Carbohydrates are the body's most important and readily
available source of energy. Even though they've gotten a bad
rap in the 2000s and have often been blamed for the
obesity
epidemic in America, carbs are a necessary part of a healthy diet
for both kids and adults.
The two major forms are:
-
simple sugars
(simple carbohydrates), such as fructose, glucose, and lactose,
and also found in nutritious whole fruits
-
starches
(complex carbohydrates), found in foods such as starchy
vegetables, grains, rice, and breads and cereals
So how, exactly, does the body process carbohydrates and sugar?
All carbohydrates are broken down into simple sugars. These sugars
are absorbed into the bloodstream. As the sugar level rises, the
pancreas releases a hormone called insulin, which is needed to move
sugar from the blood into the cells, where the sugar can be used as
a source of energy.
The carbohydrates in some foods (mostly those that contain
simple sugars and highly refined grains, such as white flour and
white rice) are easily broken down and cause your child's blood
sugar level to rise quickly. Complex carbohydrates (found in whole
grains), on the other hand, are broken down more slowly, allowing
blood sugar to rise more gradually. Eating a diet that's high
in foods that cause a rapid rise in blood sugar may increase a
person's risk of developing health problems like diabetes and
heart disease, although these studies have been done mostly in
adults.
Despite the recent craze to cut carbs, the bottom line is that
not all foods containing carbohydrates are bad for your child,
whether they're complex, as in whole grains, or simple
carbohydrates, such as those found in fruits. If carbohydrates were
such a no-no, we'd have a huge problem, considering that most
foods contain them. But, of course, some carbohydrate-dense foods
are
healthier than others.
Good sources of carbohydrates include:
- whole-grain cereals
- brown rice
- whole-grain breads
- fruits
- vegetables
- low-fat dairy
A healthy balanced diet for children over 2 years should include
50% to 60% of the calories consumed coming from carbohydrates. The
key is to make sure that the majority of carbs kids eat are
from good sources and to limit the amount of added sugar in their
diet.
"Good" vs. "Bad" Carbs
Carbohydrates have taken a lot of heat in recent years. Why?
Because many medical experts think excess consumption of refined
carbohydrates (refined sugars found in foods and beverages like
candy and soda, and refined grains like white rice and white flour,
found in many pastas and breads) have contributed to the
dramatic rise of obesity in the United States.
But how could any one type of food cause such a big problem? Of
course, not exercising and eating larger portions of any foods than
we need take the lion's share of blame for the obesity
epidemic. But the so-called "bad" carbs - sugar and
refined foods - tend to be significant contributors to excess
calories. Why? Because they're easy to get our hands on, come
in large portions, taste good, and aren't too filling.
People tend to eat more of these refined foods than needed. And,
often, foods like colas and candy provide no required nutrients, so
we really don't need to eat them at all.
But just because refined carbohydrates have received a lot of
flak in recent years doesn't mean that all simple sugars are
bad. Simple carbohydrates found in a lot of very nutritious foods -
like fruits, vegetables, and dairy products, which provide a range
of essential nutrients that support growth and overall health. For
example, fresh fruits contain simple carbs, but they have vitamins
and fiber, too.
The 2005 dietary guidelines recommend that Americans eat more
unrefined (often called "good") carbohydrates by saying
that everyone - including kids and teens - should increase
whole-grain consumption and limit their intake of added sugar. For
children, at least half of their grain intake should come from
whole grains
.
Whole grains certainly
sound
like the healthy way to go. But what makes them so different from
simple carbohydrates? Whole grains are complex carbohydrates (like
brown rice, oatmeal, and whole-grain breads and cereals) that
are:
-
broken down more slowly in the body.
Whole grains contain all three parts of the grain (the bran,
germ, and endosperm), whereas refined grains are mainly just the
endosperm - and that means more for your body to break down. More
to break down means the breakdown is slower, the carbohydrates
enter the body slower, and it's easier for your body to
regulate them.
-
high in fiber.
Not just for the senior-citizen crowd, foods that are good
sources of fiber are beneficial because they're filling and,
therefore, discourage overeating. Diets rich in whole grains
protect against diabetes and heart disease. Plus, when combined
with adequate fluid, they help move food through the digestive
system to prevent constipation and may protect against gut
cancers.
-
packed with other vitamins and minerals.
In addition to fiber, whole grains contain more important
vitamins and minerals, including B vitamins, magnesium, and
iron.
