When it comes to the health and nutrition of our little ones, parents strive for nothing but the best. This journey of parenthood is filled with crucial questions aimed at ensuring that every meal is safe, wholesome, and packed with essential nutrients.
Out of all questions, one of the most common questions that new parents ask is about the sweeteners. Always wondering: should we introduce sweeteners at all, and if so, which type is better? Choices like white sugar, brown sugar, jaggery, honey, or date powder can be quite overwhelming.
Ultimately, the most pressing question often lies in whether sweeteners are truly necessary. Parents may worry about the potential negative impact on eating habits, and it's important to understand and care about their feelings.
First things first, do little ones need sweeteners?
New parents should know when to start using sweeteners before knowing which sweeteners are the best. The ideal recommendation is that there should be No Added Sugar for 2 years.
Little ones under 2 years (24 months) do not need any form of added sugar. Nutritionally, there is no need to include them in their diet. If we go by the WHO (World Health Organization) or Pediatricians, then they have the same saying. It’s a great idea to help little ones develop a taste for yummy, natural foods like fruits, veggies, cereals, millet, pulses, and proteins without any extra sweeteners.
But let’s be real, many Indian households are all about delicious flavors, whether spicy, savory, or sweet. For little ones, sweeter options are preferred, either by blending sweeteners or by using ingredients with natural sweetness like fruit purees.
Importance of Early Habit Building
Early habit-building of eating the right food makes the foundation strong. Once the little one turns 6 months old and weaning foods (complementary foods) are introduced, it's crucial to offer them natural and wholesome meals, absolutely free from added salt, sweeteners, and spices (unless to aid in digestion).
Think about this, we adults have developed a preference for various flavors, but the little ones are just beginning their journey. Whatever is introduced is like a discovery for them. And that's why when food with real ingredients is used, they get used to it.
But when little ones are introduced to sweetened foods early, then they are likely to develop a sweet tooth, they'll have a strong preference for sweet foods, and reject the taste of natural food products and home-cooked food will be higher.
Childhood obesity is an epidemic in India, and poor early eating habits set a pattern where children look for instant satisfaction from high-sugar food products and processed foods.
Now let's uncover the facts: are these sweeteners really sweet, or do they hide a bitter truth?
(1) White Sugar -- Avoid
White sugar is highly refined and adds no nutrients, only empty calories. White sugar causes rapid spikes in blood sugar levels, leading to quick bursts of energy followed by crashes.
Sugar consumption among little ones could potentially increase fussiness or aggressiveness, as well as a strong preference for sugary and processed foods.
The early years for little ones are the foundation years. High sugar consumption in the early years could increase the chances of obesity and poor oral health, and such eating habits can increase the risk of health problems in the future, like diabetes.
(2) Brown Sugar -- Avoid
Brown sugar is healthier than white sugar - is a myth. Brown sugar is nothing but white sugar with added molasses. Nutritionally, there’s no difference between the two.
Both types of sugar cause a quick spike in blood sugar levels, leading to a burst of energy followed by a crash.
(3) Jaggery -- better than Sugar but still used in moderation
Yes, compared to white sugar or brown sugar, Jaggery is a better alternative. It is less processed (avoid chemically processed jaggery and use organic jaggery) and contains trace minerals like iron and magnesium, and potassium.
Jaggery is helpful in bowel movement and has many other traditionally known health benefits, but to limit it as a sweetener, it is a better alternative than sugar.
It may be a doubt if Jaggery gives an instant spike or a gradual spike, but we think Jaggery has a higher glycemic index, which can lead to a sugar spike, albeit slower than regular sugar.
(4) Dates Powder -- Preferred sweetener, better than sugar and jaggery
Dates powder contains essential nutrients like iron, magnesium, potassium, and dietary fiber. It's fiber content ensures a gradual increase in blood sugar levels, avoiding sudden energy spikes and crashes.
Dates powder gives a natural sweetness, and fine powder texture can be blended with porridges, purees, laddoos, baked goods, smoothies, and many other recipes without any texture issues.
Oh, we have Honey, too?
Honey is not considered safe to introduce before 1 year (12 months). It can increase the risk of infant botulism. Also, because of the sticky texture it is not convenient and versatile to use in multiple recipes.
Closure Notes:
> Ideally, there is no need to add sweeteners before 2 years (24 months)
> White Sugar / Brown Sugar -- Avoid using for little ones.
> Jaggery -- Better than sugars, but use in moderation.
> Dates Powder -- It is the best option to use compared to jaggery and sugars.
The first 1000 days are important for your child's growth and development. Consuming healthy and nourishing food during pregnancy, breastfeeding for the first 6 months, and introducing natural and nutritional weaning food from 6+ months to 2 years of age can help little ones build lifelong health and intelligence.
Remember, as a parent, you can make a difference in the rest of your little one's life.
