Carbohydrates and Children

Many know about carbohydrates but may not fully understand their role in our health, especially in kids’ growing bodies. There are simple and complex carbohydrates found in foods.

Simple carbs are also known as simple sugars. Those are found in foods like white sugar. If your child eats candy, they eat simple carbohydrates, which aren’t healthy, but if your child has milk or fruit, they consume nutritious carbs. Simple carbohydrates from healthy foods like that provide fibre, calcium and vitamins compared to nothing nutritious in a lollipop.

Complex carbohydrates are known as starches. Those are bread, grain, rice, pasta and so on. It is the same situation as simple carbs - you can find better foods containing complex carbs that are nutritious and good for you. Processed foods like white rice or flour are stripped of any fibres or nutrients, so choosing unrefined grains is the way to go. However, they still contain nutrients and aid your digestive system with fibre.

Once digested, carbohydrates are broken down into simple sugars, and absorbed into the bloodstream, triggering your pancreas to release the hormone insulin. It is an important hormone that helps you use sugar as an energy source, moving it from your blood into your cells. With simple sugars, this process goes quite fast, which makes you hungry again. Conversely, the complex carbohydrates go through a slower process, so you feel fuller and energised for longer.

Children need carbohydrates for healthy growth and development. However, parents need to aim to provide foods with nutritious carbs, which include vitamins and fibre. Opting for whole grains and fruit over processed grains, lollies, or other sweets is the key. Your child should receive at least 3 to 5 grams of fibre per serving.