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Carbohydrates are dealt with in detail in Chapter 7, but basically fall into three types:

1 Sugars—used for energy and found in fruits, some vegetables, milk and most processed foods and drinks

2 Starches—used for energy and found in all grains (including rice), all vegetables (especially potatoes) and most refined foods

3 Fibre—used to help digestion and bowel function and found in vegetables, whole grains and unrefined foods

Sugars occur naturally in fruit and milk, but can also be man-made (like sucrose or table sugar). We have no dietary need whatsoever for manufactured sugars, and these can play havoc with your child’s blood sugar levels, energy levels, health and well-being, and behaviour.

Starches are made of many sugar molecules joined together. The body usually breaks them down into simple sugars (mainly glucose), which we use for energy. Some starches (like those found in mashed potatoes or chips, and the ‘refined’ starches in many processed foods) break down very quickly, causing your blood sugar levels to rise too fast. Adding protein (like cheese with your baked potato) or fibre (eating the potato skin too) can help to slow this process down. In Chapter 7 we’ll see why complex carbohydrates, which we digest more slowly, are much better for your child than simple starches or sugars.