Things you need to know about carbohydrates and sugar!

Today we are going to talk about carbohydrates and sugar, which are a very important part of our diet. Sometimes we hear a lot of talk about these. So, what are these really, are they good or bad for our body, and how do we choose them correctly, in a simple way that you can understand.

What are carbohydrates?

Simply put, carbohydrates are the main and most easily available source of energy for our bodies. Whether it's a small child or an adult, they are essential to staying healthy. Carbohydrates are like gasoline for our bodies. We get them from food in two main ways.

Simple Carbohydrates

This is what we call simple sugar . For example, the fructose found in fruit and the lactose found in milk. But don't forget that these are also found in nutritious fruits. The sugar found in things like chocolate and sweet drinks also falls into this category.

Complex Carbohydrates

We call this starch . We get it from starchy vegetables like potatoes and sweet potatoes, whole grains, rice, bread, and cereals. These give the body a little energy every now and then.

How are these digested in the body?

Think about it, every carbohydrate we eat, whether it's simple or complex, is eventually broken down into simple sugars in our bodies. This sugar is then absorbed into the bloodstream. When blood sugar levels rise like this, our pancreas releases a hormone called insulin. This insulin helps take the sugar in the blood and send it into the body's cells. Only then can those cells use this sugar as energy. Do you understand?

Now, look, some foods (especially those high in simple sugars and refined grains like white bread and white rice) are digested very quickly and cause a sudden spike in blood sugar levels. However, complex carbohydrates (found in whole grains) are digested more slowly. Therefore, blood sugar levels rise more slowly. Continuing to eat foods that cause a sudden spike in blood sugar levels can increase your risk of developing diseases like diabetes.

Some carbohydrate-rich foods are much healthier than others. Good choices include:

• Cereals with bran
• Rice with bran (brown rice)
• Bread with bran
• Fruit
• Vegetables
• Low-fat dairy foods

A healthy, balanced diet for a child over two years old should provide between 50% and 60% of their total daily calories from carbohydrates. The important thing is to get most of these carbohydrates from good sources and to limit added sugars.

Is there such a thing as "good" and "bad" carbohydrates?

Carbohydrates have gotten a bit of a bad name lately, haven't they? Some medical experts believe that eating too much refined carbohydrates – that is, refined sugar found in candy and sweetened beverages, and white rice and white flour (found in many types of pasta and bread) – is one reason why obesity is on the rise .

What happens to "bad" carbohydrates?

How can one food cause such a big problem? Think about it, these "bad" carbohydrates (sugar and refined foods) are easy to get, come in large quantities, taste good, but don't fill you up quickly. So people eat more of them than they should. Some of them don't actually provide any nutrition to the body - things like sugary drinks and toffee are just "empty calories" that have no nutritional value.

So is all simple sugar bad?

No, you can't say that. Because simple carbohydrates are also found in many nutritious foods. For example, fruits, vegetables, and dairy products. These provide many essential nutrients that help our bodies grow and stay healthy. Fresh fruits, for example, contain simple carbohydrates, but they also contain many good things like vitamins and fiber.

Why are complex carbohydrates so good?

According to the 2015–2020 Dietary Guidelines for Americans, at least half of the grains we eat should be complex carbohydrates, or whole grains. Whole grains, such as brown rice, oatmeal, whole-grain breads, and cereals, are good choices. A diet rich in whole grains may help protect against diabetes and heart disease. Complex carbohydrates also have the following benefits:

• Digestion occurs more slowly: Whole grains contain all three parts of the grain (the bran, the germ, and the endosperm). Refined grains, however, contain mainly only the endosperm. Whole grains have more to digest, so digestion occurs more slowly. When carbohydrates enter the body, it is easier for the body to handle them.
• High in fiber: Foods high in fiber fill you up, which reduces overeating. Not only that, but when combined with plenty of water, this fiber helps prevent constipation and may even protect against colon cancer.
• Provides vitamins and minerals: Whole grains contain vitamins like B vitamins, magnesium, and iron, as well as important vitamins and minerals.

Most school-age children should eat about four to six "ounce equivalents" of grains per day. An "ounce equivalent" is the amount of food in one serving – for example, a slice of bread; a cup of ready-to-eat cereal; or half a cup of cooked rice, cooked pasta, or hot porridge. At least half of this amount should come from whole grains.

Let's talk about sugar.

Foods with added sugar – such as soft drinks, biscuits, cakes, toffees, ice cream and some fruit drinks – are often high in calories but low in nutrition. A diet high in sugar is linked to obesity. Eating too much sugar can also cause tooth decay. It is recommended that less than 10% of your total daily calories come from added sugars.

Instead of sugary snacks, offer your children healthy options like fruit. Fruit is a great source of natural sweetness, carbohydrates, and fiber and vitamins that children need.

A good way to cut down on added sugar is to completely cut out soda and other sugary drinks. Consider these points:

• A 355 ml (12 oz) can of carbonated soft drink contains about 10 teaspoons (49 ml) of sugar and 150 calories.
• The main way that extra sugar is added to children's daily diet is through sweetened beverages.
• Drinking one 355 ml sugary drink per day increases a child's risk of obesity.
• The acidity in sweetened drinks can cause tooth enamel to dissolve, and the excess sugar can also cause cavities.

Instead of sugary drinks or fruit drinks (which can also contain added sugar, like soda), offer low-fat milk, water, or 100% fruit juice. But remember: Even though 100% fruit juice doesn’t have added sugar, the calories from those natural sugars can add up. So limit fruit juice 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 young children.

How do you find information about food?

It's not always easy to figure out which choices are good and which are bad. The Nutrition Facts label on food packages can be helpful in this regard.

To find out about carbohydrates, look for these three numbers:

• Total Carbohydrate: This value, expressed in grams, includes several types of carbohydrates: Dietary Fiber, Sugars, and other carbohydrates.
• Dietary Fiber: This is included under total carbohydrates. Dietary fiber has no calories, and a diet high in fiber has many health benefits.
• Sugars: This is also included under total carbohydrates. Some nutrition labels differentiate between natural sugars and added sugars. Natural sugars are found in things like fruit and dairy. Snacks, toffees, and sweetened beverages are high in added sugars. To see if a food has added sugar, look for sugar, corn syrup, or other sweeteners like dextrose, fructose, honey, molasses, or other sweeteners in the ingredients list. Stay away from products that list sugar or other sweeteners at the top of the ingredients list.

Although carbohydrates only contain 4 calories per gram, the calories can add up quickly due to the high sugar content in snacks. And these "empty calories" are usually low in other nutrients.

Carbohydrates for a healthy life: Things to remember

Okay, so we've talked a lot about carbohydrates and sugar. The most important thing is to choose good carbohydrates. That means choosing whole grains, fruits, vegetables, and low-fat milk and dairy products. Also, limit foods with added sugar. And encourage children to be active every day.

And don't forget, you need to be a good role model. Your children will see your healthy habits and follow them. This will pave the way for a healthy lifestyle, both when they are young and when they grow up.

So, carbohydrates are not something to be afraid of, but rather something that our bodies can use if we choose them correctly. Got it, right?

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