Myths about carbohydrates
Are carbohydrates bad?
Various diet trends have given rise to the myth that carbohydrates are the main cause of weight gain. The supposed proof: after a strict diet, you eat a plate of pasta and are 1 to 2 kg heavier the next day.
But in reality, the body often simply stores water. This is because carbohydrates can store a lot of water. This means that 200 g of pasta can quickly add up to 800 g on the scales. If daily fluctuations - which particularly affect women of childbearing age - come into play, the weight chaos is perfect. And carbohydrates are consequently removed from the menu for a while.
Carbohydrates are vital sources of energy and promote digestion in young and old. In children, they also support growth and provide the energy needed to learn and play. However, it is important to distinguish between fast and complex carbohydrates. Fast carbohydrates in the form of sugar increase the risk of tooth decay and various diseases in adulthood and should therefore only be eaten in moderation. Complex carbohydrates from wholegrain products, vegetables and pulses, on the other hand, cause blood sugar levels to rise more slowly, keep you full for longer and provide the body with valuable dietary fibre.
Are fruit juices an equivalent substitute for whole fruit?
Offering your child a natural fruit juice instead of a whole fruit seems like a perfect alternative, but unfortunately this is a fallacy. The juice may still contain vitamins and minerals, but it still has a completely different effect on the body. Juices usually contain a lot of sugar in the form of fructose - just as much or even more than sweet drinks! This is quickly absorbed into the bloodstream, providing short-term energy but not lasting satiety. Whole fruit, on the other hand, contains valuable dietary fibres as well as sugar.
It is important to understand that honey consists mainly of fructose and glucose - just like household sugar.
This means that the sugar is absorbed more slowly and the fruit can satisfy hunger. At the same time, the blood sugar level remains more stable. Why is this important? With a stable blood sugar level, there are fewer cravings, overeating is hardly an issue and weight can be easily maintained. So enjoy a whole fruit rather than a juice.
However, according to the Swiss Society for Nutrition (SGE), fruit should also be consumed with restraint. It recommends a maximum of two portions of fruit a day, preferably after a meal. Depending on the age of the child, one portion corresponds to 50 to 100 g. If your child does have a juice, one portion can be replaced with 1 litre, adults can allow themselves 2 litres.
Is honey really the healthier sugar?
The widespread belief that honey is healthier than table sugar is based on the fact that honey is of natural origin and contains trace elements, enzymes and antioxidants that are lacking in conventional sugar. These substances can be beneficial to health, as antioxidants help to reduce inflammation and keep the heart healthy. However, it is important to understand that honey is mainly made up of fructose and glucose - just like table sugar. So in terms of calorie content and impact on blood sugar levels, honey and sugar are very similar.
Honey is not recommended for infants, especially those under one year of age, due to the risk of botulism infection. This is because the intestines of infants are not yet fully developed and are therefore unable to fight off the spores of Clostridium botulinum that may be present in honey. Honey should be consumed in moderation by older children and adults. Excessive intake of sugar, in any form, can lead to tooth decay, obesity and other health problems.
Tips for everyday life
- The same applies to complex carbohydrates: it is better to eat in moderation than en masse. We often overestimate the amount of starch supplements we need. You can find specific recommendations on the website of the Swiss Society for Nutrition (SGE): www.sge-ssn.ch. Under «Me and you» > «From young to old» there are detailed recommendations for each age group.
- Cut the fruit before serving. This is because fruit and vegetables are generally better accepted as finger food than whole fruit.
- Combine fruit and fruit juices with a source of protein or fat, for example apple slices with nut butter, quark with fruit or simply a few nuts. In this way, the blood sugar level rises less quickly and the risk of a sugar high, followed by a subsequent fatigue crisis, is minimised.
- Complex carbohydrates are often not very popular with children at first. Gradually add more fibre-rich components to popular dishes. For example, you can mix white pasta with some wholemeal pasta. Or sauté some chickpeas together with the courgettes.
- Speaking of which: not only wholemeal products, fruit, vegetables and pulses contain complex carbohydrates, but also nuts, kernels and seeds. So feel free to sprinkle a few seeds over your salad. Flaked almonds in combination with broccoli are also a hit with children.
- Make sure they eat regular and balanced meals. A balanced diet is crucial for children's development.
- This does not mean that you and your children have to stick to the recommendations at all times. Exceptions are allowed and should be savoured.
