Carbohydrates
What are Carbohydrates?
The primary function of carbohydrates is to provide energy for the body. Our cells use carbohydrates to fuel the brain, red blood cells, and nervous system.
Carbohydrates are known as sugars, starches, or fiber.
A note on carbohydrate digestion:
Carbohydrate digestion begins in the mouth.
There is no carbohydrate digestion in the stomach.
Carbohydrate digestion concludes in the small and large intestines; starches and simple sugars are broken down and absorbed in the small intestine, while fiber passes on to the large intestine. Most of the fiber is excreted in the stool.
Simple carbohydrates are easier to digest; they are absorbed in the small intestine. Complex carbohydrates have to be broken down before they can be absorbed and utilized by the body.
Whole grains, low-fat & fat-free dairy products, fruits & vegetables, and legumes, nuts & seeds are the best food choices for carbohydrates that are full of nutrients and low in saturated fats. [1]
Types of Carbohydrates
There are two types of carbohydrates: Simple and Complex.
Simple Carbohydrates are made up of one (monosaccharide) or two (disaccharide) sugar units.
Monosaccharides include glucose, fructose, and galactose. These are the building blocks for disaccharides and complex carbohydrates.
Disaccharides include maltose, sucrose, and lactose.
Complex Carbohydrates are made up of three to hundreds of thousands of sugar units. These are called polysaccharides.
Some common polysaccharides include starch and fiber.
It is important to focus on consuming more complex carbohydrates, like whole-grains, fruits and vegetables and to limit consumption of simple carbohydrates, like sugar and candy.
Sources of Carbohydrates
Simple Carbohydrates
Milk & milk products
Sodas & fruit juices
Sweets - cakes, cookie, ice cream
Complex Carbohydrates
Fruits
Starchy vegetables - peas, corn & white potatoes
Pastas & bread
Cereals & oatmeal
Rice, quinoa, barley & wheat
Recommended Intake
These recommendations are based on the Dietary Reference Intakes (DRI), a general term for a set of reference values used to plan and assess the nutrient intakes of healthy individuals. [2]
Males
o-6 months: 60 grams/day
7-12 months: 95 g/d
1-3 years: 130 g/d
4-8 years: 130 g/d
9-13 years: 130 g/d
14-18 years: 130 g/d
19-50 years: 130 g/d
51+ years: 130 g/d
Females
o-6 months: 60 g/d
7-12 months: 95 g/d
1-3 years: 130 g/d
4-8 years: 130 g/d
9-13 years: 130 g/d
14-18 years: 130 g/d
19-50 years: 130 g/d
51+ years: 130 g/d
Under-Consumption of Carbohydrates
Consuming too few carbohydrates can lead to lack of energy and poor cognitive performance.
Low carbohydrate diets usually result in lower intake of fruits and fiber and higher intake of animal protein which can include cholesterol and saturated fat. [3]
Children that are picky eaters are at risk for eating too few carbohydrates and may not get enough fiber. Lack of fiber in the diet can lead to GI issues, like constipation.
Over-Consumption of Carbohydrates
Consuming too many carbohydrates, particularly from energy-dense, sugary foods, can lead to negative health outcomes.
One study performed in Korea found that overconsumption of sugar-sweetened beverages may increase diabetes and cardiovascular disease risk in the pediatric & adolescent populations. [4]
Overconsumption of carbohydrates from processed or refined foods can lead to weight gain and fatigue
Children that are picky eaters and eat too many sugary foods and/or drink too much soda and do not eat enough fiber are at risk for consuming too many carbohydrates.
Supplements
Most carbohydrate supplements are used for sports performance.
For information on fiber supplements, see the fiber note.
DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.
Carbohydrates & Autism in the Research
Carbohydrates & Gastrointestinal issues
Greater intake of simple carbohydrates, like white bread, soft drinks, or candy, may stimulate the overgrowth of toxic bacteria in the gut of children with autism. [5]
Food selectivity can worsen GI issues (e.g. constipation) in children with autism; if a child eats a diet high in carbohydrates but low in fiber, this can cause food to move slower through the intestine and may lead to constipation. [6]
Carbohydrate Intake in ASD
While children with autism typically don’t eat a wide variety of food and their preference for different foods is limited, research shows that there is no difference in carbohydrate intake compared to children who do not have autism. This indicates that satiety signals are not altered in children who have autism. However, children with autism tend to eat fewer vegetables and more energy-dense foods. Fiber intake also tends to be inadequate. [7]
Inability to Digest Carbohydrates
Some children with autism may be deficient in digestive enzymes (disaccharidases), which break down disaccharides into monosaccharides. This can lead to maldigestion, malabsorption, and/or unbalanced gut flora. [8]
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[1] Blake JS, Munoz K, Volpe S. Nutrition: From Science to You. 3rd ed. Pearson; 2016.
[2] Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). This report may be accessed via www.nap.edu.
[3] Noto H, Goto A, Tsujimoto T, Noda M. Low-Carbohydrate Diets and All-Cause Mortality: A Systematic Review and Meta-Analysis of Observational Studies. PLoS ONE. 2019;14(2)
[4] Hur YI, Park H, Kang JH, et al. Associations between Sugar Intake from Different Food Sources and Adiposity or Cardio-Metabolic Risk in Childhood and Adolescence: The Korean Child-Adolescent Cohort Study. Nutrients. 2015;8(1)
[5] Fattorusso A, Di genova L, Dell'isola GB, Mencaroni E, Esposito S. Autism Spectrum Disorders and the Gut Microbiota. Nutrients. 2019;11(3)
[6] Ristori MV, Quagliariello A, Reddel S, et al. Autism, Gastrointestinal Symptoms and Modulation of Gut Microbiota by Nutritional Interventions. Nutrients. 2019;11(11)
[7] Ranjan S, Nasser JA. Nutritional status of individuals with autism spectrum disorders: do we know enough?. Adv Nutr. 2015;6(4):397-407.
[8] Williams BL, Hornig M, Buie T, et al. Impaired Carbohydrate Digestion and Transport and Mucosal Dysbiosis in the Intestines of Children with Autism and Gastrointestinal Disturbances. PLoS ONE. 2011;6(9)
