Frontline Health

#113 - Five Scary Ways Sugar Impacts Kids’ Health

• Troy Duell

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Candy season is here, but the sugar rush doesn’t end on Halloween night. We dig into five evidence-backed ways added sugar affects kids’ bodies and minds—spikes and crashes that strain insulin, rising risk for childhood obesity and type 2 diabetes, immune defenses that falter during cold and flu season, behavior and attention challenges at school, and the gut microbiome shifts that drive inflammation and long-term health risks. It’s a bigger story than cavities, and it’s one we can change without killing the fun.

We share the data in plain English: kids average around 81 grams of added sugar a day, and type 2 diabetes diagnoses in youth have doubled since the early 2000s. Then we turn insights into action. You’ll hear practical, parent-tested strategies to keep Halloween joyful while protecting health—set limits before the first doorbell, feed protein and fiber first, favor candies that are easier to manage, use a two-a-day candy rule for the week after, and try a candy buyback that trades sweets for experiences kids love. We also tackle the everyday drivers of sugar overload: sweetened beverages, energy drinks, and ultra-processed snacks that erode focus, sleep, and mood.

Along the way, we connect simple habits that make limits stick—better sleep routines, more water, daily movement, and whole foods that steady energy and support immunity. The goal isn’t perfection; it’s a plan that keeps kids feeling good enough to enjoy the season without the week-long crash. If you’re a parent looking for clear guidance, science you can trust, and tools you can use tonight, you’ll walk away ready to lead with confidence.

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SPEAKER_00:

Today on the Frontline Health Podcast. So we know that there's one study that was actually out there that talked about people who are considered high consumers of added sugars, then 34% of our kids actually fit in that category, which means about 15% of their total calories come from added sugar, which is not really all that surprising when we see that kids are consuming about 81 grams of sugar per day, especially when we're only supposed to be getting about 36 grams per day.

SPEAKER_01:

Welcome back to another episode of the Frontline Health Podcast by Centurion Health, helping you take ownership of your health and your family's health through health news, tips, and insights. I'm Evan Patrick. Joining me is Troy Duell, our founder and CEO here at Centurion Health.

SPEAKER_00:

Hey Evan, how are you, man?

SPEAKER_01:

Doing great. Glad to be here with you again for another conversation. And as you well know, Halloween is right around the corner. I think we love the fun aspects of Halloween, the costumes, the candy, the trick-or-treating, but there is a sweet side effect that we definitely cannot ignore when it comes to our health.

SPEAKER_00:

That is absolutely true. So Halloween certainly is a season of candy. We always talk about the issue with teeth and making sure that people brush their teeth, but I think we have to be reminded that there is also an even darker side to the sugar that we're allowing our kids to consume. And oftentimes, as parents, you end up picking it up yourself. So certainly something to start looking at and reviewing and making sure we get this thing right.

SPEAKER_01:

Today we're going to talk about five ways that excessive sugar really impacts children's health. We're going to give practical tips so that people can enjoy Halloween without the sugar hangover. And Troy, I really just want to ask you this is a kind of a strange holiday when you sit back and think about what we're doing, kids dressing up in costumes, going around basically just asking strangers for candy. We're taught not to do that as kids every other day of the year, every other night of the year, but on Halloween for some reason it's okay. What are your thoughts on this Halloween holiday as a whole and the idea of loading kids up with sugar on this one night of the year?

