Carbohydrates for Kids

Carbohydrates are essential for children’s growth and development as they provide the energy needed for the body and brain.They also support a strong immune system and a healthy digestive system, which is particularly important for children who are active and always on the move ^[1]. 

However, when it comes to carbohydrates for kids, some parents have concerns about sugar from carbs, childhood obesity, and wonder if carbohydrates belong on a child's plate,especially with all the ruckus from social media about low-carb diets. 

Your concerns are valid! This article will address concerns on the importance of carbohydrates for kids, how to spot carbohydrate deficiency, carbohydrate-rich foods, and when to draw the line between what is enough and what is too much for your child's dietary needs.

Importance of Carbohydrates for Kids

If you've ever wondered why your child is full of energy after having a bowl of oatmeal or a banana, that is because they both contain carbohydrates. Helen Doron English Global, in her video, says that carbohydrates are important for kids because they fuel growing children and give them plenty of energy to carry them throughout the day. 

Studies show that carbohydrates directly support brain development in children, especially during infancy, when the brain uses nearly half of the body's energy ^[3]. 

As babies grow, their dietary need for carbohydrates begins to change. Infants rely on lactose digestion in breastmilk or formula for carbohydrates, but as they transition to solids, they need a more diverse form of carbohydrate-rich foods to support development.

Health Benefits of Carbohydrates for Kids

Carbohydrates offer several important benefits for children, supporting growth, healthy weight gain, and early brain development. Here are some key health benefits for kids:

Supports Brain Development: Babies and toddlers are at a stage where they experience rapid brain growth. ​​Glucose from carbohydrates is the brain’s preferred source of energy, essential for forming synapses, supporting memory, and enhancing learning.^[2]. 

Without a steady supply of glucose from carbohydrates, kids' attention spans, learning abilities, and emotional regulation may all be affected.

Improves Gut Health: Carbohydrates help improve gut health for kids through fiber obtained from foods. Whole grain and fruit-based carbohydrate-rich foods provide prebiotic fibers that help shape a healthy microbiome. 

Boosts Energy: Active children burn a lot of energy throughout the day, and carbohydrates play a key role in renewing that energy. The U.S. Institute of Medicine suggests that carbohydrates should provide 45–65% of total energy intake for both adults and children ^[12]. This is because kids burn through energy quickly, not just through movement, but also through development processes like bone growth, immune function, and digestion.

Aids in Consistent Weight Gain: Carbohydrates help to improve physical growth in children. A balance of good nutrients, especially those found in complex carbs like oats, quinoa, and fruits, supports gradual, healthy weight gain in babies and toddlers. This balance is essential for meeting dietary needs without tipping toward an under- or over-nutrition in children.

How Much Carbohydrate Does Your Child Need?

You might wonder just how much carbohydrate is too much. It can be tempting to guess or just wing it when adding them to your child's diet. However, studies show that too many carbohydrates for kids can lead to an increased risk of developing childhood obesity, heart problems, and type 2 diabetes ^[4]. This emphasises the need to stick to the recommended limit.  

Experts suggest that carbohydrates should provide 45–65% of total energy intake for both adults and children ^[12]. And these carbs should be from whole grains, fruits, pulses, and vegetables.

The following is an approximate guide for daily intake of fruits, vegetables, and dietary fiber for children based on developmental stages and supported by guidelines from the World Health Organization (WHO), United States Dietary Guidelines, and the European Food Safety Authority (EFSA).^{[5] [17] [18] [19]}

• 6 months: 85 g fruits and veg, 5 g fiber 

• 12 months: 110 g fruits and veg, 7-10g fiber

• 18 months: 140 g fruits and veg, 10-13g fiber

• 2 years: 165 g fruits and veg, 14-15g fiber

• 3 years: fruits and veg, 15-16g fiber

• 4 years: 200 g fruits and veg, 16-17g fiber

• 5 years: 250 g fruits and veg, 18-20g fiber

Carbohydrate Deficiency in Children

While carbohydrate deficiency is less common than over-consumption of carbs, it is not impossible. A lack of carbohydrates for kids can affect a child's development, as babies and toddlers require a steady flow of glucose obtained from carbs to fuel rapid physical and cognitive growth. 

