Written By Mel Vautaux & Soleina Karamali, RD
I recently joined CBC Radio to talk about a question many parents ask this time of year: does sugar actually make kids hyper? It’s a topic that comes up often in my work, especially around the holidays when treats are front and center.
Candy and treats can feel tricky to navigate, and many parents worry that sugar leads to hyperactivity, poor behaviour, or overindulgence—even though current research does not support these claims.¹² What we do know is that carbohydrates (including sugar) are an important and preferred source of energy for the body. Kids, in particular, need consistent carbohydrate intake to support growth, development, and play.
Where does the belief that sugar causes hyperactivity come from?
Physiologically
When we eat carbohydrates, blood sugar rises. In healthy individuals, the body releases insulin to bring blood sugar back into a normal range.
When carbohydrates are eaten as part of a mixed meal—alongside protein, fat, and fiber—blood sugar rises steadily and returns to baseline more gradually. Candy, however, contains mostly carbohydrates with very few other nutrients. This can cause a faster rise in blood sugar and, importantly, a sharper drop afterward.
This drop in blood sugar can lead to irritability, fussiness, or fatigue—often described as a “crash.” These symptoms can be mistaken for hyperactivity, when in reality they are the body’s response to fluctuating blood sugar levels.
Socially
Candy is often present during highly stimulating events such as Halloween, birthday parties, Easter, and Christmas. These occasions bring excitement, social energy, and novelty. Many parents notice that children act more energetic around peers than they do at home.
Because the idea that sugar causes hyperactivity is already widely believed, it’s easy to attribute this naturally elevated excitement to candy instead of the environment. The context—not the sugar—is typically driving the behavior.
How can we navigate offering treats?
1) Model a neutral attitude around sweet foods
Children look to adults and peers to understand how to interpret the world around them—including food. When we label foods as “good/bad” or “right/wrong,” kids may internalize those messages and apply them to themselves: “If this food is bad, and I like it… does that mean I’m bad?”
Moral language around food can influence a child’s developing relationship with eating and may contribute to disordered eating patterns. Restricting or using certain foods as rewards can also increase a child’s desire for them.
During the holidays—when excitement around sweets naturally increases—maintaining a calm, neutral, and accepting attitude can help keep candy from becoming overly exciting or restricted. This supports balanced eating and healthier long-term relationships with food.
Offer indulgence with an expiration date
For some families, it’s helpful to allow a short, defined period where children can enjoy treats with fewer limits—for example, letting them choose as many treats as they’d like on Christmas night.
This approach gives children an opportunity to:
- Explore hunger and fullness cues
- Learn how different foods feel in their body
- Practice making decisions around sweets
Gentle check-ins (e.g., “How does your tummy feel?”) can help build awareness without imposing judgment or pressure. When the novelty fades, children are better able to rely on internal cues rather than external rules.
2) Schedule candy into meals and snacks
Incorporating sweets into regular meals and snacks helps normalize them. When treats are predictable, they lose their novelty and become just another part of eating.
Consider:
- Adding a small piece of chocolate to a lunchbox
- Serving gummies alongside dinner
- Including a sweet with snack time
All foods can fit within a balanced diet when offered thoughtfully.
3) Talk about the other properties of candy
For children who find treats especially exciting, shifting the conversation to sensory characteristics can promote mindful eating. Try asking about:
- Colors
- Textures
- Flavors
For example: “Twizzlers and strawberries are both red—do you think they taste the same?”
This curiosity-based approach encourages exploration without focusing solely on the sugar content or the treat itself.
When is candy developmentally appropriate?
Guidelines recommend limiting foods and beverages with added sugars for children under two, as they can displace key nutrients needed for growth. After age two, sweets can be included in moderation as part of a balanced diet, while still keeping developmental feeding skills and safety in mind.
A significant consideration is that many candies are similar in size, shape, or texture to common choking hazards for children ages 0–3. These foods often cannot be safely modified.
Choking hazard characteristics include:
- Small and round (e.g., M&Ms, Skittles, Maltesers)
- Firm, rubbery, sticky, or chewy (e.g., caramels, gummy bears, taffy, gum)
- Hard or tapered (e.g., mints, Tootsie Rolls)
For younger children or those with emerging feeding skills, choose options that melt easily, such as plain chocolate without nuts or seeds. For older children with established feeding skills, ensure treats are eaten while seated, supervised, and not while running or playing.
In summary
Children are naturally equipped to follow their hunger and fullness cues when supported in a calm, predictable environment. During the holidays, increased excitement, social energy, and cultural focus on treats can temporarily overshadow those cues.
Rather than centering the attention on candy itself, try to redirect focus toward the experience of celebration—connection, traditions, and enjoying time together. With structure and neutrality, sweets can fit into a balanced, positive approach to eating.
If you’re looking for guidance on raising confident, flexible eaters—especially through the busy holiday season—book a session with Every Eater to help navigate feeding with clarity and confidence.
References
- Farsad-Naeimi, A., Asjodi, F., Omidian, M., Askari, M., Nouri, M., Pizarro, A. B., & Daneshzad, E. (2020). Sugar consumption, sugar sweetened beverages and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis. Complementary Therapies in Medicine, 53, 102512. https://doi.org/10.1016/j.ctim.2020.102512
- Del-Ponte, B., Anselmi, L., Assunção, M. C. F., Tovo-Rodrigues, L., Munhoz, T. N., Matijasevich, A., Rohde, L. A., & Santos, I. S. (2019). Sugar consumption and attention-deficit/hyperactivity disorder (ADHD): A birth cohort study. Journal of affective disorders, 243, 290–296. https://doi.org/10.1016/j.jad.2018.09.051