SPEAKER_00:

That is that is a loaded question. And you're right, there is so much to it uh that that we'd have to unpack, and we could probably have a whole podcast just on Halloween itself. But I I think to to start off with A, it's really kind of odd that we do dress up and then we go to total strangers' houses and we ask for candy. So that in and of itself is enough to just stop and go, huh, I wonder if this is a smart thing to do. But when you start talking about the sugar issue, I think that's where we really have to step back and when we're talking about the health issue, because we know that all of these candies and everything else are loaded with a lot of the dyes, a lot of the preservatives, and so much sugar that have been compounding the effects of ADHD and uh inflammation and joint health and so many other things that we really have to step back and go, does this make sense? And is it great that I'm allowing my kids to just gorge on all this candy all at once? And maybe it's doled out over time, maybe it's other things that we can do, but we certainly need to start uh taking better inventory of what we're allowing our kids to do, and really take inventory of what they're taking in, because I could probably name off five different um ingredients from a dye standpoint that these uh candies are going to have that we know have direct impact on somebody who has ADHD, or after they take it, studies have shown that they have greater symptoms of ADHD and can't focus, they can't uh think as well. So it's something that we certainly need to start diving into and thinking through a little bit further.

SPEAKER_01:

Yeah, I think uh a lot of people who are listening to this would want to just tell us you need to lighten up a little bit, just uh just celebrate a fun holiday, and we certainly don't want to ruin anybody's good time. But at the same time, I think you're right, people don't fully understand the extent of the harm that some of these ingredients that are in candy can do to us, especially at a time like Halloween when our kids are just loaded up with it, not enjoying it in moderation and just completely gorging them themselves on it. So I do think there's definitely a lot that people need to really take to heart when it comes to how this can impact their children's health to kind of set the scene for this and explain why this matters a little bit. I want to just explain a little bit about how already at baseline there are a lot of kids who are already consuming way too much sugar. According to the CDC, children and young adults aged two to nineteen in the US average 17 teaspoons of added sugars a day in 2017, 2017 to 2018, which that's an average, right? So that's not even Halloween. That's just normally kids are already over well over what they should be consuming.

SPEAKER_00:

There is no doubt about that. I think uh some of the most surprising facts and figures that are out there are really the number of um people who are consuming way too much sugar. We know that as adults we consume more sugar, but it's staggering to think that kids between the ages of two and eighteen actually consume more sugar than adults do. And it's leading to childhood diabetes, it's leading to uh greater inflammation issues, it's leading to ADHD. There's so many things that we see uh being a cause and an issue that we've got to be very, very careful of and mindful of. And I think it's it's interesting to when you put that whole piece, you know, we talk about 17 teaspoons of added sugars per day. There are some uh studies that show American adults consume about 77 grams of added sugar per day, and kids are taking about 81 grams per day. So what your your fact was 17 teaspoons of added sugars per day. That's on top of the regular foods that we're already consuming. So, and when you put it in perspective, men are only supposed to get about 36 grams per day, and women about 24 grams per day. So we are blowing that average uh out of the water and need to be very, very careful and mindful of what we're doing with that kind of stuff.

SPEAKER_01:

That's really powerful. Let's dive right into some of those specific things that you mentioned. Here are five scary ways that sugar impacts kids' health. To start with, number one, blood sugar spikes and crashes.

SPEAKER_00:

Yeah, I mean, that's something that I think we've all seen when we talk about kids who uh start to consume a lot of sugar, and then we see that big energy burst that goes on with them, and that's where the hyperactivity piece comes in, right? Because we know that um if you take too much sugar, it's gonna cause a big burst of energy. But then we also know that crash follows soon thereafter, and they're gonna get very tired, they're gonna get irritable, and there's gonna be moodiness that comes along with that. So certainly something to watch out for, especially this time of year when everybody's gonna be consuming so much sugar.

SPEAKER_01:

Yeah, and I think a lot of people are really aware of the short-term impacts of those blood sugar spikes and crashes. Everyone knows a kid gets a sugar high. There's, you know, obviously some negative effects there. But can you talk a little bit about how over time the toll that this takes on the body if somebody is constantly experiencing these sugar spikes and crashes?

