From intense pregnancy cravings (spoonfuls of Nutella, anyone?) to navigating your toddler’s pleas for “just one more” treat, cravings and snack-time battles are all part of the journey of parenthood. A little sweetness here and there is totally normal—and sometimes, exactly what we need.
But here’s something fascinating: new research shows that nutrition during the first 1,000 days—from pregnancy through age two—has a profound impact on lifelong health. A groundbreaking study published on October 31 in Science found that reducing sugar intake during this crucial window can significantly lower risks for serious health issues, like Type 2 diabetes and high blood pressure, later in life.
Conducted by researchers from USC, McGill, and UC Berkeley, the study highlights how small, mindful choices now can set the stage for a healthier future.
Why the first 1,000 days matter so much
The “first 1,000 days” form a unique foundation for lifelong health. Babies receive nutrients from their mother in utero, then through milk, formula, and eventually solid foods. According to the study, a low-sugar environment in utero alone accounted for a third of the health benefits, with continued low sugar intake through age two adding even more. Children with limited sugar exposure in these early years:
- Had a 35% lower risk of developing Type 2 diabetes.
- Saw a 20% lower risk of high blood pressure.
For those who did develop these conditions, onset was delayed by several years, translating to more years of healthier living.
In utero benefits and beyond
One of the most striking findings from the study is that the benefits of a low-sugar diet can begin as early as pregnancy. About a third of the reduced risk for diabetes and hypertension was linked to limiting sugar intake in utero, showing that prenatal nutrition alone can play a significant role in a child’s future health.
However, the study found that the greatest benefits emerged when low sugar intake continued through the first two years, especially as solid foods were introduced.
The CDC supports this approach, recommending that children under age 2 avoid foods and beverages with added sugars. These are sugars incorporated during processing or preparation, such as those in syrups, honey, and concentrated fruit or vegetable juices. Naturally occurring sugars in foods like milk, fruits, and vegetables don’t fall under this category.
For individuals aged 2 and older, the CDC suggests limiting added sugars to less than 10% of total daily calories—about 12 teaspoons in a 2,000-calorie diet.
A “natural experiment” in sugar exposure
This research leveraged a unique “natural experiment” that took place during World War II, when sugar rationing in the UK kept sugar intake low from 1942 to 1953. When rationing ended, sugar consumption doubled. By comparing health outcomes in adults conceived before and after rationing, researchers could observe the long-term effects of reduced sugar exposure in those first 1,000 days.
Using data from the U.K. Biobank—a comprehensive health database of over half a million people—researchers could see the connection between early sugar exposure and health outcomes decades later.
“Studying the long-term effects of added sugar on health is challenging…The end of rationing provided us with a novel natural experiment,” said Tadeja Gracner, a senior economist at the USC Dornsife Center for Economic and Social Research.
The challenges of cutting down sugar
While the benefits of reducing sugar early on are clear, cutting back isn’t always straightforward—especially when added sugars sneak into so many baby and toddler foods. Claire Boone from McGill University pointed out, “Added sugar is everywhere, even in baby and toddler foods,” which can feel overwhelming for parents navigating nutrition.
But here are some simple tips to help:
- Read labels carefully. Check for added sugars in everyday items like yogurts, cereals, and snacks, even those marketed for babies. Look for words like “syrup,” “juice concentrate,” and “maltose,” which often signal added sugars.
- Choose whole foods. Whenever possible, opt for whole fruits, vegetables, and unsweetened options over processed snacks. Whole foods not only skip added sugars but also provide extra nutrients and fiber.
- Make simple swaps. Replace sugary snacks with naturally sweet options. For example, offer applesauce (unsweetened) instead of fruit snacks, or mash a ripe banana for sweetness without added sugar.
- Involve your toddler. If age-appropriate, let your child help choose and prepare snacks like apple slices with cinnamon or carrot sticks. Engaging them makes healthier choices more exciting and builds positive eating habits.
- Focus on balance, not perfection. Remember, it’s about progress, not perfection. Occasional treats are fine. Reducing sugar exposure early on is a gradual shift, and each small choice contributes to a healthier future.
Reducing sugar can have lasting impacts, not just on immediate health but on long-term dietary preferences. Gracner explains, “Maternal diets high in sugar have been linked to a higher risk of obesity and metabolic disorders in children, possibly through factors like fetal programming.” She adds that significant sugar exposure in early life can strengthen a child’s preference for sweets.
Gracner emphasizes that the goal isn’t to eliminate all treats. “A birthday cake, candy, or cookies in moderation are treats we all need to enjoy from time to time,” she says, adding that reducing early exposure to sugar is “a powerful step” toward giving children “the best start in life.”
She also stressed the need for systemic change: “While improving nutritional literacy among parents and caregivers is key, we should also hold companies accountable to reformulate baby foods with healthier options and regulate the marketing and pricing of sugary foods targeted at kids. With better information, environment, and incentives, parents can more easily reduce sugar exposure for their kids.”
Why this research matters
In the U.S., 1 in 10 people has Type 2 diabetes, and rates are rising among children and young adults. Diabetes management costs can average around $12,000 per year per person, and early diagnoses often cut life expectancy by several years. Findings like these suggest that early interventions, like reducing sugar exposure during those first years, could play a critical role in lifelong health.
“Sugar early in life is the new tobacco,” says Paul Gertler from UC Berkeley, who advocates for stricter regulations around sugar in baby foods to support healthier choices for kids.
The bottom line
These findings don’t mean parents need to stress about every gram of sugar. Dr. Nina Rogers from the London School of Hygiene and Tropical Medicine notes, “There’s strong evidence that high levels of sugar consumption in children and adults can contribute to poor health, but this study highlights the importance of a diet low in added sugars at the earliest stages of the life course.”
Ultimately, it’s about balance and progress, not perfection. The next time you’re grocery shopping, consider reaching for the unsweetened applesauce or making snacks at home—small steps today could lead to a healthier tomorrow. And remember, just by thinking about your child’s health, you’re already doing an amazing job.
Sources:
- Effects of lower exposure to sugar in early life. October 2024. Science. Exposure to sugar rationing in the first 1000 days of life protected against chronic disease.
- Sugar restrictions in utero. Octobr 2024. BerkeleyHass. Sugar restrictions in utero and early childhood reduces risk of chronic disease, study finds.
- Impact of Sugar on Kids’ Health. November 2024. Health Day. World War II Data Shows Impact of Sugar on Kids’ Health.
- Sugar linked to poor health later. October 2024. BBC. Sugar in first 1,000 days linked to poor health later.
- Effects of sugar in the first 1,000 days after conception. November 2024. WPBF. Sugar in the first 1,000 days after conception linked to health issues later in life, study says.
- Diabetes in young people. CDC. Diabetes in Young People Is on the Rise.
- Restricting sugar before birth and in early childhood. November 2024. USC Dornsife. Restricting sugar before birth and in early childhood greatly reduces risk of chronic disease later in life.
- Less sugar in first 1,000 days of life protects against chronic disease. The Guardian. Less sugar in first 1,000 days of life protects against chronic disease, study finds.
- January 5, 2024
- Facts about added sugars. CDC. Get the Facts: Added Sugars.
