Sugar, also known as carbohydrate or glucose, is the main source of energy for the body. It provides energy for daily activities, which is very important for growing children.
In fact, a balanced diet for children should include 45-65% of their daily calories coming from carbohydrates. Did you know that after eating a meal, sugar usually remains in your blood for about 2 to 3 hours. Let us know in detail about the different sources of sugar, how the body digests them, their physical effects on health and their role in a balanced diet.
Sugar is found naturally in many foods, such as fruits, vegetables, dairy, and grains. It is in the form of carbohydrates, which the body breaks into sugar for energy. Carbohydrates are divided into two main types. First, simple carbohydrates: These include fructose, glucose, and lactose, which are found in whole fruits and dairy. Other complex carbohydrates, these are found in things like whole fruits and vegetables, pulses, starchy vegetables (sweet potatoes, corn, peas) and whole grains. These natural sources of sugar also provide additional nutrients like fiber, protein, vitamins and minerals.
What happens to your blood sugar after you eat?
Because of the fiber, protein or fat content, whole foods are digested slower, leaving you feeling full and satisfied. These nutrients slow the release of sugar into the bloodstream, providing a steady source of energy. Processed sugar, on the other hand, enters your system rapidly, causing a sudden rise in blood sugar followed by a drop. This can cause people to feel tired, irritable, and have mood swings as they experience this drop in energy. That decline causes children (and adults too) to feel tired and irritable and look for another snack to maintain energy.
How long does sugar stay in your system?
After eating a carbohydrate-rich meal, blood sugar reaches its highest level within 1 to 2 hours (3) and returns to normal levels within 2 to 3 hours (3). How long sugar stays in your system can depend on a few factors, including: the type of carbohydrate, the amount (portion size), how efficiently your cells metabolize glucose.
Processed sugar can be part of your child’s diet, but it’s all about balance. The focus should be on helping them develop healthy eating habits, as well as avoiding sudden energy crashes. For example, when eating dessert, pair it with a source of protein and fat. For example, serve peanut butter or a handful of nuts with a piece of brownie. The proteins and fats present in nuts slow down the absorption of sugar, preventing sudden spikes in blood sugar levels.
don’t hate sugar
Don’t call sugar “bad.” Instead, focus on teaching your child that all types of foods can be part of a healthy diet. Don’t restrict sweet treats or treats. If you deny them, children may keep thinking about them, and when they do get them, they may overeat. Give sweet things only with meals or snacks. This way, they’ll get the benefits of the nutritious food and won’t feel the need to wait for dessert. Don’t use sweets as a reward or bribe. By doing this we make these things more special or attractive than they actually are. Instead, treat all foods equally and as part of a balanced diet.