Carbohydrates, Sugar, and Your Child

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:

> 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.

"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) are one reason behind 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.

Now the 2005 dietary guidelines are pushing for Americans to 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 than simple carbohydrates? Whole grains are complex carbohydrates (like brown rice, oatmeal, and whole-grain breads and cereals) that are:

> 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. Plus, when combined with adequate fluid, they help move food through the digestive system and protect against gut cancers and constipation.

> packed with other vitamins and minerals. In addition to fiber, whole grains contain more essential fatty acids, vitamin E, magnesium, and zinc than their processed equivalents.

And if that's not enough, studies indicate that eating whole grains reduces your long-term risk of cancer and heart disease!

But just because refined carbohydrates have received a lot of flack in recent years doesn't mean that they're all bad. In the "good vs. bad debate" about carbohydrates, a lot of people forget that carbohydrates are found not just in grains, but in a lot of very nutritious foods as well - fruits, vegetables, and dairy products, which provide a range of essential nutrients that support growth and overall health. For example, fresh fruits contain simple carbohydrates, but they have vitamins and fiber, too.

And although unrefined carbohydrates found in whole grains are ideal, some kinds of other grains can still be good for your child. Whole grains provide some nutrients that other grains don't. Likewise, enriched grains provide some nutrients that other grains don't. For example, whereas most enriched grain products are fortified with folic acid (also called folate), as well as iron, niacin, riboflavin, and thiamin, only some whole-grain foods are folic acid-fortified.

So serve your child both whole grains and enriched grains. On average, most school-age children need about 6 to 8 ounces (170 to 227 grams) of grains a day and active teens may need as many as 9 or 10 ounces (255 or 284 grams). And, according to the new guidelines, at least half of those servings should come from whole grains. The other half can come from the more common enriched grains such as enriched white flour.

Sizing Up Sugar
Foods that are high in added sugar (pastries, cookies, cake, candy, frozen desserts, and some fruit juices) 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.

But, of course, every child has sugar now and then. And added sugar can enhance the taste of some foods - whole-grain cereal, for example - that some kids may resist. The key to keeping your child's sugar consumption in check is moderation.

A little sugar, particularly if it's in a food that provides other important nutrients, isn't going to tip the scale or send your child to the dentist. But consider that the average teen consumes about twice as much sugar as recommended and doesn't get the recommended amounts of fruit and low-fat milk.

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 your child needs.

One way to cut down on added sugar in your child's diet is to eliminate soda. 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:

> Consuming one 12-ounce (355-milliliter) sweetened soft drink per day increases a child's risk of obesity by 60%.

Instead of soda or juice drinks (which often contain as much added sugar as soft drinks), offer your child 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 to 6 ounces (118 to 177 milliliters) for children under 7 years old, and no more than 8 to 12 ounces (237 to 355 milliliters) of juice for older children 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.

> 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, may help reduce the risk of colon cancer, 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 your child's getting 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 your child to be active every day. Above all, be a good role model. Your child will see your wholesome habits and learn to apply them to leading a healthy lifestyle throughout childhood and into adulthood.