A study shows that a lack of carbohydrates in children's diets can affect a child's brain and cognitive function ^[6]. Let's look at some telltale signs of carbohydrate deficiency in children: 

Signs and Symptoms of Carbohydrate Deficiency in Kids

Low energy levels: Babies who lack adequate carbs in their diets show signs of lethargy and low energy. Because carbohydrates are the body’s go-to energy source, without enough of them, your baby or toddler may appear unusually tired, weak, and uninterested in play. A baby who consistently seems tired or struggles to stay active could miss out on the proper amount of carbohydrate-rich foods.

When children are fed enough carbohydrates, it boosts their energy levels and also encourages longer sleep time. Studies show that high energy intake can increase sleep time, and low energy intake can interfere with healthy sleep patterns and daytime activities^[7].

Poor Weight Gain: Adequate carbohydrates encourage steady weight gain through cell growth in kids. If your baby isn't gaining weight or height like peers in the same age percentile, it could be a strong indicator of carbohydrate deficiency. A study found that children with poor carbohydrate intake were at greater risk of being underweight or failing to meet their growth milestones^[8].

However, low carbohydrate intake isn't the only factor in poor weight gain; other issues, like protein deficiency, could also play a role. It’s best to consult your child’s doctor to determine the underlying issue.

Digestive Issues: Babies and toddlers who lack adequate carbohydrate intake tend to have digestive issues such as constipation due to the lack of fiber in their diet. Dietary fiber is found in most carbohydrate-rich foods, like fruits, oats, and whole grains.

Fiber-rich carbohydrates support healthy digestion by helping food move smoothly through the digestive system. Fiber also helps foster a healthy gut microbiome and promote healthy bowel movements, thereby preventing constipation^[9]. 

Behavioral Changes: The brain relies heavily on glucose obtained from carbohydrates, so a lack of carbohydrates in infants and toddlers can result in mood swings, irritability, and even short attention spans. 

Low carbs can also result in more frequent tantrums for young children who are still learning emotional regulation. 

A stable blood sugar from balanced carbohydrate intake contributes to better mood regulation and learning performance in children ^[6]. Also, a balanced diet with various carbohydrate-rich foods can help regulate mood by providing a steady source of glucose to the brain, helping children stay calm and focused throughout the day.

When you notice these signs in your child, especially when they are a combination of all these symptoms, it is advised to visit a pediatrician for an evaluation, diagnosis, and possible treatment options. You could be recommended to do a nutrition assessment test, a blood glucose test, or a referral to a pediatric dietitian. 

It’s always better to address a carbohydrate deficiency early before it negatively impacts your child’s long-term development or growth.

When and How to Introduce Carbohydrates in a Baby’s Diet

According to the World Health Organization (WHO), both breast milk and infant formula provide all the essential carbohydrates and nutrients babies need during their first six months of life, before they require any additional carbohydrates from solid foods.^[10]. 

Babies can be introduced to carbohydrates when they are ready to begin solids, around 6 months of age. Experts recommend watching for developmental cues, like sitting up independently, having good head control, and showing interest in food, rather than relying solely on age to determine when a child is ready to start solids^[13].

At this stage, carbohydrate-rich foods like whole grains, legumes, root vegetables, and fruits rich in carbohydrates can be introduced. WHO recommends 250g of fruits and vegetables and 15 g of dietary fiber for children 2- 5. Let's break it down into age-appropriate stages for more clarity:  

Carbohydrates for Babies 6 Months +

Babies between 6 months and 12 months can be given around 85 - 110 g of soft and natural carbohydrate-rich foods daily, such as mashed bananas, oats, and sweet potatoes, while still breastfeeding or formula feeding^[5]. At this age, lactose digestion from breast milk and formula carbohydrates is still the primary carb source.

