Sugar and Childhood Blindness. Excessive sugar consumption, especially among children, is a growing concern due to its adverse medium and long-term effects, including serious eye problems, diabetes, and cardiovascular issues. This article examines how sugar is present in many processed foods and discusses the importance of early nutritional education to foster healthy eating habits from childhood.
Introduction
More than half of the processed products available in supermarkets contain added sugars, hidden under various names such as sucrose, corn syrup, and dextrose, among others. These often unnoticed sugars can be identified by reviewing nutritional labels and ingredient lists.
The Sugar Burden
The World Health Organization (WHO) and the American Heart Association (AHA) recommend limiting sugar intake in children to less than 25 grams per day. However, recent studies show that the average consumption in children is significantly higher, posing serious health risks.
Impact on Health
Ocular Problems
High sugar consumption in childhood can have severe long-term consequences for eye health. The main conditions include:
1. Diabetic Retinopathy:
- This condition is a common complication of diabetes, which can develop due to poor management of blood sugar levels. Diabetic retinopathy damages the blood vessels in the retina, leading to vision loss and, in severe cases, blindness. Children with high sugar consumption levels are at a higher risk of developing diabetes and, consequently, diabetic retinopathy.
2. Cataracts :
- Excess blood sugar can lead to the formation of cataracts, a condition where the eye's lens becomes cloudy, impairing vision. Although cataracts are more common in adults, early eye damage can predispose children to develop them later in life.
3. Glaucoma:
- People with diabetes have a higher risk of developing glaucoma, a disease that damages the eye's optic nerve, which is essential for good vision. Poor blood sugar control can increase intraocular pressure, contributing to the development of this disease.
Other Health Problems
1. Diabetes:
- Type I and II: Excessive sugar consumption can contribute to the development of type 1 and type 2 diabetes in children. Type 1 diabetes occurs when the body does not produce insulin, while type 2 diabetes occurs when the body does not use insulin properly.
- Gestational Diabetes: Although it typically affects pregnant women, a high-sugar diet can influence its onset.
2. Cardiovascular Diseases:
- High sugar intake from an early age can increase the risk of cardiovascular diseases in adulthood.
- Dental Cavities: Sugar promotes the formation of acids that deteriorate tooth enamel.
4. Pancreatic Diseases:
- Conditions like pancreatitis can be exacerbated by high sugar consumption.
5. Endocrine Diseases:
- A hormonal imbalance can arise from high-sugar diets.
6. Infections:
- A weakened immune system due to high sugar intake can make children more susceptible to infections.
7. Kidney Problems:
- Excessive sugar consumption can lead to significant kidney failure.
8. Neuropathy:
- Poor diabetes management in children can result in nerve damage and lower limb amputations.
9. Gastrointestinal Dysfunction:
- Excessive sugar consumption, especially in liquid forms, can cause gastrointestinal issues such as chronic diarrhea.
10. Obesity:
- High sugar intake contributes to overweight and obesity, increasing the risk of diabetes and cardiovascular diseases.
11. Psychological and Emotional Impact:
- Mood Alterations: High sugar consumption has been linked to mood changes, including hyperactivity and depression.
- Addiction: Sugar activates the brain's reward system similarly to certain drugs, which can lead to compulsive consumption behaviors.
Intervention Strategies
Identification and Elimination of Processed Foods
Foods to Avoid:
- Sugary Beverages: Sodas, packaged juices, energy drinks, and bottled tea often contain high amounts of sugar.
- Desserts and Sweets: Cookies, cakes, candies, ice creams, and chocolates with added sugar.
- Bakery Products: White breads, buns, donuts, and other commercial baked goods.
- Cereals and Granola Bars: Often contain added sugar.
- Sauces and Dressings: Ketchup, pasta sauces, salad dressings, and condiments often have sugar.
- Beverages: Water, herbal infusions, unsweetened tea, and black coffee.
- Desserts: Fresh fruits, unsweetened dried fruits, natural yogurt with fruits.
- Bakery: Whole grain bread, whole grain products without added sugar.
- Cereals: Natural oats, quinoa, and other grains without sugar.
- Sauces and Dressings: Make homemade sauces with natural ingredients and without sugar.
Dietary Changes
Increase Consumption of:
- Proteins: Lean meats, fish, eggs, legumes, and nuts.
- Fiber: Fruits, vegetables, whole grains, and legumes.
- Healthy Fats: Avocado, olive oil, nuts, and seeds.
Timing and Processing Cycles:
- Morning: Metabolism is generally more active, and the body can process carbohydrates better. A balanced breakfast can include fresh fruits, oats, and proteins.
- Midday: For lunch, it's beneficial to consume a balanced meal with proteins, healthy fats, and complex carbohydrates.
- Afternoon/Evening: Avoid consuming sugar in the afternoon and evening, as metabolism tends to slow down, and sugar consumed may be stored as fat.
Understanding the Processing Cycle of Organs
Traditional Chinese Medicine (TCM) is based on the theory that vital energy, known as "Qi," circulates through channels in the body called meridians. According to this theory, each organ has a time of day when its energy is at its peak, known as the "organ clock."
For the liver, TCM assigns its peak energy time between 1:00 a.m. and 3:00 a.m. During this time, the liver is most active in its detoxification and nutrient processing functions, including sugars. Consuming sweet foods outside of appropriate times can interfere with these processes and negatively affect the liver and other organs.
Here is an approximate guide to the peak energy times for some key organs and when it is most detrimental to consume sweet foods according to TCM:
1. Liver:
- Optimal time: 1:00 a.m. - 3:00 a.m.
- Detrimental time for consuming sweets: Avoid especially between 7:00 p.m. and 1:00 a.m., when the liver begins to prepare for its detoxification cycle.
2. Stomach:
- Optimal time: 7:00 a.m. - 9:00 a.m.
- Detrimental time for consuming sweets: Avoid very late at night (after 9:00 p.m.) as it can interfere with the digestive process.
3. Spleen/Pancreas:
- Optimal time: 9:00 a.m. - 11:00 a.m.
- Detrimental time for consuming sweets: Avoid especially after 9:00 p.m. and before 7:00 a.m., when the spleen/pancreas energy is at its lowest.
TCM suggests that the consumption of sweet foods should be moderate and preferably during the hours of the day when the digestive system is most active, avoiding especially nighttime and late hours. Consuming sweets at these times can overload the liver and other organs, hindering their ability to process sugars and carry out their functions efficiently.
Additional Tips:
- Read Labels: Familiarize yourself with the different names for sugar (corn syrup, dextrose, fructose, etc.) and check the labels of the products you buy.
- Prepare Meals at Home: Cooking at home allows you to control the ingredients and avoid added sugar.
- Educate Your Palate: Gradually reducing the amount of sugar can help your taste buds adjust to less sweet flavors.
By implementing these changes, it is possible to significantly reduce sugar consumption and improve overall health. Cutting out sugar can result in more stable energy levels, better weight control, and a reduced risk of chronic diseases such as diabetes and heart disease.
Conclusion
It is imperative to reevaluate the presence of sugar in children's diets and promote a shift towards a healthier lifestyle from an early age to prevent long-term health problems. Educators, parents, and policymakers must work together to reduce the prevalence of sugar in children's diets and educate them about its risks.
Reference Study:
Ortega Ibáñez, P. (2023). Impact of Sugar Consumption on Children's Eye Health. University of Jaén. Retrieved from https://crea.ujaen.es/jspui/bitstream/10953.1/17058/1/TFG_PEDRO_ORTEGA_IBANEZ.pdf
Article written by Beatrice Pieper, General Coordinator of the International Institute of Visual Health
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