The Importance of Carbohydrates in Children's Diets
Carbohydrates in General:
Carbohydrates are sugars, starches, and fibers found in all fruits, grains, vegetables, and dairy products. They are the body's main source of energy.
Carbohydrates can be simple or complex in composition. An example of simple carbohydrates is sugar-rich fruits (fructose), which are quickly absorbed into the bloodstream, causing an energy spike. In contrast, some complex carbohydrates, such as grain products, vegetables, and potatoes, are absorbed more slowly, helping to maintain a feeling of fullness for a longer time. When consumed in excess, carbohydrates can be stored as fat in the body, leading to weight gain.
Picture: Kamu
The Importance of Carbohydrates for Children:
Carbohydrates should make up at least 50% of a child's daily food intake. The fiber content in carbohydrates promotes better gut health. Intestinal bacteria use fiber as nutrition, forming healthy bifidobacteria and lactobacilli. A high fiber intake supports digestive function and keeps stools soft.
Grain products, such as oats, are a healthy choice. Oats are the fattiest of the grains, making porridge and baked goods soft and tasty. Additionally, oats are naturally gluten-free. Oats also have health claims; they lower cholesterol, improve gut function, and help reduce blood sugar levels. The beta-glucan in oats forms a gel-like substance with water in the intestines, preventing cholesterol absorption. In general, all whole grains are excellent sources of nutrition. Grains contain B vitamins, trace minerals, proteins, and are important sources of fiber.
In our daycare, carbohydrate intake is at a very good level. Their consumption is especially focused around breakfast and snacks. Although morning porridge may seem like a boring food, it is a healthy start to the day. We typically serve porridge with sugar-free fruit puree, along with fresh options such as carrots and various fruits.
Picture: Kamu
Originally in Finnish. Translated by ChatGPT.