Almost everyone - especially kids - love sweet things. Of course! We're wired to seek out sweet and sugary flavors. From fruit snacks to juice boxes, added sugars are everywhere, and they’re often marketed directly to children. While an occasional treat is a joyful childhood memory (for me, it's the ice cream truck or the friend's birthday cake), research shows that too much added sugar can negatively impact kids’ behavior, mood, energy levels, sleep, and overall health.

The Hidden Impact of Sugar on Kids

Most children in the U.S. consume more added sugar than recommended. According to the CDC, kids aged 2 to 18 consume an average of 17 teaspoons of added sugars per day, far exceeding the American Heart Association's recommendation of no more than 6 teaspoons per day for children over age 2.

Excess sugar is linked with a range of challenges:

• Mood swings & hyperactivity: While the idea of a "sugar high" is debated, studies suggest a link between high sugar intake and behavioral issues like hyperactivity and inattention.
• Energy crashes: Sugary snacks and drinks spike blood sugar, then cause a crash, often leading to irritability or fatigue.
• Sleep disruptions: Diets high in sugar can disrupt healthy sleep patterns, especially when sweets are consumed later in the day.
• Long-term health risks: Chronic overconsumption of sugar is associated with inflammation, metabolic issues, tooth decay, and higher risk of childhood obesity.

For neurodiverse children, such as those with ADHD, autism spectrum disorder, or anxiety disorders, these effects may be even more pronounced. These children often experience heightened sensitivity to fluctuations in blood sugar and nervous system dysregulation. Studies suggest that diets high in added sugars can exacerbate symptoms of inattention, impulsivity, and emotional reactivity in neurodiverse populations, making mindful nutrition especially important in their daily routines (Pelsser et al., 2011).

Juice Isn’t Always the Healthy Choice

Many parents assume fruit juice is a healthy drink option for kids, but even 100% juice contains high levels of natural sugars. Without the fiber found in whole fruit, juice can cause rapid blood sugar spikes. The American Academy of Pediatrics recommends limiting juice to:

• 4 oz/day for children aged 1–3
• 4–6 oz/day for children aged 4–6

If your child is drinking juice throughout the day, consider replacing it with a healthier, lower-sugar beverage.

Why Herbal Tea Is a Smart, Sugar-Free Alternative

Herbal teas for kids are naturally caffeine-free and sugar-free, making them a refreshing and nourishing alternative to juice or soda. Many herbal tea blends have naturally sweet notes thanks to ingredients like licorice root, rose petals, and chamomile.

At Little Love Teas, our kid-friendly herbal teas are crafted to support wellness while offering delicious flavor:

• I Love You Tea features hear t-opening herbs with a naturally sweet finish, perfect for daytime connection moments.
• Sleepyhead Tea blends calming herbs to help kids relax and ease into sleep, without the sugar crash.

Swapping juice for herbal tea is not only a healthy habit that can be built for a lifetime, it’s also an opportunity to introduce daily rituals of connection, hydration, and care.

How to Reduce Sugar Without Restriction

Reducing sugar doesn’t mean eliminating joy. Here are gentle ways to cut back on added sugars:

• Offer naturally sweet alternatives like herbal tea, smoothies, or fresh fruit.
• Keep herbal tea and water available throughout the day.
• Include treats in connection-focused moments, like baking together or sharing tea time.
• Model a balanced approach without guilt, pressure, or restriction.

Making the shift from sugary drinks to nourishing herbal teas like Little Love Teas supports your child’s body and nervous system in a way that honors both health and happiness.

Sources:

• Centers for Disease Control and Prevention (CDC). (2022). Added sugars.
• American Academy of Pediatrics. (2017). Fruit Juice in Infants, Children, and Adolescents: Current Recommendations.
• Wolraich, M. et al. (1995). The effects of sugar on behavior or cognition in children: A meta-analysis. JAMA, 274(20), 1617–1621.
• Pelsser, L. M., Frankena, K., Toorman, J., & Rodrigues Pereira, R. (2011). Diet and ADHD, reviewing the evidence: A systematic review of meta-analyses of double-blind placebo-controlled trials. European Child & Adolescent Psychiatry, 20(10), 461–472.