The three major ingredients of nutrition are protein, carbohydrates and fat. Carbohydrates, an essential part of nutrition, are compounds made of carbon, hydrogen and oxygen which are bound to a variety of sugars, glucose, galactose, fructose, maltose, etc. Some are known as monosaccharides, and some are in between known as disaccharides (sugars) and some are chemically complex known as polysaccharides (starch). Polysaccharides’ chemical makeup classifies them as carbohydrates, but not all are sweet. The polysaccharides seem to be too big to activate the tongue’s sweet detectors. All carbohydrates come from plants except for lactose, a disaccharide, which comes from milk.
Carbohydrates (sugars and starches) are the body’s main fuel as they are all converted into glucose. While eating carbohydrates from plants there are also fibers which are not digested and multiple other micronutrients. The complex carbohydrates provide sustained energy as they slowly break down the long chains of sugar molecules by digestive enzymes. Their fibers slow digestion, leading to a steadier energy release and better blood sugar control.
Nutrient-rich carbs like fruits, vegetables, and whole grains don’t help kids feel full and satisfied as much as the highly flavored, processed foods. There is strong evidence that the flavors and textures of processed foods make us crave more of them, causing overeating. Children/teenagers need between 45-65% of their energy form carbohydrates with the strong recommendation that not more than 10% of calories per day from added sugars. Children, especially adolescents ages 11-18 years, should limit sugary drinks, energy drinks and highly processed foods.
Today in the US sugar makes up to 17% of what children consume. Unfortunately, many foods and beverages have extra sugar and syrups added to them when they are processed or prepared. Reading the labels to find different names such as brown sugar, high-fructose corn syrup, honey, dextrose, fructose, etc.
Children over 2 years old should have less than 25 grams (about 6 tsp.) of added sugar per day. Parents should serve water and avoid soda, sports drinks, sweet tea, sweetened coffee, and FRUIT DRINKS. Milk contains natural sugar lactose plus calcium, protein, vitamin D and other needed nutrients. Children who drink more than 10% of their daily calories from added sugars are more likely to have abnormal cholesterol, higher “bad” LDL cholesterol, higher triglycerides and lower heart-protective HDL cholesterol. They are also at increased risk for developing type 2 diabetes.
Numerous studies in peer reviewed journals have reported that certain people may develop an unhealthy dependence on palatable food (sugar) that can lead to behavior and neurochemical changes that resemble the effects of a substance of abuse such as alcohol or amphetamines. This suggests that there is evidence that in certain people sugar can be addictive.
It’s better to go “fresh” as there are sugars added to baked beans, salad dressing, cranberries, fruit drinks, etc. Beverage and cereal companies spend millions on marketing for both adults and children. Read the labels. Fresh is best. Processed food is risky.
By Sally Robinson, MD
Keeping Kids Healthy
University of Texas Medical Branch (UTMB)
Published January 2026