Nearly every parent has seen it happen. Your child eats more sugar than usual, and suddenly they’re bouncing off the walls or having an uncharacteristic tantrum or meltdown.
It usually happens on holidays, like Halloween or Easter, when unrestricted candy and treats are part of the celebration. We laugh it off as a “sugar high.” We even swear that they’ll never be allowed to eat that much sugar again.
But does research back up this incredibly common experience? Does sugar negatively impact children’s behavior?
What the Research Shows About Sugar and Kids’ Behavior
Surprisingly, research consistently finds that eating sugar does not impact children’s behavior. A meta-analysis (a study that combines data across multiple studies) found that sugar did not seem to significantly impact the behavior, cognitive functioning, or academic performance of children.
The graph on the right only shows a small impact on academic skills, and it was positive. (Though there was only one study showing a significant positive impact, so take that with a grain of salt.) This meta-analysis included 23 studies involving over 500 children.
Source: The Wing Institute, based on the results of Wolraich, M. L., Wilson, D. B., & White, J. W. (1995). The effect of sugar on behavior or cognition in children. Journal of the American Medical Association, 274(20), 1617-1621
Some of these studies were conducted in a laboratory and some in the children’s schools. All studies included in this meta-analysis were experiments that compared children’s behavior, cognitive, and academic performance after eating sugar versus a placebo. (The placebo was usually aspartame or saccharin.)
This meta-analysis suggests that sugar does not seem to impact children on average. But are there some children who are more sensitive to sugar and thus react negatively to it?
Research Into Sugar-Sensitivity in Children
To address this question, one study compared school-age children who were reportedly more sensitive to sugar to preschool children who were not reported to be sensitive to sugar.
Source: Wolraich, M. L., Lindgren, S. D., Stumbo, P. J., Stegink, L. D., Appelbaum, M. I., & Kiritsy, M. C. (1994). Effects of diets high in sucrose or aspartame on the behavior and cognitive performance of children. New England Journal of Medicine, 330(5), 301-307.
The researchers then asked families to implement the following diets for three weeks each (see graph on left):
- A diet high in sugar with no artificial sweeteners
- A diet low in sugar but high in aspartame (an artificial sweetener which has also been suggested as a cause of hyperactivity in children)
- A diet low in sugar but high in saccharin (another artificial sweetener which has not been linked to hyperactivity)
Parents were told to avoid any artificial coloring, additives, and preservatives on all diets.
The researchers found no differences in behavior, attention, hyperactivity, mood, executive functioning or academic performance. This was true for both typical preschool children AND for the sugar-sensitive children on any of the three diets.
In fact, the researchers tested 39 different variables. They found no difference among the diets on any of these variables.
Are There Benefits to Kids Eating Sugar?
Some studies even find behavioral and academic benefits immediately after eating sugar.
One study had children drink a high-sugar beverage. These kids showed improved memory and classroom performance compared to children who drank a sugar-free drink.
Another study examined the impacts of sugar on the behavior of juvenile delinquents. Researchers found that adolescents who ate a high-sugar breakfast, particularly those with teacher-reported hyperactivity, showed some improved behaviors compared to children who ate a sugar-free breakfast.
Finally, children who ate a high-sugar snack showed improved memory compared to children who ate an artificially sweetened placebo.
Researchers speculate that the brains of children may require more glucose to operate efficiently. Glucose is what your body breaks sugar into, and it’s the primary source of energy for the brain. The increased glucose from the sugar could be providing extra “fuel” for kids’ brains!
Learn more about kids’ health, including how to strengthen your child’s immune system, the benefits of playing in nature, and plant-based eating for toddlers.
Limitations to the Benefits of Sugar for Kids
However, there are important limitations to keep in mind.
These experiments don’t always represent how sugar is consumed in real life. Even following children for three weeks could be too short a time to see significant results.
Another limitation of these experiments is that they compare the impact of sugar to a placebo. These placebos are often an artificial sweetener such as aspartame or saccharin. By using a placebo that also tastes sweet, researchers ensure that the participants’ expectations don’t impact the results. But the research doesn’t address whether these artificial sweeteners could also impact behavior.
