Sugar and ADHD: Myth or Truth?

Sugar and other high-carb foods boost dopamine levels in the brain, leading us to crave them more often when dopamine levels are low. Since children with ADHD have chronically low levels of dopamine, they are more likely than other children to crave and eat sugary or carbohydrate-heavy foods. On top of this, their impulsive tendencies make it hard for them to stop eating these foods even when they are full.  

The consequences of eating a diet high in sugar and other carbohydrates may not be immediately obvious to children with ADHD, but the long-term effects could be significant. Research shows that ADHD is a risk factor for obesity in adulthood. Knowing that children with ADHD are at risk for developing obesity later in life, it’s important to take steps early on to help them foster a healthy relationship with food. What are some things you can do to help your child with ADHD eat a more balanced diet?  

• Encourage moderation. Provide a variety of food that include fruits, vegetables, lean protein and healthy grains, but also allow for some of their favorite treats. Keep in mind the link between ADHD and low blood sugar, as low blood sugar can mimic ADHD in certain ways. Consistent meals will help minimize blood sugar ups and downs. The 80/20 rule can help teach children how to practice moderation and eat well without giving up their favorite foods. Teach your child that 80% of the food they eat should contain healthy carbs, fats and protein, and 20% of their diet can include treats or other foods that are less healthy.  

• Use strategies to help with impulse control. Many children with ADHD have a hard time holding back when their favorite carb-heavy foods are within reach (and parents find these foods disappearing from the pantry or refrigerator hours after they bring them home from the grocery store). Keeping these foods out of the house altogether is one way to stop your child from eating them too often. Alternatively, buy treats in single-serving sizes and do your best to closely monitor how often your child helps themselves to the goodies. Lastly, having your child fill up on healthy foods during meals and snacks will cut down on cravings throughout the day.  

• Use alternative strategies to boost dopamine levels. Carbohydrates are just one of many things that boost dopamine levels in the brain. Exercise, participating in fun activities and spending time with friends all provide a natural dopamine boost. Encourage your child to participate in activities that they enjoy, sign them up for team sports or individual sports (like swimming), and schedule social activities whenever possible.  

• Consider medication for ADHD. If you are concerned about your child’s eating habits, talk with your pediatrician about ADHD medication. Medications for ADHD work (in part) by boosting dopamine levels in the brain.  

• Consult with a pediatric nutritionist. Nutritionists who specialize in working with children and their families have experience with a wide range of challenging eating behaviors. They can be an excellent resource for parents of children with ADHD . Consider consulting with a nutritionist to learn strategies that are tailored to meet your child’s unique needs.  

Children with ADHD crave foods that are high in sugar and other carbohydrates. The effects of these eating habits may contribute to health problems like obesity in adulthood. Although there is no proof that sugar causes ADHD, a diet high in sugar does make ADHD worse. Don’t wait for things to improve on their own. Take steps now to help your child develop healthy eating habits that will last a lifetime.