• Alyssa Fontaine, RD
• May 15, 2026

The Truth About Sugar and Kids: What Every Parent Should Know

Why Parents Worry About Sugar

As parents, sugar can sometimes seem like the villain. Often, we link it to our kids bouncing off the walls. It also comes with the fear of weight gain, cavities, and other kinds of conditions, like diabetes.

It’s not all unfounded, but we are here as pediatric dietitians to help clear things up a bit.

Read on to understand the importance of knowing what types of sugars to watch out for and where, so you can feel confident in your food choices and grocery hauls.

What Is “Sugar” Anyway?

There are many kinds of sugars, and it’s important to break those down before we dive into their role.

• Naturally occurring sugars: Found in foods like fruit (fructose), and milk/yogurt (lactose).
• Added sugars: These are sugars that were not originally in the food but were added somewhere along the way (table sugar, syrups, etc.).

Added sugars are what are most linked to unhealthy weight gain and cavities. The World Health Organization terms them free sugars, which also include juices. These drinks and foods are often missing fibre and are very easy to overconsume.

How Much Sugar Is Too Much for Kids?

The World Health Organization strongly recommends that free sugars make <10% of your total energy intake. They also recommend that <5% is linked to greater benefits, especially for cavity prevention.

Most parents don’t think in percentages, but another article puts it in simpler terms. A helpful rule of thumb is to eat around <25 g/day of added sugars, and avoid them if your kid is under the age of 2.

Here are some examples of how quickly sugar adds up:

• 1 small juice box (200 ml)
  • 18-22 g sugar
  • Almost an entire day’s recommended limit in one drink 
• Breakfast cereals
  • Sweetened: 10-15g for 1 cup
  • Add in milk and juice at breakfast, and you are now hitting 20-30 g before school even starts
• Granola bar
  • 7-12 g sugar
  • Protein and energy bars can reach up to 15-20 g of sugar, similar to a candy bar.

Common Sources of Sugar in Kids’ Diets

As pediatric dietitians, here are the hidden sugars in everyday foods and drinks that we look for:

• Sugary drinks: soda, fruit juices, sweetened iced tea, sports drinks, energy drinks, etc.
• “Healthy halo” items: flavoured yogurts, sweetened applesauce pouches, breakfast cereals, granola bars, etc.
• 100% fruit juice: even when it’s “natural”, it’s still a source of free sugar because it is less filling than a whole fruit, making it easier to have too much.

What Too Much Sugar Can Do to Kids’ Health

We covered how much sugar can harm your kids’ health, but you may be wondering what the effects actually are.

• Cavities: This article shows how having sugar very frequently can increase the risk of cavities.
• Weight gain and heart health: Many studies have suggested sugary foods can lead to obesity and cardiometabolic issues down the line.

It’s important to understand that risk is not “one cookie ruins health”. The problem is created by the frequency and amount of sugar consumed, and by the loss of nutrient-dense foods that could have been eaten in their place.

How Sugar Affects Kids’ Behaviour and Focus

One of the most frequent concerns we see as pediatric dietitians is whether sugar makes kids more hyperactive and difficult. And the truth is, the picture is more complex than sugar = hyperactivity. 

Although behaviour challenges can be aggravated by things like sugary drinks late in the day, there is often more than one cause. Sleep, physical activity, caffeine, and other additives in soft drinks can all be impactful.

How To Spot Products High In Sugar

In Canada, there have been some (good) changes to product labelling recently. As of January 1st 2026, any packaged good or product has to have warning labels if they are high in fat, sugar or sodium. This still applies to some imported products, though it may take a bit longer to implement the change.

As a parent, you can feel more comfortable with your choices and opt for more products, cereals, granolas, and snacks that do not carry a warning label for sugar.

Signs Your Child Is Eating Too Much Sugar

Here are some practical, observable signs any parents can keep an eye out  for:

• Multiple sugary juices and snacks throughout the day
• An increase in cavities
• A “crash” after sweet snacks
• Constant grazing for sweet foods

Better Alternatives to Sugary Snacks

We understand that it’s not always easy to cut out sweets when your kid insists on having one. That’s why we’ve come up with some kid-friendly swaps that actually work to satisfy their cravings

• Pair carbs with protein/fat/fibre (this will help your kids feel fuller for longer):
  • Yogurt/cheese and fruit
  • Nut butter and whole-grain toast
  • Hummus and crackers
  • Trail mix
• Shift drinks first: water and plain milk most days instead of pop
• Sweet-but-structured: desserts with meals vs constant snacking (reducing the amount of exposure to sugar and supporting tooth health)

Conclusion: A Balanced Approach to Sugar

Although there are valid reasons parents should be concerned about sugar, it does not mean you need a zero-sugar household. The key is moderation, and the best way to start is to swap beverages, create a routine, and offer balanced snacks. If you would like to learn more, our pediatric dietitians are here to help demystify foods and help your family thrive.