To address some of these concerns, another study examined links between sugar consumption in children ages 8 to 12 years. The kids and their families reported on their sugar intake, daily lives, behavior, and sleep.
The researchers found that 81% of the children in this study exceeded the recommended sugar intake. And it was by a lot: the average child consumed enough sugar to equal 22 Oreo cookies per day! Yet, sugar consumption was not correlated with any sugar consumption was not correlated with any behavioral or sleep measures.
It is important to note, though that this study is correlational. This means the results also cannot be interpreted as evidence that sugar does not cause behavioral and sleep problems.
Why Do Parents See “Sugar High” Behaviors?
Though the research on sugar and behavior is limited, it consistently shows that sugar is not linked to behavior in children. But how can this be true? You can probably think of a specific instance of a “sugar high” that led to wild or challenging behavior.
How has nearly every parent experienced this phenomenon if sugar really has no impact on behavior? There are a few different reasons.
Parental Expectation
Expecting a sugar high can cause you to see one. When researchers give children a placebo and their parents are told it is a high dose of sugar, parents report that their children are significantly more hyperactive.
Social reinforcement may encourage these expectations. For example, if a parent says, “It seems like he is on a sugar high,” other adults around them are likely to back up this observation (“Of course, that happens to every child on Halloween”).
In addition, as parents we often look for an explanation for our children’s behavior. Rather than just accepting that children’s behavior is sometimes unpredictable, we want to find reason so that we can understand it and make sure it doesn’t happen again.
This tendency, which all humans have, is called intolerance of uncertainty. We look for explanations because we can’t handle the uncertainty that it could happen at any time. Supporting this idea, research finds that mothers who are more intolerant of uncertainty are more likely to expect behavior changes with sugar consumption.
Confirmation Bias
This experience may also be explained by the tendency to have a “confirmation bias.” A confirmation bias means that we tend remember experiences that match our expectations. And we either don’t pay attention to or forget experiences that don’t.
This means that you remember all of the times that your child lost their mind after eating sugar. But you don’t remember all the times they stayed calm, because those times didn’t match your expectations.
Special Occasions
Finally, the situations in which children typically consume a lot of sugar may make a child seem more hyperactive due to excitement or sensory overstimulation. In other words, it may be the situation and not the sugar itself that causes the behavior.
For example, have you seen kids getting a little out of control at a birthday party? Or maybe they are full of energy after they get back from trick-or-treating on Halloween? Those are both exciting, stimulating events. Kids often respond to that excitement with wild or high-energy behavior. But parents may assume that the change in behavior is caused by sugary treats.
The Health Impacts of Sugar for Kids
However, that’s not to say sugar gets a full pass. Too much sugar is known to have a negative impact on children’s health. Research finds that a diet high in sugar is associated with an increased risk for obesity, cardiovascular disease, type 2 diabetes, and dental cavities.
The World Health Organization recommends that added sugar make up less than 10% of an individual’s total calories. Less than 5% further reduces the risk of dental cavities.
Should My Kids Avoid Sugar?
You do not need to completely avoid sugar for your kids to be healthy.
However, you may decide that you want to. Your child may have health issues that make avoiding sugar particularly important. Or, you may believe the health risks are so serious that you want to avoid sugar entirely.
You may also strongly believe that your child responds negatively to sugar. In that case, the research described above doesn’t necessarily prove you wrong. Research typically only shows what is true for most children, not all children.
Sugar, like anything related to health, is complicated topic. Like all parents, you have to make the best decision for your child and your family. However, if you want to provide sugar for your child in moderation, the following tips may be helpful to you.
Three Strategies to Handle Sugar and Kids
Research suggests that parents should avoid restricting all sugary foods from a child’s diet. When parents restrict sugary foods, their children might eat less in the short-term. But they often become more preoccupied with the food over time.
Another study found that when parents restricted food, children showed excessive eating of these restricted foods when they were given access to them. So how do we avoid restricting intake of sugar without our child eating a whole package of Oreos at every meal?
