Parents are often told fruit is \u201cbad\u201d because it contains sugar, prompting concerns about how much fruit they should allow their child to eat. <\/p>\n
This message has been fuelled by the \u201csugar-free\u201d movement, which demonises sugar with claims it\u2019s fattening and causes diabetes. The movement promotes arbitrary lists of foods to avoid, which often include kids\u2019 favourites such as bananas and berries. <\/p>\n
But like many claims made by the diet industry, this one isn\u2019t backed by evidence.<\/p>\n
Naturally occurring versus added sugars<\/p>\n
Sugar itself isn\u2019t inherently harmful, but the type of sugar kids eat can be.<\/p>\n
The good news is whole fruits contain naturally occurring sugars that are healthy and provide kids with energy. Whole fruits are packed with vitamins and minerals needed for good health. This includes vitamins A, C, E, magnesium, zinc and folic acid. All fruits are suitable \u2013 bananas, berries, mandarins, apples and mangoes, to name just a few. <\/p>\n
The insoluble fibre in fruit skins also helps kids stay regular, and the soluble fibre in fruit flesh helps keep their cholesterol in a healthy range, absorbing \u201cbad\u201d cholesterol to reduce their long-term risk of stroke and heart disease.<\/p>\n
Added sugars \u2013 which add calories but no nutritional value to kids\u2019 diets \u2013 are the \u201cbad\u201d sugars and the ones to avoid. They\u2019re found in processed and ultra-processed foods kids crave, such as lollies, chocolates, cakes and soft drinks. <\/p>\n
Added sugars are often added to seemingly healthy packaged foods, such as muesli bars. They\u2019re also hidden<\/a> under 60-plus different names in ingredient lists, making them hard to spot.<\/p>\n Sugar, weight and diabetes risk<\/p>\n There\u2019s no evidence backing claims that sugar directly causes diabetes.<\/p>\n Type 1 diabetes is an autoimmune disease<\/a> that can\u2019t be prevented or cured and has no connection to sugar consumption. Type 2 diabetes is typically caused when we carry excess body weight, which stops the body from working efficiently, not sugar intake<\/a>. <\/p>\n However, a diet high in added sugars \u2013 found in many processed, ultra-processed foods (for example, sweet and savoury packaged snacks) \u2013 can mean kids consume excess calories and gain unnecessary weight, which may increase their chance of developing type 2 diabetes as they get older. <\/p>\n On the other hand, research<\/a> shows that kids who eat more fruit have less abdominal fat. <\/p>\n Research<\/a> also shows fruit can reduce the risk of type 2 diabetes, with one study finding kids who ate 1.5 servings of fruit daily had a 36% lower risk of developing the disease. <\/p>\n Nutritional deficiencies<\/p>\n A diet high in added sugars can also result in nutritional deficiencies<\/a>. <\/p>\n Many processed foods offer low-to-no nutrition, which is why dietary guidelines recommend<\/a> limiting them. <\/p>\n Kids filling up on these foods are less likely to eat vegetables, fruits, whole grains and lean meats, producing a diet lacking in fibre and other key nutrients needed for growth and development. <\/p>\n But these \u201cdiscretionary foods\u201d make up<\/a> one-third of Aussie kids\u2019 daily energy intake. <\/p>\n My advice? Give kids fruit in abundance<\/p>\n There\u2019s no need to limit how much whole fruit kids eat \u2013 it\u2019s nutritious, filling and can protect their health. It\u2019s also going to fill them up and reduce their desire to scream out for the processed, packet food that is low in nutrition, and calorie-rich.<\/p>\n Just go easy on juiced and dried fruits because juicing leaves the goodness (the fibre) behind in the juicer, and drying strips fruits of their water content, making them easy to overconsume.<\/p>\n