carbohydrates and sugar

What are carbohydrates?

Carbohydrates are the body's most important and most accessible source of energy. They are an essential part of a healthy diet for children and adults.

The two main forms of carbohydrates are:

1. Simple carbohydrates (or simple sugars): include fructose, glucose, and lactose, which are also found in nutrient-dense whole fruits
2. Complex carbohydrates (or starches): Found in foods such as starchy vegetables, whole grains, rice, breads and cereals

So how does the body process carbohydrates and sugar? All carbohydrates are broken down into simple sugars and absorbed into the bloodstream. As blood sugar levels rise, the pancreas releases the hormone insulin, which is needed to move sugar from the blood to cells where it can be used for energy.

Carbohydrates in some foods (mainly those containing simple sugars and highly refined grains, such as white flour and white rice) break down easily, causing blood sugar levels to rise quickly.

Complex carbohydrates (found in whole grains), on the other hand, break down more slowly, causing a gradual rise in blood sugar. A diet high in foods that cause rapid spikes in blood sugar may increase a person's risk for health problems such as diabetes.

Some carbohydrate-dense foods are healthier than others. Good options include:

• whole wheat cereal
• brown rice
• Whole wheat bread
• fruit
• vegetable
• low fat dairy products

A healthy, balanced diet for children over 2 years of age should contain 50 to 60 percent of calories from carbohydrates. The key is to make sure that most of these carbohydrates come from good sources and that added sugars are limited.

Are some carbohydrates harmful?

In recent years, carbohydrates have consumed a large amount of calories. Medical experts believe that eating too many refined carbohydrates, such as the refined sugar found in candy and soda, and refined grains like white rice and white flour used in many pastas and breads, has contributed to rising obesity rates in the United States.

How could one food cause such a big problem? The "bad" carbs (sugar and refined foods) are easy to get, serve in large portions, taste good, and aren't too filling. As a result, people tend to eat more than they need. Some are not needed at all—soda and candy are "empty calories" that provide no nutrition.

But that doesn't mean all simple sugars are bad. Simple carbohydrates are also found in many nutritious foods, such as fruits, vegetables, and dairy products, which provide a range of essential nutrients that support growth and overall health. For example, fresh fruit contains simple carbohydrates but also vitamins and fiber.

Why are complex carbohydrates healthy?

The 2015-2020 Dietary Guidelines for Americans recommends eating grains, at least half of which should be complex carbohydrates. Whole grains , such as brown rice, oatmeal, whole-wheat breads and cereals, are good choices. A diet rich in whole grains can protect against diabetes and heart disease. and complex carbohydrates:

• Breaks down more slowly in the body: Whole grains contain all three parts of the grain (bran, germ, and endosperm), while refined grains contain primarily only the endosperm. Whole grains allow your body to break them down more, so they digest more slowly. When carbohydrates enter your body more slowly, it's easier for your body to regulate them.
• High in fiber: High-fiber foods fill your stomach and therefore prevent overeating. Additionally, when combined with plenty of fluids, they help move food through the digestive system, prevent constipation, and possibly prevent intestinal cancer.
• Provides vitamins and minerals: Whole grains contain important vitamins and minerals such as B vitamins, magnesium and iron.

Most school-age children should eat four to six "ounce equivalents" of grains per day, at least half of which should come from whole grains. An "ounce equivalent" is like a serving of food—1 slice of bread; 1 cup of ready-to-eat cereal; or 1/2 cup of cooked rice, cooked pasta, or hot cereal.

What about sugar?

Foods high in added sugar (soda, cookies, cakes, candies, frozen desserts, and some fruit drinks) also tend to be high in calories and low in nutrients. A high-sugar diet is often linked to obesity, and too many sugary foods can lead to tooth decay. The 2015-2020 Dietary Guidelines recommend that added sugars should be less than 10% of total calories consumed.

Offer healthier options instead of sugary options, such as fruit - a naturally sweet, carbohydrate-containing snack that also provides the fiber and vitamins your child needs.

One way to reduce added sugar is to ban soda and other sugary drinks. Consider the following facts:

• Each 12 oz (355 ml) serving of carbonated sweetened soft drinks contains the equivalent of 10 teaspoons (49 ml) of sugar and 150 calories. Sweetened beverages are the largest source of added sugar in American children's daily diets.
• Consuming one 12-ounce (355 ml) sweetened soft drink per day increases a child's risk of obesity.
• The acidity in sweetened drinks can erode enamel, and their high sugar content can lead to tooth decay.

Offer low-fat milk, water, or 100 percent juice instead of soda or juice drinks (which often have as much added sugar as soft drinks). Note: Although there is no added sugar in 100% juice, the calories produced by these natural sugars will increase. Therefore, juice intake should be limited to 4-6 ounces (118-177 ml) for children under 7 years old, and no more than 8-12 ounces (237-355 ml) for older children and teens.

How can I find healthy options?

It's not always easy to tell which foods are good choices and which are not. Nutritional facts on food labels can help.

To count carbs, find these three numbers:

1. Total carbohydrates: This number is measured in grams and includes several types of carbohydrates: dietary fiber, sugar, and other carbohydrates.
2. Dietary fiber: Listed under total carbohydrates, dietary fiber itself has no calories, and a high-fiber diet has many health benefits.
3. Sugar: Also listed under total carbohydrates. Nutrition Facts labels will soon differentiate between natural and added sugars. Natural sugars are found in foods such as fruits and dairy products. Snacks, candy, and soda often contain large amounts of added sugar. To check if a food has added sugar, check the ingredient list to see if it contains sugar, corn syrup, or other sweeteners such as glucose, fructose, honey, or molasses. Avoid products with high amounts of sugar or other sweeteners in the ingredient list.

Although carbohydrates only have 4 calories per gram, the high sugar content in snack foods means the calories can add up quickly, and these "empty calories" often contain little other nutrients.

How to make carbs part of a healthy diet?

Choose good carbohydrates (buy whole grains, fruits, vegetables, low-fat milk and dairy products), limit foods with added sugar, and encourage your children to stay active every day.

And don’t forget to be a good role model. Children will see your healthy habits and adopt them, leading to a healthier lifestyle in childhood and beyond.