SPEAKER_00:

Yeah, I mean, I think it's one of the main reasons we're seeing so much juvenile diabetes that has popped up. So we know that when you take in too much sugar, you've got this big sugar spike that comes in. It's gonna increase the insulin that's released from your body. And if it happens too too often, then your body becomes kind of desensitized to it, and uh you end up having these diabetic issues that come on. So you've got to be very, very mindful that, yeah, while it seems funny, it seems cute, um, if they're having this energy rush or sugar high that we like to call it, um, and we always joke about those type things, but in the long run, it can be very, very detrimental to kids' health. We know that it's gonna ultimately increase obesity, it increases the likelihood of diabetes, and it can also increase the likelihood of having some liver issues because it's having to process so much.

SPEAKER_01:

So that actually leads us right into our second way that sugar impacts kids' health. You you mentioned it when this happens over time, there is an increased risk of childhood obesity and type 2 diabetes.

SPEAKER_00:

Yeah, so we know that there's one study that was actually out there that talked about people who are considered high consumers of added sugars, then 34% of our kids actually fit in that category, which means about 15% of their total calories come from added sugar, which is not really all that surprising when we see that kids are consuming about 81 grams of sugar per day, especially when we're only supposed to be getting about 36 grams per day.

SPEAKER_01:

Yeah, and you know, another thing that I noticed when I was researching this, I was curious have we seen an increase in type 2 diabetes among kids? And the NIH actually found that between 2002 and 2018, the number of new type 2 diabetes diagnosis doubled for kids under 20. That's really pretty crazy. And it shows that this is becoming a bigger problem.

SPEAKER_00:

Absolutely, and I think when you add into that the effect on the liver, we're seeing non-alcoholic fatty liver disease among kids and teens in uh in amounts that we've never seen in the past. So clearly there's something going on with our diet, and we've got to change things. And most of those things seem to be pointing to this added sugar that we have going on. So certainly avoiding as much sugar as possible or allowing your kids to have that sugar is a great, great strategy because that um liver issues and diabetes go kind of hand in hand with it.

SPEAKER_01:

Yeah, and I I think what we're pointing to is that I mean, this is just an everyday thing for so many kids. One observation that I had when I was working directly with kids is uh when I was a teacher, how many kids would walk into my classroom every single day with these energy drinks that are high in sugar? I mean, every single day, to the point where I eventually banned them and said that you can only drink water in here because of the behavior issues that it was causing, just because of the immediate impact. And then on the other side of that, there they would tell me, Well, I can't stay awake and pay attention and do what I need to do in class if I don't have this energy drink. And I'm like, hey, that's that's a problem. Like maybe you should go to sleep a little bit earlier and address the root cause there, which is you're staying up late playing video games, uh not getting sleep. So at the risk of of sounding kind of like an old geezer, uh, get off the game and and go to bed. I mean, that really is what kids need instead of these sugary energy drinks.

SPEAKER_00:

For sure. And I I think you uh bring up a good point. So sugar is definitely a big issue, but the sleep, the non-disciplined time of hey, I'm gonna about an hour before I go to bed, turn off all kind of electronics. We've gone over this before in some of our other podcasts, but we know that sleep is an issue, sugar is an issue, and how easy it is for us and our kids to be totally distracted when you're walking around with basically a TV in your hand these days, anywhere you can go and find some information, find some way to be entertained. But we all need to have kind of a day off from our technology in order in order to help try to increase our attention span and maybe spend 30 minutes before you go to bed reading a book and doing something else that is not quite so visually stimulating. And I think all those things will certainly help, but I know that's not the uh the story of what we're talking about right now. We're talking about sugar and the issue uh of sugar, but I think it's a such a big cumulative effect when you're talking about sugar uh attention span and all these other things.

SPEAKER_01:

That's absolutely right. These choices definitely compound and they're not just isolated. Um, this kind of leads us directly into our third scary way that sugar impacts kids' health, and that is behavioral and attention issues. Kids who consume high levels of sugar often show more mood swings, trouble focusing, impulsiveness, especially in school-age kids.

