Complex Carbohydrate Foods: The Best Energy Boosters for Kids

Complex Carbohydrate Foods: The Best Energy Boosters for Kids

Introduction

Parents need to make mindful decisions about their child's nutrition. This is because the food that a child eats not only affects their physical body but also their cognition and behavior. As per nutrients published in 2020, eating a well-balanced diet consisting of all essential nutrients reduces the chances of health diseases among kids. Hence, parents need to devise a diet that nurtures a child deeply and also strengthens their immunity.

Complex carbohydrates are a type of macronutrient that can be extremely beneficial for your child's health. While there has been a long-standing debate about the relevance of a carbohydrate-rich diet, complex carbohydrates can be the solution to all your problems. As per the Complex Carbohydrates: the science and the label published in 1995, complex carbohydrates are made up of starch and fibre. These are different from regular carbohydrates as they take longer time to digest and make the person feel full. Additionally, these carbohydrates won't even lead to sugar spikes in your child’s body as they are high in fiber.

Best Complex Carbohydrates for Kids

Eating complex carbohydrates can have many benefits for your child. One of them is that it avoids sudden weight gain and a rise in blood sugar levels. Hence, you can switch off your regular carbohydrates with complex carbs. Here are some of the best complex carbohydrates for kids.

Root Vegetables

As per the Roots And Tubers Crops: Nutritional Value And Functional Food Potential – A Comprehensive Review, different types of root vegetables such as beetroot, carrots, and potatoes, can be one of the best sources of complex carbohydrates for your kid. The best part about these vegetables is that they are also high in fiber and many other vitamins and minerals. This makes these vegetables a great source of nutrition for your child. You can include these vegetables in your kids' diet to ensure that they're eating a meal full of fiber and vitamins, while also feeling fulfilled.

Barley

Barley is yet another great source of complex carbohydrates for your child. According to the Barley Carbohydrates as a Sustainable and Healthy Food Ingredient published in 2023, barley is lower in the glycaemic index and also reduces sudden spikes in blood sugar levels among individuals. This makes it a great choice for your child, especially if you're trying to manage their weight and keep them healthy. Pairing barley with something good for the gut, such as curd, can be a spectacular meal option for your child.

Bananas

As per A Comprehensive Review on Nutritional Value, Medicinal Uses, and Processing of Banana, published in 2022, bananas are a great source of both complex and simple carbohydrates. These are also extremely rich in minerals like potassium and a great source of fiber. The high amount of fiber is responsible for its low glycaemic index. This is the reason why eating bananas will not lead to blood sugar spikes in your child's body despite it being naturally sweet. Bananas can be added to your child's smoothies, breakfast bowls, fruit salads, and desserts.

Buckwheat

In a study published by the International Journal of Medical Research and Health Science, it has been specifically mentioned that buckwheat is a gluten-free and complex carbohydrate-rich food option for kids and other individuals. It is one of the best options for people who are trying to lose weight while also working on their muscle growth and development. Additionally, if your child has any kind of gluten allergy, then this could be a considerable option for you. Other than being rich in fiber, buckwheat is also a substantial source of amino acids for a child's body.

Oats

As per foods published in 2021, being a high source of soluble fiber makes oats a type of complex carbohydrate. Oats are not just good for your child's digestion, but they can also help keep them energetic throughout the day. Other than this, a great aspect of oats is that they do not lead to blood sugar spikes in your child's body. Since it takes slightly longer for a child to digest oats, they might not feel hungry in short intervals after having a meal. Hence, you can consider making your child eat oats for breakfast or lunch in various forms.

Millets

As per the Comprehensive review on millets: Nutritional values, effect of food processing and dietary aspects, millets are abundant in complex carbohydrates as well as fiber and protein making it a super for kids. Other than being highly nutritious and good for your child's wellness, it's also very rich in several minerals such as potassium, magnesium, and phosphorus.

Conclusion

Carbohydrates are necessary energy giving nutrients for a child and essential for their growth and development. However, the only thing that parents need to take care of is to choose the right type of complex carbohydrates. These food options give children the energy they need while also helping them manage their weight effectively.