Take a fresh look at your lifestyle.

This means your child snacks less on sweets



  • Too much sugar: Obesity and diabetes are increasing in children
  • This is how sugar affects blood sugar and insulin levels
  • When is the perfect time for a sweet snack?
  • Snack sugar-free more often

It’s not just children who love sweets. Even adults find it difficult not to use it again and again, especially during Advent. And we basically can’t even do what, because the sugar it contains is to blame. It has real addictive potential and gradually turns the offspring into docile sugar junkies. And they only want one thing: more sweets!

So, just keep providing sweet supplies? “No, please don’t,” says family food coach Norbert Klotz, who is the father of two children. After all, an unhealthy diet that is too high in sugar combined with too little exercise are the main reasons why more and more children are overweight. To counteract this, he created the children’s heroes “Luis & Lea”, whose adventures bring healthy nutrition and exercise into the children’s room in a cool and child-friendly way.

Too much sugar: Obesity and diabetes are increasing in children

“Every sixth child in Germany is overweight,” says Klotz. “The proportion of sugar in the daily diet is too high, especially for children, because sugar provides nothing but energy.” This also explains the energy high after a sweet snack. Our body constantly needs energy, especially the brain. The problem: “The body stores the energy that is not used through running around, running or other types of exercise as depot fat.”

And that’s not all, because sugar doesn’t just make you fat, it also makes you sick: “The number of children suffering from type 2 diabetes has increased significantly in recent years. People also talk about adult-onset diabetes, but it’s also becoming more and more common Children get sick from it,” warns Klotz.

You can find out how much sugar per day is okay from Norbert in the video:

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So it’s high time to limit your sugar consumption. But you don’t have to completely ban sweets from your kids. “Children should be allowed to enjoy sweets, but in moderation,” says the nutrition expert. Especially on holidays such as Christmas or Easter, the enjoyment of chocolate tends to escalate.

What hardly anyone knows: There is a way to keep sugar cravings as low as possible: “Let your child snack on sweets at the right time,” says our expert.

This is how sugar affects blood sugar and insulin levels

Is there a right time for sweets? Yes, but to understand why, let’s take a closer look at the effects of sugar on the body.

This is what happens in your child’s body when they eat sugar

Blood sugar levels can be influenced by diet – and vice versa. Because any type of carbohydrates (sugar building blocks) that you consume has an impact on our blood sugar levels. Important to know: Simple carbohydrates from sweets or white flour products cause blood sugar levels to rise quickly, while complex carbohydrates, for example from whole grain products, have a much slower effect.

The reason for this is the different structure: Simple carbs consist of short-chain sugar building blocks that your body can quickly break down. A “sugar high” is the result. Food coach Klotz describes it like this: “When the blood sugar level rises, many sugar flummies dance through the body and that feels great.”

When the sugar kicks in, there’s no stopping it

With complex carbs, these chains are longer and therefore more difficult to break, so the glucose (broken down simple sugar) does not enter the blood as quickly. Consequence: The blood sugar level does not rise so quickly, but rather slowly and over a longer period of time.

As soon as blood sugar levels rise, the antagonist is also released: insulin. Also affectionately called “bunny catcher” by our expert. The hormone ensures that the “sugar flummis” (glucose) is transported from the blood into the cells and blood sugar drops again.

The problem with the “blood sugar roller coaster”

Sounds pretty good, so what’s the problem, do you think? Children’s book author Norbert Klotz explains it in a way that is also understandable for children: “In order to take precautions and not have to work so hard with the high blood sugar level next time, insulin lowers the blood sugar level a little lower than before the increase. In the child’s body Nervousness spreads due to the rapid lowering of blood sugar: The jittery feeling was so cool and now it’s such a low. You have to get more. Cravings for sugar arise. This is then expressed, for example, by restlessness, lack of concentration, tiredness, aggressiveness.”

A real vicious circle in which there are only losers: the overwhelmed pancreas, as well as the child’s figure and psyche. “The soul and psyche only function when the brain and nerve cells are well nourished. To do this, they need a steady supply of blood sugar, not a roller coaster ride,” says the nutrition coach, who, among other things, also does funny fitness workouts for kids on YouTube to help them to encourage more movement.

When is the perfect time for a sweet snack?

When your blood sugar is low and your stomach is empty, it’s the worst possible time to snack on sweets. Because then you’ll be right in the front row of the blood sugar roller coaster. Blood sugar goes up (energy boost), blood sugar goes down (energy low). So when do you go for something sweet?

Sweets are okay after a big meal or a healthy snack

Norbert Klotz has the answer: “If it’s sweet, then it’s best to do it immediately after a healthy meal or after a snack made from fruit, vegetables and protein building blocks. This ensures that the sugar load in the food that reaches the stomach goes down a little and the blood sugar curve doesn’t shoots up so high.”

He adds: “And it’s best not to eat large amounts of sugar in the evening, because energy is the last thing children need in the evening for a healthy sleep, but energy is the only thing that sugar provides us.”

Snack sugar-free more often

Sweets do not necessarily have to contain processed sugar. Because there are also healthy alternatives that are sweet, but at the same time free of white, refined sugar:

  • Dried fruit and trail mix: Dried fruit, like mango, is sweet and delicious, but only contains fructose. Combined with nuts, it’s a great snack for in between meals.
  • Healthy apple rings: Cut the apple crosswise into rings, spread with nut butter of your choice and top with raisins or nut pieces.
  • Fruit skewers: Stick kiwi, strawberries, physalis etc. on shish kebab skewers and “boring” fruit has become a cool fruit skewer.
  • Baked Oatmeal: You can conjure up a healthy breakfast cake from oat flakes, banana, maple syrup etc. in no time. The kids can also eat it every now and then with a clear conscience. Also available as a muffin version.
  • Coconut Banana Bites: All you need for the recipe is a banana, a little peanut or almond butter and coconut flakes. Spread the banana slices with the puree, bread them with coconut flakes and snack.

So: if you have sugar, it’s best after a meal or a healthy snack – not in the evening. This is how you can get your kids’ sugar addiction under control, without any prohibitions.


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