Carbohydrates Part 1: Divided By Complexity
The word carbohydrate seems to scare people away. Afraid that their children will gain weight or increase their risk of getting diabetes, many parents stray away from the idea of carbohydrates in an aim to “protect” their child from dangerous consequences. On the other hand, other parents rely heavily on unhealthy carbs to hopefully keep their kids’ energies running at an all time high all day long.
However, carbohydrates aren’t as complicated or controversial as you may initially think. In this post, we hope to convince you how simple carbs can be if you understand them first!
What are carbohydrates?
Carbohydrates are one of the most widespread organic substances in nature and are the necessary components of living things. They are composed of the elements carbon, hydrogen, and oxygen in a 1:2:1 ratio.
Carbohydrates are mainly grouped into two different types: simple and complex carbohydrates also known as monosaccharides and polysaccharides, respectively.
Lauren Cherry, a clinical dietitian, details that while simple carbohydrates “...are absorbed more quickly and raise your blood sugar quickly”, complex carbohydrates are processed more slowly and can raise your blood sugar at a more steady pace. Simple carbohydrates include sugars (both natural and added) and complex carbohydrates include starch and fiber.
Some examples include listed foods below:
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Simple Carbohydrates: made up of one or two sugar units (monosaccharides and disaccharides). They’re quickly digested and absorbed, which can cause a fast rise in blood sugar.
- Candy
- White bread
- Fruit
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Complex Carbohydrates: made up of longer chains of sugar molecules (polysaccharides). They take longer to break down, often providing more sustained energy. Many are also good sources of fiber, vitamins, and minerals.
- Oats
- Whole wheat bread
- Vegetables like squash
- Lentils
- Whole grain cereals
Benefits of Carbohydrates
Children need carbohydrates in a way that can fuel their body.
For example, once digestion begins, the body begins to break down the complex carbohydrates into more simpler sugars such as glucose. Glucose is then used as energy by traveling through the bloodstream where the hormone insulin helps it get into your cells.
How much does my child need?
Balancing carbs for your child can be tricky especially when there are so many available options that are easily accessible. However, it is important that your child gets a certain amount of carbohydrates where they aren’t consuming too little or too much.
It is almost impossible to give an exact 130 grams of carbohydrates everyday to your child. If your child is very active or plays sports, they will certainly need more than they consume regularly. This number should vary based on their energy levels and activities for the day.
High Sugar Intake
Simple sugars such as chips or candy may be accessible and your child’s favorite foods, but too much is never a good thing. Children can experience detrimental outcomes due to these “simple” yet dangerous foods if consumed in excess.
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Cognitivity
- Academic performance
- Learning
- Memory
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Metabolic Issues
- Fatty liver disease
- Diabetes
- Heart disease
- Inflammatory conditions
- Digestive Issues (due to sugar's effects on the gut microbiome and gut function)
Are low carb diets recommended for my kid with diabetes or obesity?
It depends. Anna Neyman and Tamara S. Hannon from the American Academy of Pediatrics reviewed evidence for this previously thought to be the solution for children with type 1 diabetes and type 2 diabetes.
For kids who have type 1 diabetes, the American Diabetes Association and the International Society for Pediatric and Adolescent Diabetes do not support the usage of low carb diets.
However, for type 2 diabetes, they explained how low carb diets can heavily impact childrens’ “...weight management, lipid profile, insulin sensitivity and glycemic control.”
Great Sources of Carbohydrates for your Kid
It is important to be wary of certain creeping simple sugars in your kids diet due to the food industry relying heavily on it through snacks or drinks. Rather than feeding your kids sweets and chips, save these for the occasional sweet treat on certain days or events.
On the other hand, here are some recommendations of complex carbohydrates that you can include in your kid’s diet:
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Fruits
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Adding them into breakfasts or just as a snack provides many opportunities for the consumption of complex carbohydrates.
- Berries can be a great source of carbohydrates and antioxidants and can be extremely versatile.
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Adding them into breakfasts or just as a snack provides many opportunities for the consumption of complex carbohydrates.
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Whole wheat cereal
- High in fiber, whole wheat cereal can be a great addition or standalone in a child’s breakfast.
- However, it is important to be careful with handling which cereals you choose due to certain sneaky sugars,fats, and added chemicals that can potentially negate healthy benefits.
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Sweet potatoes
- Aiding in blood sugar control due to its low glycemic index, sweet potatoes are a fun, sweet alternative to your regular potatoes.
moüthfuel: Trading Simple Carbs for Superpower Bites
Containing gluten free sprout rolled oats, moüthfuel’s “Sunburst” balls can be your child’s next favorite thing! These rolled oats are rich in fiber called beta glucan which can help with digestion and energy for your children. By swapping the peanuts in “The Original” with sunflower seeds, this can be your peanut allergic child’s next best snack.