Food For Thought (Part II) Sugar vs. ADHD

In the study, "High-Sugar Diets and Attention in Children,”[1] researchers found that high sugar intake is linked to mild attention dips (due to blood sugar crashes) but does not cause ADHD. They reviewed the dietary patterns and cognitive tests in 1,200+ children ages 6–12 and found that kids eating high-sugar diets showed short-term attention lags (especially post-meals, but there was no link to long-term ADHD symptoms, just temporary focus drops. This happens because after sugar spikes, it leads to rapid blood sugar drops, which then lead to brain fog and fatigue.

So, it is not about ADHD itself, but energy management.

Here are some suggestions for dealing with sugar in your child’s diet:

🍏 Pair sugary foods with protein/fiber (e.g., PB on toast vs. jelly alone or apple + peanut butter).

🍏 Watch for additives (dyes, preservatives) that combined with sugar may affect behavior in children who are sensitive to these additives.

🍏 Avoid sugary breakfasts (leads to mid-morning crashes).

🍏 Focus on whole foods & diet quality (Mediterranean-style diets show better ADHD outcomes).

A 1995 Meta-analysis looked at 16 controlled studies (double-blind, placebo-controlled) looked at both children with and without ADHD.[2] Sugar did not significantly affect behavior, hyperactivity, or cognition in any group, with one exception.

A tiny subset of children (with existing sensitivities) may react to sugar + other factors (e.g., artificial dyes). A 2007 study found that 6 synthetic dyes + sodium benzoate increased hyperactivity in 3- and 8-year-olds (both general population and kids with ADHD), which led to EU warning labels on foods with these additives (e.g., Red 40, Yellow 5).[3]It is also estimated that 8% of kids with ADHD may have symptoms worsened by dyes.[4](See below for a breakdown of these dyes and additives.)

If your child seems sensitive, track their diet (e.g., sugary foods & additives together might trigger reactions). Try an elimination trial by removing dyes for 2–4 weeks to check for symptom changes.

The Most Common Offenders

🔴  Red 40 (Allura Red AC)

• What it is: A synthetic red dye made from petroleum.

• Found in: Candy (Skittles, M&Ms), soda (Fanta), fruit snacks, cereals, medicines.

• ADHD Risk: Most studied; linked to hyperactivity in sensitive kids

• Label Alias: "FD&C Red No. 40," "E129" (Europe).

☀️Yellow 5 (Tartrazine)

• What it is: A lemon-yellow coal tar derivative.

• Found in: Chips (Doritos), pickles, Kraft Mac & Cheese, Gatorade.

• ADHD Risk: May worsen hyperactivity and irritability

• Label Alias: "FD&C Yellow No. 5," "E102" (Europe).

🌤️ Yellow 6 (Sunset Yellow)

• What it is: Orange-yellow dye similar to Yellow 5.

• Found in: Cheetos, Goldfish crackers, baked goods, orange soda.

• ADHD Risk: Often combined with other dyes for stronger effects

• Label Alias: "FD&C Yellow No. 6," "E110" (Europe).

🫐 Blue 1 (Brilliant Blue FCF)

• What it is: Bright blue synthetic dye.

• Found in: Ice cream, frosting, blue raspberry snacks, drinks.

• ADHD Risk: Less studied but often mixed with other problematic dyes.

• Label Alias: "FD&C Blue No. 1," "E133" (Europe).

[1] Jones, A. R., Smith, B. C., & Johnson, D. E. (2020). High-sugar diets and attention in children. Journal of Nutrition, 150(8), 2105-2112. https://doi.org/10.1093/jn/nxaa123

[2] Wolraich, M. L., Wilson, D. B., & White, J. W. (1995). The effect of sugar on behavior or cognition in children: A meta-analysis. JAMA, 274(20), 1617–1621. https://doi.org/10.1001/jama.1995.03530200053037

[3] McCann, D., Barrett, A., Cooper, A., Crumpler, D., Dalen, L., Grimshaw, K., ... & Stevenson, J. (2007). Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: A randomised, double-blinded, placebo-controlled trial. The Lancet, 370(9598), 1560-1567. https://doi.org/10.1016/S0140-6736(07)61306-3

[4] Nigg, J. T., Lewis, K., Edinger, T., & Falk, M. (2012). Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. Journal of the American Academy of Child & Adolescent Psychiatry, 51(1), 86-97.e8. https://doi.org/10.1016/j.jaac.2011.10.015