SPEAKER_00:

Uh, there's no doubt about it. We we see study after study that show any diet that is heavy in sugary drinks or sweets, or if they're eating lots of processed foods, because the kind of the scary thing is if you start to look at a lot of these pre-packaged foods and processed foods, they throw added sugar in there all day. And we know why they do it, because it makes it taste better. When it tastes better, we want to eat more. But those added sugars make a big, big impact. And we know that it decreases the ability to stay attentive. It decreases academic outcomes in several studies. So you've got to look at it as a whole and make sure that um you're trying to avoid those the best you can, especially the hidden ones in the in the foods that we eat.

SPEAKER_01:

You know, thinking ahead to Halloween night, uh, in just a few nights, we can already see the scenario for so many kids where they have this uh this sugar crash, they come home after trick-or-treating, they're on a sugar high, maybe their parents have a hard time getting them to go to bed and then school the next day. They are irritable, less focused, not really able to engage, and maybe they are snacking on some of that Halloween can Halloween candy throughout that next school day, making matters even worse.

SPEAKER_00:

Absolutely, and it is a compounding effect because you're adding that sugar in a big way on top of the already too much sugar that we're consuming. And this is this is just almost uh overload on our body and can wreak havoc on it. So certainly uh makes an impact on school and performance and mood, so things to to watch out for.

SPEAKER_01:

Absolutely. Our fourth way that sugar impacts kids' health, immune system weakening.

SPEAKER_00:

Yeah, I think that's one that we don't think about a lot. We've we've talked about behavior, um, we've talked about all those other things and how it affects obesity, but it definitely affects our immune defense as well. There are studies that show if you take too much sugar, it actually impairs the ability of our cells to function and to fight off infection. So you've got to be very, very mindful of that, especially this time of year, because it is kind of that season, not just for Halloween, but for cold flus, things like that.

SPEAKER_01:

That's absolutely right. It kind of is the perfect storm when you add on the effects of this excessive sugar. We're right at the beginning of cold and flu season. This year, we're just now starting to get some of that cold weather, and kids are gonna be around a lot of other kids at school, at Halloween parties, when they're doing these trick-or-treating, trunk or treat, community events, and that's when they're gonna be spreading germs to each other.

SPEAKER_00:

Absolutely. And there was one study from the CDC in 2021 that showed about 57% of kids aged one to five drank a sugar, sugary drink or beverage at least once in the preceding week to getting the flu or getting sick, which you know, there are a lot of factors that go into play there. Maybe they were drinking it around a lot of other people, maybe they were sharing drinks, whatever, but it does show that some of those sugary drinks can have an effect on your immune health.

SPEAKER_01:

So I guess that means parents really need to know if your child is constantly exposed to sweet snacks and sugary drinks, you're not just dealing with the cavities that everyone thinks about, you're dealing with a potential compromise in their immune resilience and possibly increasing their chances of getting sick.

SPEAKER_00:

Absolutely, which probably supports the other pieces that we kind of talked about earlier, which is make sure that the sleep habits are good, make sure that you're working on getting them as good of a diet as possible, make sure they're still exercising, and certainly teach them some good health habits like washing their hands well and good hygiene, because all those things will certainly help this time of year to keep their immune health up and running.

SPEAKER_01:

Our fifth and final scary way that sugar impacts a child's health. Poor gut health and inflammation. This is something that is very interesting. We know our gut health has all kinds of impacts on a wide variety of our health, and this sugar can really have some negative impacts. Your gut microbiome is hugely impacted by your diet. We know that when kids consume lots of added sugar, bad bacteria and yeast can thrive, pushing out the beneficial microbes that you really want to be living and thriving in that gut. That imbalance contributes then to low-grade inflammation, digestive problems, mood issues, and even more long-term health risks.

