Yesterday I overheard a conversation between two mothers of very young children (3/4 years): it was about the lunches they put for school ... Attention !: “if I put the girl a sandwich every day, or fruit on 'fruit day', she ends up getting bored”; as a solution, he offered the following: “one day I am changing a piece of coca (sweet cake) with butter, another 'oreo' type cookies. It became clear to me then that the title of father / mother does not give us more wisdom in the field of child health, although for the sake of children, it should be. To myself I thought: "I hope I go to the nutrition talk at school this afternoon."
But look: by dint of being told about (solid) food unhealthy from excess sugar, salt, bad fats, etc ... we are becoming a little more aware, that is, the type of comments that I mention above squeak. But what would you think of the following statements? "I don't give him a bottle of water because he prefers juice", or "I bring him a smoothie (he has sugar!) For a snack", or "every day we take out the blender and make a good natural juice, it's so healthy!"
It seems that nowadays children get bored or tired of drinking water. because the palate has become accustomed to the sweet taste And in many homes, water is no longer the main beverage. But it is undoubtedly the healthiest drink, ahead of natural juices.
How the healthiest? you may wonder, I understand you perfectly: We usually have a designer juicer on the countertopWe know that fruit is healthy, and it's sweet too. What's wrong with fruit juice? It can even compete with sugary sodas and packaged juices! Yes, but… the thing is, fruit is a food rich in sugars (I know, they're natural), and when children drink a glass of juice made from four oranges, the sugar from all the oranges is getting into the body, and no fiber.
For the record, I don't say it, well yes: I say it and I do it instinctively since they were little. But that natural juice is not as healthy as you think (and let's not say the other drinks) nutritionists, pediatricians and various professional societies have been affirming it for years. And, the good thing about natural fruit does not compensate for the high sugar concentration of a juice. This study published in The Lancet 'Diabetes & Endocrinology', stated that - although - natural juice contains more vitamins and antioxidants, It is also capable of causing an overweight-generating effect, due to an excess of calories.
Natural fruit juice is a suitable drink, as long as it is used occasionally
Natural fruit juice: a drink whose use we should limit
Contrary to what many of us think, fresh fruit is preferable to fruit juice. It's also a good practice. accustom girls and boys to consuming it whole, in pieces or grated (flattened if they are soft fruits like banana or grape). For mothers and fathers it hardly requires effort (wash-peel-cut) and for our children it is very educational, in addition to laying the foundation for healthy eating in the futureAnd why not say it! This way chewing is also stimulated, and when it comes to babies between 1 and 4 years old this is highly recommended, as opposed to only providing them with food in the form of porridges, purees and soups, which not only discourage eating without anyone helping them, but also eliminate the possibility of appreciating the contrast of flavors, colors and smells.
Research in child nutrition explains that Liquid calories are less satiating than solid calories.The body is less efficient at compensating for excess energy when it comes in the form of a drink, and it's easier for a child to consume too much sugar without realizing it. Therefore, although a glass of juice provides vitamins, it can disrupt the daily energy balance if added to a diet already high in processed foods, pastries, or smoothies.
Furthermore, when we squeeze or blend the fruit, almost all the fiber is lostFiber is precisely one of the components that most protects against obesity, constipation, and other chronic diseases. This fiber also helps slow down sugar absorption, making the feeling of fullness last longer.
You will tell me: "well, a natural juice is better than a soft drink", well ... let's see how I explain it: it is true that in the former the nutrients are of better quality than in the latter, but I refer to what was explained above, to remember that should not be consumed regularly. Experiments have been carried out on the impact of fruit juices on health; I specifically remember one in which after administering grape juice for a month (that delicious fruit loaded with sugar), it was found that The waist circumference of the people who had taken it had increased, and your insulin resistance as well.
In addition to all this, there is another important idea highlighted by many healthy eating guides: Educating children's palates from an early ageIf children get used to quenching their thirst with sweet drinks (juice, smoothie, nectar, soda), later on they will find it very difficult to accept water as their main drink and will always prefer sweet things, which is associated with a higher consumption of sugary drinks in childhood and adolescence.
Public health experts are increasingly talking about the "Free sugars"These are the sugars added to foods and also those naturally present in honey and juices. Even if juice is 100% fruit, the sugar it contains behaves the same as added sugars at a metabolic level when consumed in excess, because it reaches the bloodstream very quickly and in high concentrations.
Therefore, the current consensus among many organizations is clear: Whole fruit should always be the first choiceAnd juices, even natural ones, should be limited to small amounts and specific times, without replacing water or pieces of fruit.
No packaged juices?
Before starting I clarify that I do not want to lose myself explaining the types of existing juices depending on their production process, that is why I refer you to this Great article on the blog of the nutritionist Naiara Fernández. With that said, I get to the point: this research conducted by the University of GlasgowSays that packaged juices are as dangerous to health as soft drinks. In other words, the 70,1% of parents who (in this study published in the journal of Primary Care Pediatrics) gave their sons and daughters packed juices for a snack, and they did so regularly, are wrong.
