why do we need carbohydrates for kids
C When you think of the word Carbohydrates, the first image that might pop into your head may be a bowl of pasta, a baked potato or a plate of rice. And you rePright! However, there are other foods thatPcontain carbohydrates that may not be as obvious. These include nutritious foods such asPfruit, dairy and legumes as well asPfoods with less nutritional value such as biscuits, cakes and lollies. Carbohydrates are in most of the food we eat. For example, fruits contain the carbohydrate fructose and glucose,
has lactose, potato has starch and the list goes on. Carbohydrates arePbroken down by the body into simple sugars. PThese sugars circulate in the blood stream and are usedPby the bodys cells for energy. The brain also uses one of these simple sugars (glucose) as its main energy source. PThis is why children need carbohydrates to stay alert and active throughout the day. P Which foods contain carbohydrate? There are many foods that contain carbohydrates, however some foods are more nutrient rich than others. Since carbohydrates are allPtreated in the same way by the body, it is important to choose carbohydrates that also contain other nutrients. This ensures the body is not simply being provided with sugar but with other nutrients that it also requires to function.
When optingPfor carbohydrates in the form of bread, always choose higher and low GI options of these products as they provide more nutritional value and keep children fuller for longer. Starchy vegetables such as potato, corn, parsnip, sweet potato and pumpkin all contain carbohydrates and are all nutrient rich foods that contain many other vitamins and minerals. Plus, they re a good source of fibre. Legumes are a great source of, B vitamins, iron and folate. They have a low GI, keeping children fuller for longer. Examples of legumes include kidney beans, chickpeas and lentils. All fruits contain carbohydrates, in the form of fructose and glucose. PEating fruit not only provides your body with carbohydrates, but also the nutritional benefit of other vitamins, minerals, Pand dietary fibre contained in Pfruit. Dairy products contain a carbohydrate called lactose. These products are nutrient rich contributing high and protein to the diet. Cakes, pastries, pies, donuts, chips, sweets, and all sugary drinks contain carbohydrate. These are nutrient poor foods as they do not provide many nutritional benefits and are high in, sugar and. Glycaemic Index (GI) You've probably seen ads for low-carb foods and diets, but kids and adults need carbohydrates (say: kar-bo-HI-draytz).
Most foods contain carbohydrates, which the body breaks down into simple sugars the major source of energy for the body. What Are Carbohydrates? There are two major types of carbohydrates (or carbs) in foods: simple and complex. Simple carbohydrates: These are also called simple sugars. They're found in refined sugars, like the white sugar you see in a sugar bowl. If you have a lollipop, you're eating simple carbs. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's healthier to get your simple sugars from foods like these. Why? Because sugar isn't added to them and they also contain vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn't contain important nutrients. Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-FIND) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these and. They're also rich in fiber, which helps your work well.
Fiber helps you feel full, so you're less likely to overeat. A bowl of oatmeal fills you up better than sugary candy with the same amount of caloriesl. So which type of carbs should you eat? Both can be part of a healthy diet. How Does the Body Use Carbs? When you eat carbs, your body breaks them down into simple sugars, which are absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as an energy source. When this process goes fast as with simple sugars you're more likely to feel hungry again soon. When it goes more slowly, as with a whole-grain food, you'll be satisfied longer. These types of complex carbs give you energy over a longer period of time. The carbs in some foods (mostly those with a lot of simple sugars) make the blood sugar level rise more quickly than others. Scientists have been studying whether eating foods that cause big jumps in blood sugar may be related to health problems like and. You're probably already on the right track if you're limiting simple sugars (such as candy) and eating more complex carbs (like vegetables, oatmeal, and whole-grain wheat bread).
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