What Are Carbohydrates?
Carbohydrates are the body’s primary and most readily available energy source, essential for a healthy diet in both children and adults.
The two main forms of carbohydrates are:
- Simple carbohydrates (or simple sugars):** Found in fruits and include fructose, glucose, and lactose.
- Complex carbohydrates (or starches):** Found in starchy vegetables, whole grains, rice, breads, and cereals.
How the Body Processes Carbs and Sugar
All carbohydrates break down into simple sugars, which are absorbed into the bloodstream. As blood sugar levels rise, the pancreas releases insulin, a hormone that helps move sugar from the blood into cells for energy.
Foods with simple sugars and highly refined grains (like white flour and white rice) break down quickly, causing rapid blood sugar spikes. In contrast, complex carbs (like those in whole grains) break down slowly, resulting in gradual blood sugar increases. Diets high in foods that cause rapid blood sugar spikes can increase the risk of health issues such as diabetes.
Healthy Carbohydrate Choices
Some carbohydrate-rich foods are healthier than others. Good options include:
- Whole-grain cereals
- Brown rice
- Whole-grain breads
- Fruits
- Vegetables
- Low-fat dairy
A healthy diet for children over 2 years old should include 50% to 60% of calories from carbohydrates, primarily from healthy sources, while limiting added sugars.
Are Some Carbs Bad?
Carbohydrates have received negative attention recently, particularly refined carbs found in candy, soda, white rice, and white flour-based products. These «bad» carbs are easily accessible, come in large portions, taste good, and aren’t filling, leading to overconsumption. Many such foods are unnecessary, providing «empty calories» with no nutrients.
Not all simple sugars are bad. They are also found in nutritious foods like fruits, vegetables, and dairy, which offer essential nutrients. For example, fresh fruits contain simple carbs but also provide vitamins and fiber.
### Why Are Complex Carbs Healthy?
The 2015–2020 Dietary Guidelines for Americans recommend consuming grains, with at least half as complex carbs. Whole grains like brown rice, oatmeal, and whole-grain breads and cereals are beneficial as they:
— **Break down slowly:** Whole grains contain the bran, germ, and endosperm, leading to slower digestion and better blood sugar regulation.
— **Are high in fiber:** Fiber-rich foods are filling, prevent overeating, and aid digestion, potentially protecting against gut cancers.
— **Provide vitamins and minerals:** Whole grains contain important nutrients like B vitamins, magnesium, and iron.
Most school-age children should consume four to six «ounce equivalents» of grains daily, with at least half from whole grains. An «ounce equivalent» is about one slice of bread, one cup of ready-to-eat cereal, or half a cup of cooked rice, pasta, or hot cereal.
What About Sugar?
High-sugar foods (soda, cookies, cake, candy, frozen desserts, and some fruit drinks) are often calorie-dense and low in nutrients. A diet high in added sugar is linked to obesity and tooth decay. The 2015–2020 Dietary Guidelines recommend keeping added sugar to less than 10% of total daily calories.
Healthier alternatives to sugary foods include fruits, which provide natural sweetness along with fiber and vitamins.
To reduce added sugar intake, avoid soda and other sugar-sweetened beverages. Facts to consider:
- A 12-ounce sweetened soft drink contains about 10 teaspoons of sugar and 150 calories. Sweetened drinks are the largest source of added sugar in children’s diets in the U.S.
- Drinking one 12-ounce sweetened soft drink daily increases a child’s obesity risk.
- Sweetened drinks can erode tooth enamel and cause cavities.
Instead of soda or juice drinks, serve low-fat milk, water, or 100% fruit juice. Limit juice to 4–6 ounces daily for children under 7, and 8–12 ounces for older kids and teens.
How to Find Healthy Options
Reading Nutrition Facts on food labels can help identify good carbohydrate choices. Look for:
- Total Carbohydrate:Includes dietary fibers, sugars, and other carbs.
- Dietary Fiber: Listed under Total Carbohydrate, fiber has no calories and offers health benefits.
- Sugars:Listed under Total Carbohydrate. The label will soon distinguish between natural and added sugars. Check ingredients for added sugars like sugar, corn syrup, dextrose, fructose, honey, or molasses.
Although carbs have 4 calories per gram, high sugar content in snack foods can quickly add up to «empty calories» with few nutrients.
Making Carbs Part of a Healthy Diet
Choose good carbohydrate sources (whole grains, fruits, vegetables, low-fat dairy), limit added sugars, and encourage daily physical activity. Be a role model by demonstrating healthy habits, which children are likely to adopt for a healthier lifestyle.