- READ MORE: What Joe Wicks REALLY thinks about ADHD and poor diet
Joe Wicks sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhood hyperactivity was triggered by 'Wagon Wheels and jam sandwiches'.
At the time his comments were slammed by leading ADHD experts and charities as 'misleading,' 'wrong,' and even 'damaging'.
But last month, Wicks, 39, who rose to prominence with his 'PE With Joe' workout videos during Covid lockdowns, clarified his position, arguing he was merely highlighting that certain foods and poor diets can affect children's behaviour.
In a separate Instagram video last year he also said: 'I do believe that food has a massive impact whether you have ADHD or not. It really impacts our mood and our ability to sit still and focus, even our energy and our mental health.'
Experts have claimed there is no evidence that any particular diet can cause ADHD symptoms to develop.
However, some have proposed that there might be a connection between the food we eat and hyperactive behavior.
What is the real story then? As per Dr. Emma Derbyshire, who is both a public health nutritionist and the author of 'Nutrition for ADHD and Dyslexia,' certain unexpected foods can actually influence behavior.
In her conversation with MailOnline, she shares the dietary changes she suggests to enhance tranquility in children who have high energy levels.
Learn to love lentils
Dr. Derbyshire stated, "While nutrition neither causes nor cures ADHD, it plays a crucial role when combined with educational and medical treatments."
There are methods through which dietary changes can assist in stabilizing blood glucose levels. It is believed that minimizing these fluctuations might aid in preventing hyperactive behavior.
Eating foods higher in sugar are believed to cause quicker spikes in blood sugar levels. Research has long linked blood sugar levels to energy levels.
Making sure that meals include a major source of protein is another method to help avoid peaks, she mentioned additionally.
This could include adding Add slices of boiled eggs to a lunch box, use fish as toppings for salads or place them over crackers, or mix green lentils into your sauces.
'Low-sugar beans onto a jacket potato, or slices of lean meat and poultry with lunch or an evening meals can help to increase feelings of fullness and level out blood sugar levels.
According to the NHS, some research has also suggested that oily fish such as mackerel, salmon and sardines — all high in omega-3 fatty acids — 'can help reduce behavioural problems and promote brain function'.
Dr Derbyshire added: ' We know that omega-3 fatty acids are potentially useful for those with hyperactivity.
'It has been found that children and teens with ADHD tend to have lower blood levels of docosahexaenoic acid and rebalancing this may potentially help with attention.'
Switch to wholegrain
'Dr Derbyshire mentioned that complex carbohydrates, which usually have higher fiber content, can assist in stabilizing blood glucose levels.'
They can also keep you full for a longer time, aiding in preventing the urge to snack on sugary items.
This occurs as complex carbs decompose gradually in kids' digestive tracts and dispense energy over time.
Fresh fruits and veggies—try to keep their skins intact when feasible, baked potatoes, whole grain bread, pasta, and rice—are all excellent instances of complex carbohydrates, she mentioned.
By contrast simple carbohydrates, such as white bread and pasta, are broken down far more quickly which may affect attention span and behaviour.
'For children exhibiting hyperactivity, it is worth logging in a diary or on a mobile what they are eating over the course of the day for a few days,' she added.
'How many snacks are they having? Are these refined/highly processed? How many soft drinks are they having? Ideally the number of sugary snacks and sugar-sweetened beverages should be limited.'
Ditch the energy drinks
With some brands available for as little as 25p a can, many energy boosting drinks can be cheaper than bottled water and are a popular pick-me-up among young people.
There are no legal restrictions on the sale of energy drinks to under-16s in the UK. However, many retailers have voluntarily stopped selling energy drinks to this age group.
'Brightly coloured energy drinks grab the attention and appeal of children.
'But while they may look great from the outside what they can to on the inside is not so peachy,' Dr Derbyshire said.
Common ingredients found in the cans include stimulants such as caffeine, as well as herbal extracts like guarana, taurine, ginseng and carnitine to boost energy.
However, they also include 'surprisingly large quantities of added sugars,' she mentioned.
A study from 2015, which involved over 1,000 middle school students in the U.S., revealed that students consuming energy drinks were 66 percent more prone to exhibiting hyperactivity.
Writing in the journal Academic Pediatrics Additionally, the study revealed that the risk of hyperactivity increased by 14 percent with each beverage consumed.
Packaged snack foods aren't entirely negative.
Studies have consistently indicated that consuming too much sugar offers no advantages for developing brains.
Writing for The Conversation Recently, Amy Reichelt, who is a nutritional neuroscientist and a senior lecturer at the University of Adelaide He also mentioned: "Research indicates that neuroimages reveal the brains of kids consuming higher amounts of processed snacks have lower volumes, especially in the frontal cortices, compared to those eating a healthier diet."
However, Dr. Derbyshire warned that occasionally allowing some processed foods will not be detrimental to children.
'Some ultraprocessed foods such as lower-sugar fortified cereals have their place in diets,' she said.
'It's more important to monitor the food colours and levels of added sugars.
'Some research has found possible links between certain food colours and hyperactivity in children and young people.'
According to the UK's Food Standards Agency, six food colours have been closely linked to hyperactivity in children.
These include E102 or tartrazine, E104 or quinoline yellow and E110 — sunset yellow.
E122 or carmosine, E124 — also called ponceau — and E129 or allura red, are among the others.
'Sometimes the font on food labels can be small so you made need to look on food product websites to see if any of these are listed,' Dr Derbyshire said.
'This needn’t be for every food, just those that have that seem extra bright in an unnatural way.
'If foods contain any of these the labels should declare "may have an adverse effect on activity and attention in children".'
- Nutrition for ADHD and Dyslexia: Unlocking the Potential for Learning and Wellbeing by Dr Emma Derbyshire will be released on January 21