SPEAKER_00:

Yeah, I mean, I I think study after study is showing the impact that sugar has on the inflammatory process of our body. You know, we've talked about type 1, type 2 diabetes. They're now calling type 3 diabetes or uh uh Alzheimer's disease, they're now calling type 3 diabetes, which is interesting. So long-term plays with too much sugar has a tremendous impact on our health. And we want to make sure that we're paying attention to those things and trying to set a great standard for our kids to uphold by making sure they're avoiding as much sugar as possible and really getting them into the habit at a young age of reading the labels and understanding that in in many ways the old adage of you are what you eat is very, very true. And we know that sugar, if you eat a lot of that, you become greater likelihood of obesity, liver disease, um, lots of joint issues, and even dementia now being associated with it.

SPEAKER_01:

Yeah, and just to harp on once again, the different ways that are the main ways that kids are getting this added sugar in their diets, children get much of their added sugar from these sweetened beverages, sweet bakery products, and candy. In one study, for high sugar consumers aged 2 to 19, nearly 43% of their added sugar calories came from sweetened beverages. So, once again, we know that that's a a big factor in this is what our kids are drinking.

SPEAKER_00:

Absolutely. I I have the the pleasure of getting to take my daughter to breakfast once a week, and sometimes we'll go to Starbucks. And it's amazing the number of high school kids who are in Starbucks and they're walking out with all the whipped cream on top, and they've got more sugar than they know what to do.

SPEAKER_01:

A little bit of coffee with their sugar.

SPEAKER_00:

Exactly. They they have more sugar in that coffee drink than they're supposed to have in a three-day period, and how many of them are doing that three, four, five times a week? At this age, when they're in high school, it's probably not gonna have as big of an impact on them as it could, but it's setting the stage, certainly for long term, that can have some drastic consequences on their health. And and we know that there are some who, if they're not active already, it's gonna have a big impact on their lives right now. And it's setting, but it's ultimately setting the stage for a poor life and health uh results throughout their life.

SPEAKER_01:

That's exactly right. So we've laid out these five scary ways that sugar impacts kids' health. Now we kind of want to take some time to give some practical tips to parents who maybe the alarm bells are going off and they're going, okay, maybe we do need to rethink some things, not just at Halloween, but about all of the ways that our our kids consistently are taking in excessive added sugar. So here's some practical tips. Number one, set a candy limit up front. Maybe you let your child pick their favorites, but you have set a pre-agreed limit for what they can actually consume on Halloween night or in a single day. After that, you kind of uh set it to the side, keep it stored, you portion it out gradually. That way you're helping them control those sugar spikes that we talk about, and they have clear expectations that they're not just going to gorge themselves, they still get to enjoy their candy and have fun with that, but they're not consuming it excessively. It's a reward or a treat that's special rather than something that you can just eat however you want.

SPEAKER_00:

And and as a parent, uh, the understanding that, hey, it's not easy to be a parent and setting those limits is not going to be easy either. You're you're gonna be seen as the bad guy, but ultimately that's what we're in this position for as a parent, is to help them understand and train them on how to give them healthy habits for a for a full life. And I think that is one of the small things we can do to certainly help with that.

SPEAKER_01:

Our second tip, fill them up first with protein plus fiber. You know, I had really never thought about this, but if you fill your kids up with protein and fiber, things that are good for them and are going to make them feel full prior to going trick-or-treating, maybe they won't be as inclined to just stuff their faces full of sugar because they're already satisfied. So consider this. Consider maybe even if it's not a full dinner, at least some some Greek yogurt with berries, cheese, whole grain crackers, some really nutritious, healthy snack before sending your kids out trick-or-treating.

SPEAKER_00:

Yeah, I think that's a great idea because then you're laying that foundation that at least they're getting what they need. Now they may be getting more sugar and other things than they need, but great idea. It also helps make you feel full so um you don't consume near as much. Either that or you throw up.

SPEAKER_01:

So one way or another, it's uh it's not staying in your system. Tip number three, be selective with candy choices. So we know that some candies are easier to manage than others. That dark chocolate, which we actually know has some health benefits, chocolate peanut, instead of those sticky gummies and those hard candies that do kind of cling to your teeth. After trick-or-treating, you can maybe work out an arrangement with your kids where they pick three that they want and then they donate others or they save the rest, or maybe you substitute some other little treats for them that are not food, but glow sticks, small toys, other different things that your kids might be interested in and that might be fun for them, but that are not these candies with all of this added sugar that they're putting into their bodies. That way they get to have fun, but it's but fun is not just stuffing your face with sugar.