Carbohydrates for Toddlers 1 Year +

Children from 1 to 2 years old can be given around 130 - 160 g of carbohydrate-rich foods daily, such as rice, cereals, and yams ^[5]. At this stage, toddlers can begin enjoying a broader range of fruits, legumes, grains, and root vegetables rich in carbohydrates.

Carbohydrates for Toddlers 2 Years +

Toddlers from 2 to 3 years of age can be given 165 - 250 g of daily carbs from foods like rice, sweet potatoes, bread, quinoa, and soft fruits ^[5]. At this age, carbohydrate needs increase with the intensity of physical activities, cognitive development, and growth spurts. 

It is important to always remember to maintain proper balance during mealtime by including other nutrients like protein and vitamins in carbohydrate-rich foods for maximum nutrition in children. Pairing carbohydrate-rich foods with protein sources (such as beans, chicken, or fish) helps maintain stable blood sugar levels, ensuring sustained energy.

Also, when preparing carbohydrates for kids, Meal planning can help. Portion size matters to prevent over- or under-nutrition in babies and toddlers.

Best Natural Carbohydrate Foods for Kids

Helen Doron Global explains in her video that there are complex carbs and simple carbs in carbohydrate-rich foods. Complex carbs contain more fiber, are more filling, and take time to digest, while simple carbs contain less fiber, are easier to digest, and often contain added sugar.

For children's carbohydrate intake, it is best to focus on natural, whole foods. Carbohydrate-rich foods like whole grains, root vegetables, legumes, and fruits are rich in carbohydrates. These foods supply carbohydrates and offer a wealth of vitamins, minerals, and fiber, supporting balance in nutrition and overall health and development. 

Best Carbohydrate-Rich Foods for Babies Starting Solids

When your baby is ready for solids, usually around 6 months, introducing carbohydrate-rich foods into their diet is an important part of this developmental milestone. You can start with easy-to-digest and soft foods like:

• Mashed or pureed fruits like Bananas, apples, and pears. 
• Cooked sweet potatoes 
• Oats or porridge 
• Fortified baby cereals
• Pureed or mashed sweet corn
• Mashed beans and lentils
• Soft-cooked carrots
• Pureed or Mashed peas
• Soft-cooked rice

These foods are ideal for babies as they’re gentle on the stomach and packed with glucose. Early introduction to carbohydrate-rich foods can promote better eating habits as babies develop their taste buds. 

Best Carbohydrate-Rich Foods for Toddlers

Once your child hits their first year, their dietary needs for carbohydrates increase, and they can handle a wider variety of foods. Some of the best carbohydrate-rich foods for toddlers include:

• Soft-cooked Brown rice
• Quinoa
• Whole-wheat pasta
• Apples
• Blueberries
• Strawberries 
• Steamed carrots
• Cooked peas
• Squash 
• Sweet potatoes
• Lentils 
• Chickpeas 
• Black beans

At this stage, it is important to ensure that your toddler’s diet is balanced by offering a mix of carbohydrate-rich foods, healthy fats, and proteins to support overall growth.

Also, when preparing these foods for children, it is important to prioritize your child's safety during the preparation process. 

Tips for Preparing Carbohydrate Foods for Kids

• Always handle food with clean hands and utensils to avoid food poisoning from bacterial contamination. 

• Store leftovers in clean containers in the freezer and thaw when needed. 

• Ensure all hard foods are cooked thoroughly and cut into bite-sized pieces to reduce the risk of choking. 

• Introduce allergenic foods one at a time to observe for an allergic reaction.

• Avoid added sugars and salt for children under 2 years. 

• As much as you try to increase your child's carbohydrate intake, prioritize a balanced diet with other nutrients like vitamins, minerals, proteins, and fats.