Often called carbs, 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,
carbohydrates are a necessary part of a healthy diet for
both children and adults.
The two major forms are:
simple sugars (simple carbohydrates), found in
sugars such as fructose, glucose, and lactose, as well
as 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) cause your child's blood
sugar level to rise more quickly than others. 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 foods are healthier
than others.
Good sources of carbohydrates include:
whole-grain cereals
brown rice
whole-grain breads
fruits
vegetables
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 carbohydrates your child eats are from good sources
and to limit the amount of added sugar in your child's
diet.
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References:
worldhealth.net
kidshealth.org
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