Dominate Your Child’s Next Sugar Rush Before It Starts
The scene is familiar to many of us: kids running around a birthday party or family reunion, “puffed up with sugar”, wild with excitement, sticky with joy, fueled by corn syrup, icing and gummy products. Then the party ended and the suffering began. An accident – so often full of tears and/or screams – can ruin the rest of the day. So, Sumner Brooks, RD, Eating Disorders Specialist, and co-author of How to Raise an Intuitive Eater: Raising the Next Generation Through Food and Self-Confidence, gives us the secrets to avoiding the dreaded “sugar rush.”
Are children really hyperactive with sugar?
Kids don’t go crazy because of the hyperactive properties of sugar. Research shows that sugar itself does not change behavior , so “sugar rush” as a physical phenomenon does not exist. However, you know that your child behaves differently after eating a bunch of sweets. This is for several reasons.
First, the environment plays a role. Think of a lively, loud birthday party or a chaotic, even stressful, family reunion. “The reason we think of kids as having a sugar rush isn’t all that surprising: they’re excited, stimulated, and full of energy,” says Brooks. Sensory overload and peers encouraging more energetic behavior create a raucous party. “Children and adults are likely to behave abnormally or differently in these situations, and we just don’t have to blame food or sugar for that.”
In addition, the placebo effect may work. When kids hear from their parents that “sugar makes you hyperactive,” they play their part. So the first piece of advice on how to prevent sugar flushes is to stop blaming the behavior on sugar. Eating foods high in sugar may still not make you or your child feel good, so Brooks offers tips on how to deal with high-sugar events.
Discuss expectations before the event
There are several ways to set yourself and your child up for success at an event where they might otherwise have behavior problems. “Behavioral expectations should be and can be clearly communicated prior to the party,” says Brooks. Set boundaries and consequences before entering a new environment. Brooks suggests to you, “Talk about what will happen when it’s time to go, the manners you expect to see in food, gifts, friendships, etc.”
While basic manners are not directly related to sugar consumption, they do set a civilized tone. Then, when it comes to food, Brooks suggests that you remind your child to drink water throughout the event, or say, “If you need help preparing a plate at a party, let me know,” making sure dessert is still part of the meal. . She says the focus should be on what you want everyone to feel good about during and after the event.
Give the kids a pre-party snack
In his work as a nutritionist, Brooks says, “People sometimes confuse energy with hyperactivity.” Sugar, or carbohydrates of any kind, are energizing, and Brooks says the “fast, excited, or loud” behaviors we see after children eat sugar are often the result of elevated blood sugar levels. “In fact, low blood sugar tends to cause far more behavioral problems in children than sugar consumption” because low blood sugar can cause “extreme moodiness, fatigue or lack of patience and less ability to think critically” she says. You can call it “sugar crash”.
To combat an accident, Brooks says it’s a good idea to “invite your child to have a snack about an hour or so before you go to the party so they don’t have an empty stomach or low blood sugar in cases where eating might be dangerous.” be unpredictable or unattractive to them.” She says: “In terms of nutrition, try to ensure a balance of proteins, fats and carbohydrates during the day leading up to the event”, but “if they are excited, they may not have such an appetite”, so in this case, prefer cheese, yogurt , milk or peanut butter and jelly.
Pay attention to the event
Once you arrive at the party, hopefully with a hearty meal in your child’s belt and clear expectations, don’t let them run wild. “While none of us parents want to listen to that part, it can also be a response to parenting, which can be different in certain situations where we think kids have ‘sugar fevers’,” says Brooks. Children sometimes notice that they can get away with more during these activities, as they are not watched as closely by distracted, socializing adults. They also have the freedom to eat foods that are otherwise forbidden to them.
You know your child better than anyone, which is why Brooks says you need to tune in to what your particular child needs in any given scenario. Some children snack when they are anxious, depressed, or uncomfortable . Brooks says, “If you have a child who could be in this category, they really need you to be around and interact with them in these situations,” instead of having a party with other adults.
Be careful about your sugar intake
Mean kids hear us even when we think they’re not listening. “I wish we could celebrate their joy instead of constantly resorting to sugar jokes and sugar shame,” says Brooks. “When most of the adults around them are commenting and complaining about ‘sugar’,” she says, “kids want to rebel and do things that adults don’t want them to do. So my best advice is to keep all sugar comments private.”
She begs parents to model casual speech about food, even foods we may consider “naughty.” Instead of “keep that away from me,” she says, “Oh, it’s cake. I’ll take a bite, would you like it?” or “Are you enjoying a piece of the pie right now?”
For a child who overeats
Many children indulge in parties because they are not allowed to eat certain foods at home. And some kids just love sweets more than others. “For a child who is constantly over-consuming sugary foods,” says Brooks, “pay less attention to controlling sugar intake and more attention to what might be happening to it. The best thing we can do is stay calm, don’t judge, don’t punish them for wanting sugar and keep the experience positive.”
For the “child who constantly overindulges in sweets to the point of feeling sick,” Brooks has some ideas on how to reduce anxiety about not getting the sugar he cherishes, but keep your child from getting stomach pains. She says, “Having them choose something to take home for later, or suggesting they bring some of that food home to ensure they can eat it at another time, and that’s not the only option,” helps them start learning. their limitations at the moment with compassion.
Brooks says you have the opportunity at times like this because kids “need to hear you say they can be trusted to listen to their bodies.” Children are moving from complete dependence on their parents to the ability to trust their body – the way we talk about food and the body is a great way to teach them this important skill.