Fruit juice, soda, and sugary drinks: What are our children really drinking at breakfast?

Fruit juice is often presented as a healthy option—full of vitamins, perfect for starting the day. And it's true: a good juice contains vitamin C and other essential nutrients. But what we often forget is that it also contains a large amount of sugar, even when it’s 100% pure juice. For example, a 200 ml glass of orange juice can contain as much sugar as a soda—around 20 grams, which is equivalent to 4 sugar cubes¹.

This consumption causes a glycemic spike—a rapid increase in blood sugar levels—followed by a crash, which can affect your child’s energy and concentration for the rest of the day.

Sodas or "fruit-flavored" drinks (often artificially flavored and not natural) are even more problematic. High in added sugars, they often contain little to no beneficial nutrients. Their effect on blood sugar is immediate: a sharp spike, followed by a crash.

In the short term, this can lead to:

• A drop in energy and concentration, often right when children arrive at school.

• Irritability or cravings due to the rapid fall in blood sugar.

In the long term, these habits can contribute to issues such as overweight, diabetes, or metabolic disorders².

This morning glycemic spike is not without consequences. When children start their day with such a sugar intake, their metabolism works hard to regulate blood sugar. Consequences include:

• Their bodies secrete a large amount of insulin to lower the sugar level.

• This “overcompensation” causes a rapid drop in blood sugar, leading to fatigue and cravings by late morning.

• Their appetite may be disrupted, encouraging them to snack on foods often high in calories but low in nutrients.

It’s possible to offer options that provide energy without causing these glycemic ups and downs:

Plain water: There is nothing better to hydrate a child in the morning. It has no effect on blood sugar and is essential for focus and energy.

Whole fruits: Instead of juice, a fresh fruit (like an orange, apple, or banana) contains fiber that slows sugar absorption and prevents glycemic spikes.

Drinks with no added sugar: Some plant-based drinks or cold infusions can be an option—just make sure they don’t contain hidden sugars.

Because in daily life, we don’t always realize the impact of these small habits. At Minimiil, we want to raise awareness of these topics—not to make anyone feel guilty, but to reflect together on choices that better respect the body and well-being, especially for children.

A good breakfast should nourish and prepare a child for the day. That starts by offering what they truly need: healthy hydration, lasting energy, and food that supports their natural rhythm.

What do you give your children to drink in the morning?

Share your thoughts or alternatives—we’d love to hear about it!

Sources
1. Performe

2. Dieteticienne Nutritionniste

3. Economie Gouv.Fr

4. Passeport Santé