Analysis: The sweetest thing we can give our children is not sugar, but energy, confidence and a healthy future they can carry into adulthood
It's 8.15am. You’re packing lunchboxes, finding missing shoes, and bargaining over breakfast. The cereal ad promises 'energy for busy kids'. The juice box says 'all-natural', but look closer and you'll see that yoghurt pouch and snack bar could hide more sugar than your child should eat in a whole day.
It’s not that parents want to feed kids too much sugar, it’s that sugar is everywhere. In Ireland and across the world, sugarsweetened drink (SSB) consumption rose by 23% between 1990 and 2018, with children and teenagers among the biggest consumers.
The World Health Organization recommends that free sugars make up less than 5% of daily calories - about six teaspoons a day. One small bottle of a popular 'sports drink' already has twice that. So how do we fix this?
From RTÉ Archives, the damaging effects of sugar on teeth and tips for being sweets smart (1989)
Here are six reasons why it matters - and how Irish parents can help turn the tide.
Childhood obesity: the silent pandemic
Childhood obesity has tripled in the last 30 years, and one in five Irish children is now overweight or obese according to the Childhood Obesity Surveillance Initiative (COSI). This isn’t about looks - it’s about lifelong health. Too much sugar fuels excess calories, leading to higher risks of Type 2 diabetes, liver disease, high blood pressure, and low confidence.
In Ireland, sweet treats have become routine: biscuits after school, fizzy drinks after GAA, cupcakes at every birthday. It adds up. But tiny changes help. The sugar tax is working with sales of sugary drinks having dropped since its introduction.
At home: replace juice cans with water or milk and keep fruit visible on the counter. Let children choose colourful veg at the supermarket - small choices build lifelong habits.
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From RTÉ Radio 1, dietician Louise Reynolds discusses the tax on sugar sweetened drinks
Sugar and heart health: damage starts early
Heart disease may feel like an adult concern, but the roots start young. High sugar intake raises blood pressure and increases 'bad' cholesterol while lowering "good" cholesterol, according to the American Heart Association. This forces the heart to work overtime, long before adulthood. Even sporty kids aren’t immune. A single bottle of cola or an energy drink can undo the benefits of a good pitch session.
Try this: pack a refillable water bottle for school or football training. Add sliced lemon, orange, or mint for flavour - a simple habit that keeps hearts healthy without the fizz.
Type 2 diabetes is no longer just for adults
Doctors in Ireland are now diagnosing Type 2 diabetes in young people - something once almost unheard of. Diets high in sugary snacks, processed foods, and SSBs are to blame. When blood sugar spikes repeatedly, the body’s insulin response weakens, leaving sugar trapped in the bloodstream. Over time, this can lead to weight gain, insulin resistance, and finally diabetes.
Easy wins: start the day with porridge or wholegrain toast instead of sweetened cereals. Keep soft drinks for weekends or parties. Tea and biscuits are an Irish comfort - but swapping one biscuit break for a walk or fruit snack could be the healthiest national habit reboot we make.
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From RTÉ Radio 1's Brendan O'Connor Show, Prof Donal O'Shea outlines how our food environment has become unhealthy
The sugar rush and crash at school
Teachers see it daily: kids full of sugar at 9am and slumped by lunchtime. That cycle - sugar spike, sugar crash - drains concentration. Research in nutrients links high sugar diets with poor attention, lower memory, and emotional ups and downs. Children don’t need perfection; they need stability. Balanced foods give consistent energy for the school day.
Lunchbox swaps: fruit, plain yogurt, and handfuls of nuts keep sugar steady. Try cutting sweet snacks in half instead of removing them completely - gradual change is more sustainable.
Tooth decay: the sweet smile killer
Tooth decay remains one of the most common chronic diseases among Irish children. Preschoolers consuming around 30 grams of free sugars daily - just one soft drink - are already at higher risk, says the WHO Oral Health Report 2022. Sugar feeds bacteria that release acid, which eats away at tooth enamel. Repeated exposure makes it almost impossible to reverse.
Prevention made simple: brush twice a day with fluoride toothpaste, floss regularly, and rinse with water after sweet foods. Irish dentists also recommend finishing meals with milk or cheese - both help neutralise acid.
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From RTÉ Radio 1's Today With Claire Byrne, dentists 'routinely' removing teeth from toddlers with tooth decay
Sleep, screens and sugar cravings
Here’s the part many parents miss - poor sleep drives sugar cravings. Children aged 6 – 12 need nine to twelve hours of sleep a night, but even one hour less lowers leptin (the "I’m full" hormone) and raises ghrelin (the "I'm hungry" one). The result? More mindless snacking and sweet cravings. Add late-night screens and you’ve got a recipe for exhaustion and overeating.
Fix the fatigue loop: set consistent bedtimes, switch off screens an hour before lights out, and create wind-down routines. Rested children eat better, and behave better.
The small changes that matter most
Ireland’s sugar story isn’t all doom and gloom. Taxes, education, and community awareness are helping, but real change happens in homes, schools, and shops. Parents are the everyday policymakers of children’s health.
It’s not about cutting sugar completely. It’s about balance, awareness, and small, doable swaps:
- Water instead of fizzy drinks.
- Oats or eggs instead of sugary cereals.
- Fruit for dessert a few nights a week.
- Family walks after dinner instead of screen time.
Each choice sends a message: your health matters. Because in the end, the sweetest thing we can give our children is not sugar at all, it’s energy, confidence, and a healthy future they can carry into adulthood.
Thanks to University of Limerick School of Medicine students Stephanie Anderson, Visale Balarajah and Hayley Hubbs for their contributions to this research
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The views expressed here are those of the author and do not represent or reflect the views of RTÉ