1. Limit Rather Than Avoid
Instead of restriction, think about moderation. You don’t have to stop your child candy at a friend’s party or panic over a cookie as an afternoon snack. Instead, you can manage your child’s sweet intake by not making lots of sugary foods and candy available. You can do this by:
- Not keeping lots of sweets around the house
- Limiting how many sweets you eat yourself
- Avoiding places that sell sweets such as candy shops
Research shows that these more subtle approaches are effective at increasing healthy eating patterns.
2. Have Sugary Treats with Meals
When you make desserts and other treats available as part of a meal, your child learns that they can be included in a healthy diet. This makes them unremarkable, and unremarkable things are less interesting to kids.
Research finds that children actually eat less dessert when it is served with a meal than when it is served after a meal.
3. Change Your Own Perspective
Your own expectations may have an impact on your child. Be careful about your own reaction to your child eating sugar and your own expectations.
One interesting study looked mothers who believe their children are “sugar sensitive.” These mothers were told their child was given sugar, even though they were actually given a placebo. The mothers showed more controlling behavior and criticism toward their children. But controlling behavior and criticism are associated with more challenging behavior in children. It’s possible that the parents’ own expectations cause the behavior rather than the sugar itself.
Rather than seeing all sugar as evil or telling your kids that some foods are “bad,” think of it as just another food group. You can learn to view sugar as an important energy source that is essential for your child in moderation. And when you are more relaxed about sugar, your child can be more relaxed as well.
Look for the Root of Challenging Behavior
Rather than simply blaming your child’s challenging behavior on sugar, it may be more helpful to try to find the cause of the behavior. Common causes of challenging behavior include:
- Attention-seeking
- Sensory over-stimulation
- Trying to escape demands
- Lack of skills, such as not knowing how to ask for help
Parents can also examine how their own responses may impact their behavior. Are you:
- Providing too much attention to negative behavior?
- Failing to notice or affirm positive behavior?
- Being too controlling of your child’s behavior?
If you continue to struggle with your child’s behavior, consult with a behavioral specialist or mental health professional, who may help you develop effective strategies to prevent and manage behavioral challenges.
What To Take Away from the Research on Kids & Sugar
Diets high in sugar have been linked to many health complications in children. However, there is currently no consistent evidence that links sugar to behavioral or academic problems. Instead of completely restricting sugar, you can use tactics to change your kids’ relationship with sugar.
- Limit, rather than avoiding it completely.
- Offer sugary treats with meals rather than making them a separate category of food.
- Change your own perspective.
If your child’s challenging behavior continues, there may be more going on below the surface. Talk to a pediatrician to come up with strategies that will identify and address the root cause.
Expert Review
All Parenting Translator articles are reviewed by experts to make sure that they are as helpful and as accurate as possible. Today’s newsletter was reviewed by Alex Turnbull. Alex is a Registered Dietitian, picky eating expert, author, and mom of two. So she gets how hard it can be to feed kids.
Follow Alex on Instagram, Facebook, Tik Tok and Pinterest for more tips and tricks for feeding your infants, toddlers and children.
Find more research-backed advice for parents, including tips about potty training and managing sibling rivalry. Plus, keep up with important safety news like the rise of counterfeit car seats.
Keep up with the latest news and events when you subscribe to our free CharlottesvilleFamily newsletter. And be sure to meet the local partners and sponsors who support families like yours.
DR. CARA DAMIANO GOODWIN, PhD, is a licensed clinical psychologist and a Charlottesville mother to four children. She received a PhD in child clinical psychology from the University of North Carolina at Chapel Hill, a Master’s in Developmental Psychiatry from Cambridge University, and a Master’s in Child Psychology from Vanderbilt University. She specializes in child development. Dr. Goodwin translates recent scientific research into information parents on her Instagram account and website.
Looking for support in the toddler years? Read on for more great resources from CharlottesvilleFamily. You’ll find mini day camps for little ones, Mommy & Me Classes, early learning tips, and more!