excessive consumption of sugar during childhood negatively impacts memory function via the gut microbiome. Changes in the bacteria in the gut may be the key to sugar-induced memory impairment.
Of course, it’s never too late to change your child’s eating habits and minimize the amount of sugar they eat. Plus, research has shown that memory damage from chronic sugar consumption during adolescence is reversible. Good nutrition is so much more important than we think!
At Illuminos, we provide the customized scaffolding your child needs while he or she learns to master organization, time management, note-taking, study and test-taking skills, self-advocacy, verbal and non-verbal communication, and social skills.
To learn more about executive function and how it can help your child, please read our other resources or schedule time to talk with us.