Lowering Sugar in the First 1,000 Days for Better Health

The risk of diabetes and high blood pressure is significantly lower in adults in the UK who were given a low-sugar diet in utero and during infancy.

According to research, reducing the amount of sugar consumed by babies during pregnancy and early life can protect them from diabetes and hypertension in adulthood.

Findings reveal that the first 1,000 days of life represent a critical period for healthy nutrition, as newborns initially absorb nutrients from their mother and then transition to formula and solid foods.

Scientists found that limiting sugar intake to levels recommended by dietary guidelines during early life was associated with a 35% reduction in type 2 diabetes rates in adulthood and a 20% reduction in high blood pressure.

A low-sugar diet also appeared to delay the onset of chronic diseases: diabetes and hypertension developed four and two years later, respectively, in those with early low sugar exposure compared to those with higher sugar consumption.

Exposure to a relatively low-sugar environment in the womb and early childhood significantly reduces the risk of diabetes and hypertension decades later, while also delaying their onset.

The Study: A Natural Experiment on Sugar Rationing

Researchers leveraged a natural experiment in the UK, where post-war sugar rationing ended in 1953.

During rationing, sugar intake was comparable to modern dietary guidelines, but consumption nearly doubled after restrictions were lifted, from about 40 g to 80 g per day.

Using data from the UK Biobank, scientists compared the health outcomes in adulthood of 38,000 individuals conceived and born during sugar rationing to 22,000 individuals conceived just after restrictions were lifted.

Their analysis, published in Science, found that diabetes and high blood pressure rates were substantially lower in those conceived and who reached two years old during sugar rationing. Time spent in utero accounted for about a third of the risk reduction.

NHS Recommendations for Sugar Intake

The NHS recommends that free sugars—those added to foods and drinks or naturally present in honey, syrups, and unsweetened fruit and vegetable juices—make up no more than 5% of daily calories. This equals about 30 g or seven sugar cubes for adults.

There are no specific guidelines for children under four, but they are advised to avoid sugary drinks and foods with added sugar. However, on average, Britons consume about twice the recommended daily amount.

The Challenges of Reducing Added Sugar Early

Reducing added sugar in early childhood is a critical step, but not an easy one. Added sugar is pervasive, even in infant and toddler foods, and children are bombarded by advertising for sugary snacks.

To combat this, we must not only improve nutritional literacy among parents but also push for reforms in how baby food is formulated. Healthier options need to be more accessible, with stronger regulations around the marketing and pricing of sugary foods targeting children.

With better information, a healthier environment, and proper incentives, parents can more easily reduce sugar exposure for their children—and themselves.

Supporting Evidence for Early Sugar Reduction

New evidence further supports the idea that reducing sugar exposure during the prenatal and early childhood period has lasting benefits, including lower risks of diabetes and hypertension in adulthood.

Studies show that children of mothers who consumed low glycemic index (GI) foods during pregnancy—those digested and absorbed more slowly, leading to a gradual rise in blood sugar—are less likely to be obese.

Strong evidence links high sugar consumption in children and adults to poor health outcomes. This new research underscores the importance of a low-sugar diet during prenatal and early life stages to safeguard health in middle age.

Call for Public Health Interventions

The findings suggest that public health interventions during this critical developmental period should focus on ensuring affordable access to high-quality, low-sugar diets.

PaleoDiet’s Long-Standing Advocacy

At PaleoDiet, we’ve been advocating for these principles for decades. Meanwhile, the so-called “Mediterranean diet gurus” recommend the following for the first three years of life: milk, fruit juice, tea, barley drinks, crackers, cookies, bread, cereals, ice cream, and legumes—foods rich in sugar to varying degrees.

The real diet for children during the first 1,000 days is the same as it should be for life: meat, fish, eggs, fruits, nuts, and vegetables.

Everything else leads to illness, pain, and premature death.