SPEAKER_00:

That's right.

SPEAKER_01:

Tip number four, implement a two-candy rule for the week after. So we've kind of hinted at this already, but instead of an all-or-nothing approach, let your child enjoy a set agreed preset agreed amount of candy per day after that so that they're not eating all of this at once. And you can even pitch it to your kid this way, instead of just having fun on Halloween night, you're getting to extend the fun all the way while you're continuing to enjoy that sugar over the course of the next days and weeks.

SPEAKER_00:

Yeah, that's a good one. I like that. I never would have thought of that and trying to get other things for them to kind of uh satisfy their time. That's a great idea.

SPEAKER_01:

And then our fifth and final tip for parents maybe you can swap candy for experiences. So if you don't want your kids to be consuming all of the candy that they have collected on Halloween night, you can run a candy buyback or trade-in kind of reward system with your kids where maybe if they give you a certain uh number of pieces of candy back, maybe you reward them with a movie night or extra game time or something else, again, that's fun, but that is not them stuffing their faces with sugar. So it sends the message the holiday is about having fun. It's not just about stuffing your face with sweets.

SPEAKER_00:

That that's also another one that I never would have thought of because A, you get the candy buyback, and maybe you buy back the ones that you like. So that's good. And uh it keeps it uh keeps them from taking too much. But you know, I think uh with all those things, keeping them in mind that again, that's it's not an easy thing to do because they're kids and they're wanting to push the push the boundaries and try to get what they want because those things taste good. I think there's a reason they put sugar in all of the things that we eat because they're trying to get us hooked on it. But while we want to limit that sugar, we don't want to really neglect those things that we've talked about before, which is making sure that you're getting them in a good, good, disciplined habit of going to bed on time, making sure they're getting plenty of sleep, making sure that they're uh getting the exercise they need, especially after eating things like they've been eating and continuing to keep that piece moving because we know diet and exercise are key no matter what. Uh make sure that they're drinking plenty of water, and then what they do eat, make sure that it's not the processed foods, but they're going after whole foods like fruits, vegetables, good lean meats that have good solid protein in them. We know that's going to be the most beneficial thing we can do for our kids as we're limiting sugar intake as well.

SPEAKER_01:

That's all really great advice, Troy. And I think it's just important for people to remember when we practice this healthy lifestyle and these healthy tips that we know that we should be doing, it makes us feel better and ultimately does help us elevate our lives and make our lives better. We oftentimes turn to these quick fixes or these sweets, these things that give us a quick rush or high. But ultimately, when we do things the right way and the healthy way, our lives will be that much fuller.

SPEAKER_00:

Absolutely. And I think if you keep those things in mind, you have a plan before you go into that day when you're around all this candy and all this kind of uh craziness that's going on around you, you can stick to your plan much easier and hopefully just enjoy the time with your kids and family and friends, and then understand that within those parameters, we've set expectations on the candy. You hold to it, and you ultimately help your kids develop a pattern of good, healthy lifestyle, which is what we all want.

SPEAKER_01:

Well, thank you so much for listening to this episode of the Frontline Health Podcast by Centurion Health. If you found this episode helpful, be sure to share it with another parent who's worried about sugar overload this season. We want to help families make smart choices, not feel guilty. Happy Halloween, go out and take ownership of your health because you are your best health advocate. If you enjoyed what you heard today on the podcast, please consider leaving us a review. We would love to hear your feedback and connect with you further. You can also follow us on Instagram, X, TikTok, and YouTube. And for safe, effective, and affordable health and wellness products made in the USA, visit www.centurion.health. Thanks for listening. We'll see you next time.