Top Foods Rich in Carbohydrates for Active Kids

Introduction

Each nutrient in a balanced diet has a specific function to perform. For example, protein is important for a child for their muscle development and growth. On the other hand, vitamins and minerals may strengthen a child's immune system. Out of the many essential nutrients, carbohydrates serve as a constant source of energy for a child to complete all their tasks in a day.

As per the National Library of Medicine published in 2023, carbohydrates are not only important for a child's energy levels, but may also control their glucose levels in the body. While many people may look at carbohydrates as a nutrient that leads to weight gain, these are essential for one to do everyday tasks without getting tired. When consumed in optimal quantities, carbohydrates can be very beneficial to the body and prevent unwanted exhaustion throughout the day.

Carbohydrate-Rich Foods for Kids to Eat

Now that you know about the top benefits of a carbohydrate-rich diet, it's also important to know some of the best sources of carbohydrates for kids. Here is a look at some easily available carbohydrate-rich food items that you may feed your kid.

• Potatoes

Potatoes are a very commonly found vegetable in India that is used in the preparation of multiple dishes. It's interesting to note that potatoes are one of the best sources of carbohydrates, making them an energy-giving food. According to the journal nutrients published in 2018, potatoes are one of the best sources of carbohydrates and starch for the human body as compared to a lot of other grains and vegetables. These are also rich in dietary fiber, which makes potatoes an even more ideal choice for kids.

• Whole Grains

As per Carbohydrates, Grains, and Wheat in Nutrition and Health: An Overview Part I. Role of Carbohydrates in Health published in 2015, different types of whole grains, such as quinoa and oats, can contribute significantly to your child's everyday energy needs. Additionally, these are also high in fiber, which means that such grains can be quite easy for your child to digest. Moreover, your child might be at reduced risk of developing some chronic disorders if they regularly consume different types of whole grains.

• White Rice

As per the Review on Nutritional Content of Various Types of Rice published in 2022, white rice is a good source of carbohydrates, which means that it can fulfill your child's energy requirements. Additionally, it is also a rich source of other vitamins and minerals, making it a great choice for your child's meal. However, it is important to remember that increased intake of white rice may lead to weight gain and enhance the risk of diabetes. This is why parents need to regulate their children's white rice consumption and balance the meal with vegetables and pulses.

• Fruits

Several fruits, such as bananas, apples, and mangoes can be a potential source of carbohydrates for your child. As per Elsevier published in 2014, continuous consumption of fruits can be directly linked to a higher intake of carbohydrates for a person. Hence, parents can make various types of fruits a part of their child's diet to look after their energy needs. Another benefit of consuming fruits is that they are rich in various vitamins and minerals, making them healthy for a child's immune system and skin.

• Dairy

As per nutrients published in 2019, dairy products, such as milk, cheese, and curd, can be one of the best sources of energy for a child. Hence, making different dairy products a part of your child's everyday meals is a healthier way of feeding them carbohydrates. Additionally, dairy products can also be a potential source of protein, vitamins, and minerals, making them a balanced food item. Curd, for instance, is rich and good bacteria that support digestion and gut health.

• Legumes

As per the American Diabetes Association, published in 2015, one serving of legumes offers carbohydrates, protein, and fiber in optimal quantity to the child. Different types of legumes, such as chickpeas, black beans, and pinto beans can be added to your child's diet to fulfill their energy requirements. Moreover, since legumes come in so many different options, it also makes it easier for parents to try various recipes so that the child doesn't get bored. These can be used to make curries or added as a stuffing in sandwiches and tacos.

Conclusion

Having a carbohydrate-rich diet doesn't mean eating junk food that is high in calories, fats, and carbohydrates. Instead, one must choose healthier sources of carbohydrates that also provide the body with other essential nutrients. In such a way, the child can effectively manage their weight while also consuming all the nutrients and getting their energy requirements fulfilled.