Trick or Treat? The Truth About Sweets

October rates as one of many people’s favorite months; it promises apple cider, pumpkin patches, falling leaves, hooded sweatshirts and cozy cardigans...and of course, Halloween!!  It also begins with a three-month run of parties, get-togethers and treats.  Lots of treats.  And it’s hard to say no to our sweet faced babies.  The problem is that most (or all) of these treats are loaded with added sugars. 

Over the last 10 to 15 years, more and more research has shown how strongly sugar is tied to chronic health conditions, and it’s not just about cavities or weight gain like people once thought. Studies now show that too much added sugar is connected to serious problems such as heart disease, obesity, type 2 diabetes, fatty liver disease and all sorts of inflammatory conditions.  Sugar, especially the hyper-processed kind, causes an increase in inflammatory cytokines that can contribute to conditions such as PCOS, rheumatoid arthritis, inflammatory bowel disease, joint pain and other autoimmune diseases.  

It’s not that we expect families to avoid treats and sweets altogether, but what we need to keep in mind is that sugar is hidden in so many everyday foods, from cereals to sauces, so most people are eating much more of it than they realize.  This means that once we add candies, cookies, cupcakes and pies our bodies are on overload. 

The Impact on Children

One of the most troubling areas of sugar research is the effect it has on children. Childhood obesity rates have risen sharply in the last 15 years, and sugar plays a big role. The Centers for Disease Control and Prevention reported that about 1 in 5 children and adolescents are affected by obesity in the United States, and sugary drinks and snacks are often a major factor. Excess sugar is not only linked to obesity but also to insulin resistance, which can develop into type 2 diabetes at a very young age. This is something that used to be almost unheard of in kids but is now much more common. According to the National Institutes of Health, the number of children and teens diagnosed with type 2 diabetes has more than doubled since the early 2000s.

Studies have also found that high sugar intake can impact attention span, memory, sleep, mood and behavior in children.  It can also wreck the gut microbiome, which exacerbates these conditions.  With the rising rates of ADD, ADHD, sensory problems and behavioral disorders, it’s important for parents to think about what they’re putting in their kiddo’s tummies and whether it’s helpful or harmful. 

Hidden Sources of Sugar

Most of us realize that candies and baked sweets have lots of added sugars, but almost every processed food contains some sugar, many of them lots of it.   Here’s some foods that often contain quite a bit of added sugar that might surprise you: low fat dairy, condiments like ketchup, spaghetti sauce and BBQ sauce, granola and other breakfast cereals, peanut butters, breads and beverages like juice and flavored coffee creamers. 

Learning to start reading labels can really help you and your family to start to eliminate added sugars, and there’s no time like the present.  The good news is that food companies are now required to separate out naturally occurring sugars/carbohydrates and added sugars, so it’s easy to see just how much has been put in. 

Healthier Alternatives

The good news is that there are healthier alternatives for people who want sweetness without the harmful effects of sugar. Natural options like monk fruit, stevia, and allulose are becoming more popular because they do not spike blood sugar and have little to no calories. Monk fruit, for example, has been used in Asia for centuries and is considered safe by the Food and Drug Administration. Stevia, made from the leaves of the stevia plant, is also widely studied and has been shown to help reduce blood sugar in people with diabetes. Allulose is another sweetener that tastes like sugar but is processed differently in the body and does not raise blood sugar levels. These can be helpful tools for families trying to cut back on sugar while still enjoying a little sweetness in their meals.

The Problem with Artificial Sweeteners

While natural sugar substitutes can be helpful, not all sugar replacements are good choices. Artificial sweeteners such as aspartame, acesulfame potassium (ace-K), and sucralose are commonly found in diet sodas and sugar-free snacks, but research has raised some concerns about their safety. Some studies suggest they may disrupt gut bacteria or increase cravings for sweet foods, which can make it harder to manage weight in the long run.  They have also been shown to cause an increased risk of cancer and thyroid disease, alterations of brain function, hormone imbalances, and preterm birth.  Sugar alcohols like xylitol are another option, but they often cause digestive discomfort in larger amounts, leading to bloating or diarrhea. It is important to remember that “sugar-free” does not always mean “healthy.” Choosing natural options like fruit, or sticking with natural sweeteners in moderation, is usually a better long-term choice.

Finding Balance

The bottom line is that sugar has become too big a part of modern diets, and research continues to show how harmful it can be when consumed in excess. The effects on children are especially worrying, with even more than just obesity and type 2 diabetes becoming more common at younger ages. But by paying attention, reading labels, and trying healthier alternatives, families can make small changes that add up to big improvements in health. Choosing water instead of soda, cutting back on packaged snacks, and using natural sweeteners when needed are all simple ways to start. Our bodies were never designed to handle the level sugar that is now considered normal, and by taking steps to reduce it, we can protect both our own health and our children’s health for the future.

Here are some guidelines you can work to get started on.  While natural sugars, like those found in fruits, are processed more easily by the body, added sugars create far more issues, so do your best to focus on limited those.   Adults should shoot for 25 grams or less of added sugar and children 10 grams or less per day.  We recommend just looking at your kiddo’s regular diet and adding up what they’re getting currently and start to reduce from there.  Follow the 80/20 rule.  Try for the recommended grams of sugar most of the week and then allow for a little fun a few days per month.  It’s not about perfection, but just about getting better. 

But What About Halloween??

Trick or treating can be loads of fun, and there’s no reason to curb that enthusiasm.  It also doesn’t mean we need to let our kiddos eat 50 lbs of Snickers, Twizzlers, Skittles and Reese’s cups.  Let them have fun getting the candy, then you decide what to do with it!

Here are some alternatives to an all-out candy buffet:

1.      The Switch Witch – tell the kiddos that when they set their candy out on the porch before bed, the switch witch will come and exchange it for a gift they’ve been wanting

2.      Make a plan for the week – 5 pieces on Halloween and one per day for the rest of the week, or whatever works for your family

3.      Find healthier candies so that at least artificial dyes and flavors are limited (some of our favorites are by YumEarth and Rotten brands. Thrive Market has a lot you can find that you can feel less guilty about letting your littles indulge a little on a holiday.