European directives state that a product can only be called “juice” when does not have added sugarWhen sweetened with more sugar or mixed with water and other ingredients, it should be called “nectar” or “fruit drink.” However, even when no sugar is added, these containers often contain a high amount of [unclear - possibly “fruit drink” or “fruit beverage”). free sugars from the fruit itself or from concentrates, in proportions very similar to those of many soft drinks.
This might interest you: a juice cannot contain added sugar to be considered juice (according to a relatively recent European directive), because those sweetened with MORE sugar they should be called 'nectar' so as not to mislead. However, they still contain a lot of sugar from the fruits from which they are made., and sometimes, other added to make it sweeter.
In numerous comparative studies, when analyzing the labels of infant juices, nectars, and fruit drinks, it is observed that The amount of sugar is around 10 grams per 100 mlFigures very similar to those of a cola. The problem isn't just the sugar: if children consume these products frequently, They displace water and fresh fruit of their daily diet and become accustomed to the extremely sweet taste.
Pediatricians and scientific societies of infant nutrition consider these drinks to be “sugary drinks”Just like soft drinks, they are problematic due to their impact on overweight, obesity, tooth decay, and the risk of type 2 diabetes when consumed regularly. For this reason, it is recommended that their presence in children's diets be minimal or nonexistent.
There is another effect to consider: excess free sugars in liquid form can cause Diarrhea due to osmotic effectespecially in young children. Some juices (such as apple or pear juice) are particularly rich in fructose and sorbitol, and when consumed in large quantities they exceed the intestine's absorption capacity, producing loose stools or nonspecific chronic diarrhea.
At the end of the day, what concerns us most is the health of children, and we know that too much sugar is related to acquisition of type 2 diabetes, overweight, with developing cavities, and with nutritional imbalance
Tooth decay is also a key issue: The sugars in juices are especially cariogenic.This is especially true if the child drinks from a bottle or sips slowly, because the contact time with the teeth is longer. That's why dentists insist that bottles should only contain milk or water, and that sugary liquids should be offered in a cup and not as a bedtime drink.
What can the little ones drink then?
Water! Does my statement surprise you? See if it has advantages: It quenches thirst, refreshes, and has no additives or calories.It's as easy to carry as a packaged juice or a smoothie… Want more options? Think of a glass of milk at snack time or after dinner. How about making them orange or strawberry juice once in a while? That's fine too, but make it 'once in a while'.
The main infant feeding guidelines agree on several points very clear messages:
- Water should be the main drink with meals and between meals to quench thirst.
- Whole fruit is always better fruit in juice form, due to its fiber, its satiating power and its lower caloric density.
- Los Juices should not be given in a bottle.nor should it be used to put the child to sleep.
- Consumption 100% fruit juices should be limited in small amounts, not exceeding one glass per day for school-aged children, and not every day.
Some documents from pediatric societies suggest that, in families where fruit is rarely eaten, A small glass of 100% juice can help in a pinch. to get closer to the daily recommendations, as long as it serves as an intermediate step towards whole fruit. However, they insist that it should not be interpreted as a systematically equivalent serving, nor should it become a daily habit that replaces water.
Another important idea is to prevent the juice from turning into the automatic response to any situation: quick lunch, snack, thirst in the park, reward, comfort when they are sad… If every situation is resolved with a sweet drink, the child learns to associate the sweet taste with emotional well-being and is more likely to resort to this type of product excessively in the future.
But limit soft drinks, packaged juices (including those with the legend 'sugar free') and smoothies to the maximum.
In daily practice, it can be very helpful to always have it on hand. reusable water bottles For school and extracurricular activities, offer water with meals without asking what they want to drink, and reserve juices for special occasions, explaining to the children why. It's also helpful to read labels together and show them where sugar is and how to identify it.
Image - (Main) John Revo Puno.
The most recent research points in the same direction: regular consumption of fruit juices, even when they are 100% fruit, It has been associated in several studies with an increased risk of weight gain in childhoodEspecially in children under 8, and with a possible increased risk of type 2 diabetes when consumed in large quantities over many years. In contrast, consuming whole, fresh fruit is consistently associated with a lower risk of obesity and better overall health.
Therefore, choosing water as the main beverage, whole or semi-skimmed milk in the amounts recommended by the pediatrician, and fresh fruit in all its forms (in pieces, on skewers, grated, with the peel when possible) is one of the simplest and most powerful decisions we can make to take care of our health. nutritional and metabolic health of children In the long term. And yes, an occasional natural juice can have its place, but without forgetting that its place is much closer to the concept of a "treat" than to that of a daily staple.