Author of The Sneaky Chef
Kids love roller coasters. Moms dont -- well, at least not the ones that take place inside our homes! Im talking about the "spike and crash" syndrome that describes the rapid ups and downs of childrens blood sugar levels when they eat too much sugar and overly processed carbs, especially on an empty stomach.
Foods that are especially high in sugar -- even natural sugar and honey -- are known to cause a very quick rise in blood-sugar levels. They are rated high on the "glycemic index" (GI) -- a measurement of the effect a food has on ones blood sugar level. The higher the rating on the index, the more rapid the increase in blood sugar level. The spike doesnt last very long and is followed by a corresponding fast drop in blood-sugar level. (often it drops even lower than it was before we ate). This is commonly referred to as the "spike and crash syndrome."
Children seem especially susceptible to this phenomenon. After they eat the kid-favorite jelly beans (the ultimate sugar spike), particularly when its on an empty stomach, parents notice them acting as if theyve had four cups of coffee. Theyre bouncing off the walls and then, in a predictable amount of time, they crash -- growing sleepy, lethargic, and cranky. The reason is that refined sugars (or carbs) raise blood-glucose levels too quickly, causing a surge of insulin, which soon removes even more sugar than when the person started; the loss of sugar is what makes him feel lethargic. For people who are particularly sensitive, the crash may be accompanied by shakiness, irritability, fogginess, and a feeling of intense hunger even though they just ate an hour ago. Almost all packaged snack foods and cereals that are marketed to kids today have this effect on them.
Examples of slower-burning carbs (those with a low GI) are high-fiber foods such as whole grain breads and crackers, vegetables, beans, legumes, brown rice, oats, and whole grain pasta. These high-fiber foods not only add nutrients, but they also contribute to the feeling of being full, which prevents children from overeating. Including low-GI foods in recipes keeps the blood sugar levels balanced, reduces subsequent cravings for more sugar and the snacks that contain it, helps manage weight, and has a positive influence on moods and concentration, among other things.
We need to get kids to eat these low GI, slow-burning foods more often, and at the right times (along with the high GI snacks, for example). Thats just what the recipes below do, yet none of these sneaky additions are obvious. When your kids eat a Sneaky Chef Corn Muffin (below), all they know is that its delicious. They stay satisfied longer than if theyd eaten a donut or candy bar, have more sustained energy, feel happier overall, and dont crave as much junk food. Your little muffins wont realize that the muffins they ate had enough fiber from the hidden vegetables, wheat germ and stone ground flour to stabilize their blood-sugar levels. They have no idea why the Sneaky Chef Chocolate Chip Cookie was so gratifying to eat. After all, it tasted just like any other chocolate chip cookie, so they couldnt possibly guess that it contained pureed white beans, whole grains, and half the sugar. The only one who knows these little secrets is you (and their healthier bodies).
As "The Sneaky Chef," Im known for coming up with simple solutions that we can use right now, without radically changing our lives, but that make families healthier without a struggle. I live in the real world where kids eat sugar, junk food, and pizza, but Ive found ways to boost all their foods with extra nutrition and help offset any ill effects of a less-than-ideal diet.
So here are 7 simple ways to prevent the sugar "spike and crash" syndrome and give your child lasting energy:
1. Sneak vegetables into high-carb foods -- these low-GI veggies add not only important nutrients, but lots of fiber that helps slow down the sugar rush. For example, hide pureed cauliflower and zucchini in corn muffins (see muffin recipe below).
2. Sneak whole grains into high-carb foods -- the high fiber grains not only slow the sugar rush, but help make kids feel satisfied so they wont be as likely to overeat. For example, mix wheat germ and whole wheat flour with white flour for homemade baked goods (see cookie recipes below).
3. Sneak beans into high-carb foods -- low GI beans add not only important nutrients, but lots of fiber that helps slow down the sugar rush. For example, hide pureed white beans in homemade chocolate chip cookies (see recipe below).
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