Unrefined carbohydrates found in whole grains are ideal, refined
grain products may be fortified with folic acid (also called
folate), iron, and other nutrients, and as a result may contain
more of these nutrients when compared with whole-grain foods that
have not been fortified.
The actual amount of grains will vary depending on your
child's age, gender, and level of physical activity. On
average, school-age children should eat about 4- to 6-ounce
equivalents from the grain group each day and at least half of
these servings should come from whole grains. All ounce equivalent
is like a serving. So one slice of bread, 1 cup of ready-to-eat
cereal, or a half cup of cooked rice, cooked pasta, or hot cereal
can be considered a 1-ounce equivalent.
Sizing Up Sugar
Foods that are high in added sugar (soda, cookies, cake, candy,
frozen desserts, and some fruit drinks) tend to also be high in
calories and low in other valuable nutrients. As a result, a
high-sugar diet is often linked with obesity. Eating too many
sugary foods can also lead to
tooth decay
.
The key to keeping sugar consumption in check is moderation.
Added sugar can enhance the taste of some foods, and a little
sugar, particularly if it's in a food that provides other
important nutrients, such as cereal or yogurt, isn't going to
tip the scale or send your child to the dentist.
Instead of giving your child foods that are low in nutrients and
high in added sugar, offer healthier choices, such as fruit - a
naturally sweet carbohydrate-containing snack that also contains
fiber and vitamins that kids need.
One way to cut down on added sugar is to eliminate soda and
other sugar-sweetened beverages. Not only can drinking sweetened
sodas lead to the erosion of the enamel of the teeth from the
acidity and dental cavities (or caries) from the high sugar
content, consider these statistics:
- Each 12-ounce (355-milliliter) serving of a carbonated,
sweetened soft drink contains the equivalent of 10 teaspoons (49
milliliters) of sugar and 150 calories. Sweetened drinks are the
largest source of added sugar in the daily diets of U.S.
children.
- Consuming one 12-ounce (355-milliliter) sweetened soft drink
per day increases a child's risk of obesity.
Instead of soda or juice drinks (which often contain as much
added sugar as soft drinks), offer kids low-fat milk, water, or
100% fruit juice. Although there's no added sugar in 100% fruit
juice, the calories from the natural sugars found in fruit juice
can add up. The American Academy of Pediatrics (AAP) recommends
limiting juice intake to 4-6 ounces (118-177 milliliters) for
children under 7 years old, and no more than 8-12 ounces (237-355
milliliters) of juice for older kids and teens.
Figuring Out Carbs and Sugar
It isn't always easy to tell which foods are the best
choices and which aren't, just by looking at the labels. To
figure out carbohydrates, look under Nutrition Facts on food
labels, where you'll find three numbers for total carbohydrate:
the total number of carbohydrates, the amount of dietary fiber, and
sugars.
-
Total Carbohydrate:
This number, listed in grams, combines several types of
carbohydrates: dietary fibers, sugars, and other
carbohydrates.
-
Dietary Fiber:
Listed under Total Carbohydrate, dietary fiber itself has no
calories and is a necessary part of a healthy diet. A high-fiber
diet promotes bowel regularity and can help reduce
cholesterol
levels.
-
Sugars:
Also listed under Total Carbohydrate on food labels, sugars are
found in most foods. However, the Nutrition Facts label
doesn't make the distinction between natural sugars and added
sugars. Natural sugars are found in many foods, including fruit
and dairy products. Snack foods, candy, and soda often have large
amounts of added sugars. To find out if a food has added sugar,
you need to look at the ingredient list for sugar, corn syrup or
sweetener, dextrose, fructose, honey, or molasses, to name just a
few. Avoid products that have sugar or other sweeteners high on
the ingredient list.
Although carbohydrates have just 4 calories per gram, the high
sugar content in snack foods means the calories can add up quickly,
and these "empty calories" usually contain few other
nutrients.
Making Carbohydrates Part of a Healthy Diet
Ensuring that kids get a balanced, nutritious diet
isn't as hard as it may seem. Simply make good carbohydrate
choices (whole grains, fruits, veggies, and low-fat milk and dairy
products), stock your home with healthy choices, limit foods
containing added sugar (especially those with little or no
nutritional value), and encourage kids to be
active
every day.
Above all, be a good role model. Kids will see your wholesome
habits and learn to apply them to leading a healthy lifestyle
throughout childhood and into adulthood.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: December 2007
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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