If you have children, you may wonder if a low carb diet suits them.
A low carb diet for children defies common thinking. Children require a lot of carbohydrates to flourish, right?
Sugary cereal manufacturers would have you believe otherwise. However, children (like adults) thrive on nutrient-dense meals rich in whole foods. Carbohydrates can be a component of it, but they are not required.
And all those carbohydrates from wheat and sweets aren’t helpful with childhood obesity. They are in pain.
This article will teach you all you need to know about low carb for kids, including safety, advantages, and low carb lunch options for school.
What’s a Low Carb Diet?
According to the StatPearls medical reference database, a low-carb diet consists of ingesting fewer than 26% of your calories from carbs. On the other hand, a high-carb diet consists of consuming more than 45 percent of one’s calories from carbohydrates. (For context, typical Americans eat 45 to 65 percent of calories from carbs).
The ketogenic diet (also known as the keto diet) is a very low carb diet. Carbohydrates account for less than 10% of your daily calories or roughly 20 to 50 grams.
Since 1860, low carb diets have been utilized to lose weight. Atkins, Paleo, Keto, and The South Beach Diet have lately gained popularity, primarily as weight loss programs.
Why Low Carb for Kids?
The majority of children in America do not consume healthful foods. Their diets are high in processed sugar (which is difficult to avoid at the supermarket), which leads to weight gain, energy spikes and dips from rising and decreasing blood sugar, and an insatiable appetite.
Gummy snacks, fruit drinks, and sugary cereals, commonly called “kids foods,” are particularly harmful in this sense. They are essentially sugar bombs.
Trix are for kids, you silly rabbit! You take the Trix instead, rabbit. All that sugar isn’t allowing our children to develop into the healthy individuals they deserve to be.
High-refined-sugar diets have been associated with the following:
- Higher rates of cavities in children
- Type 2 diabetes
- Heart disease
- Gut issues
- And much more
Another side effect of all that sugar? In America, there is a childhood obesity crisis. Unfortunately, overweight and obese children are more likely to remain fat throughout maturity, increasing their risk of developing chronic diseases later in life.
Raising healthy children (low-carb or otherwise) entails restricting sugar and substituting nutrient-dense meals, which we’ll discuss later. Simply put, a well-planned, low carb diet can assist children in maintaining a healthy weight, having more consistent energy, and feeling better as they grow, study, and play their way into adolescence.
Is a Low Carb Diet Safe For Kids?
Low carb diets have a long history of being safe for children and adults. Our forefathers most likely ate low carbs for most of the year. Back then, fruit wasn’t always in season!
There is also clinical data. Over twelve weeks, teenagers lost more weight on a low carb diet than on a low fat diet, according to one 2003 research.
5 Low Carb Myths … Busted!
Many parents are concerned that low carb diets would deprive their children of excellent health. Let us dispel some of the most frequent low carb fallacies.
Kids need carbs for energy
Carbs, indeed, give readily available energy. High-carb diets, on the other hand, send your children on a blood sugar rollercoaster. Although the highs are high, the lows are low. A higher fat diet aids in the prevention of these fluctuations.
Dietary fat makes kids fat
Isn’t it true that eating fat makes you fat? Sure, if you consume more than what your body requires. However, eating fat fills you up and regulates your hunger better than refined carbohydrates. That is why low carb diets are effective for weight loss.
Kids need different food than adults
It’s a prevalent misconception that children have different dietary needs than adults. This is not correct. They require the same fundamental nutrients, and the most significant source is entire meals, not the cereal aisle.
Low carb diets cause nutrient deficiencies
Will your child be deficient in vitamins and minerals if you exclude fruits and grains? Most likely not. In any case, vegetables, nuts, meat, and fish are superior sources.
It’s hard to pack a low carb lunch
It’s relatively simple. There aren’t any Lunchables that match the description, but it’s simple to put together some leftovers, a salad, hard boiled eggs, a bag of almonds, a square of dark chocolate…you get the idea.
What Kids Need Nutritionally
Children require the same essential nutrients as adults. However, because children are developing, eating adequate nutrients to sustain that growth is more crucial.
Healthy Fats
Healthy fats such as olive oil, butter, animal fat, and coconut oil aid in absorbing fat-soluble vitamins (A, D, and K), forming cell membranes, and maintaining energy levels. Also crucial for brain development are the omega-3 fats EPA and DHA (found in fatty seafood like salmon).
Protein
Kids require a lot of protein to grow up strong. It helps with muscle growth, tissue healing, hormones, and enzymes.
Vitamins and minerals
Finally, these are some of the most essential micronutrients for children:
- Choline, present in egg yolks, is beneficial to liver function.
- Zinc. Meat contains hormones and immunities.
- Meat contains iron, which is good for your blood.
- Copper is an anti-inflammatory mineral found in shellfish and liver.
- Iodine. It is found in seafood for thyroid health and immunity.
- Calcium. Dairy contains calcium, which is suitable for bone development.
Low Carb Foods for Kids
Here’s a brief list of low carb goods to have on hand in your cupboard or fridge:
- Olive oil, coconut oil, and butter are examples of healthy fats.
- Beef, chicken, and salmon are examples of meat and fish.
- Almonds, macadamias, and pistachios are examples of nuts.
- Eggs
- Spinach, broccoli, carrots (or any other vegetables!)
- Lower-carb foods like berries and tomatoes (but an apple here and there is excellent!)
- Dairy products such as butter, yogurt, and whole-fat milk (if permitted)
Our Top 3 Kid-Friendly Favorites
Low carb doesn’t imply you can’t indulge your taste senses. These low carb meals from the Carb Manager kitchen will be a hit with your kids.
Low carb and kid-friendly Patties made of rice and cheese These patties, made with broccoli and containing 13 grams of protein per serving, will provide your child with energy and other critical nutrients. Yum!
Low carb Chicken Bacon Bites for Kids You can’t go wrong with bacon-wrapped chicken. These fast and easy keto snacks will be a hit with your kids.
Chocolate Frosty Low Carb Do you need a low-carb dessert for the kids? When you offer these delectable sweets, don’t expect any leftovers.
Low Carb Lunch Box Ideas
Packing low carb meals for kids isn’t tricky. When in doubt, make use of leftovers!
Here are some low carb lunch options for kids:
- Pigs in a blanket
- Festive keto pizza
- Bunless hamburgers (lettuce wraps, anyone?)
- Chicken legs
- Beef stew
- Low-carb trail mix with nuts, seeds, and berries
- Dark chocolate
- Hard boiled eggs
- Ham and cheese roll ups
- Spinach or kale salad with chicken and olive oil
- Low-carb turkey chili
- Berries and cream
Do you need additional low carb lunch or breakfast ideas for kids? Check out Carb Manager’s extensive database for quick and simple keto meals.
Final Thoughts
Can a low carb diet be a healthy diet for kids? Definitely.
Kids don’t require massive amounts of carbs to get through the day. Too much sugar promotes cavities, energy fluctuations, and obesity.
Low carb diets can help kids stay healthy, just like reducing carbs can help adults stay healthy. You can return to this post as frequently as you like for advice and ideas.
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