Carbohydrates & sugar
Carbohydrates are made up of a range of sugars joined in different combinations to make sweet foods, starchy foods and fibres. They form one of the macronutrients in the diet that supply us energy. Macronutrients are nutrients that supply us energy only. They have no other nutritional benefits such as vitamins, minerals or phytonutrients. The foods they are found in are what contribute to these other nutritional benefits. When broken down by the body to be used as energy, they all turn into their simplest form – monosaccharides, better known as the simple sugars glucose, fructose and galactose. It is found naturally occurring in many foods but is also added to foods as an ingredient to provide sweetness and certain textural properties in foods.
What does it do?
The body needs a certain amount of sugar to function with parts of the body unable to use any other macronutrient as an alternative energy source. Through digesting food, the body works to maintain a consistent blood glucose level to enable the body to carry out all its daily functions optimally. The most important function that relies on the sugar glucose, is the brain. When levels drop below a certain point symptoms of hunger, lack of concentration, irritability, fatigue and dizziness can be experienced.
What foods contribute to sugar intake in childrens diets?
The release of the 2013 Australian Dietary Guidelines included a recommendation to cut back on foods with added sugars in the diet. This is because consumption data from the 1995 National Nutrition Survey showed that children were getting 41% of their daily energy needs from ‘extras’ – foods high in energy and low in other nutritional benefits like vitamins, minerals, fibre and phytonutrients. Foods that are high in added sugars generally fall into this group of ‘extras’ foods. They include plain, filled and coated sweet biscuits, snack food bars, confectionery, ice-creams and ice-confections, flavoured waters and soft drinks. The same data also show that children arent meeting the recommended intakes for more nutritious food choices like fruit and dairy (milk, yoghurt, cheese, custard). Although these foods are high in sugar, the sugars are naturally occurring in the food and come with a wide range of vitamins, minerals and phytonutrients important for good health.
How much sugar is ok?
At Healthy Kids, we dont like setting values on nutrients but rather focus on where you get the sugar from. Its important that the sugar you get from the diet comes from nutritious foods like fruit and dairy (milk, yoghurt, cheese, custard). Including two serves of fruit and three serves of dairy every day is the best way to get your sugar needs. Small amounts of added sugar in nutritious foods are much better food choices then ‘extra’ foods. When children refuse or dont like nutritious choices, products like flavoured milks and yoghurts and some whole grain or high fibre breakfast cereals can help them better meet their nutritional needs.
How can you reduce your intake?
Limiting intake of ‘extra’ foods by only including them occasionally will help keep added sugars and unnecessary energy in balance. We recommended including ‘extra’ foods only once a week and balancing your intake with activity. Small amounts of added sugar in nutritious foods are much better food choices then ‘extra foods.
