5 Benefits of Higher Fat and Protein for Kids

Fruit snacks, cereal, juice boxes, mac and cheese — if you think the average kid lives on nothing but carbs and sugar, you’re not far off. But what is this really doing for them?

The sugar highs lead to dizzying hyperactivity and relentless begging for junk food. Then the meltdowns from the subsequent sugar crash are enough to make even the most devoted caregivers yearn for a solo trek to the Arctic.

We’ve all been there. 

So if you want to raise strong, sharp kids (rather than fuel future couch potatoes), science says it’s time to ditch the high-carb lifestyle and add more healthy fats and protein to the game plan.

The Standard American Diet (SAD) is Failing Our Kids

The SAD is high in processed foods, refined carbohydrates, and sugary snacks that contribute to childhood obesity, type 2 diabetes, high blood pressure, and various chronic health conditions.[*] 

According to research, 18% of the total daily calories kids between the ages of four and ten consume come from sugar.[*] So it’s no wonder excessive sugar intake in young children is considered a public health concern.[*] 

High-carb diets (and excess sugar scarfing) spike blood sugar levels, increase hunger while tanking satiety, and prompt kids to eat way more calories than they run off at the playground.[*]

Dietary patterns that begin in early childhood often continue well into adulthood, making these formative years crucial for good habit formation.[*]

Since experts say bakery products, sweets, cereals, and grain products make up the top sources of sugar in the average kid’s diet, maybe it’s time to remove these from the menu.[*]

Can Kids Go Low-Carb or Keto?

There’s limited data on whether carbs are truly essential for kids. That’s why no recommended minimum carbohydrate intakes are set for children.[*] 

On the other hand, kids must consume essential fatty acids and meet their protein goals. Since low-carb and ketogenic diets emphasize whole, unprocessed foods, healthy fats, and moderate protein, transitioning your kids to this way of eating just makes sense. 

But that doesn’t mean you have to start diligently counting or restricting your child’s carbs. 

As many families shift away from processed foods, they naturally reduce their overall carb intake. High-carb foods get replaced with low-carbohydrate alternatives — more vegetables, nuts and seeds, and animal and plant-based proteins.[*]

This switch can be incredibly beneficial for growing bodies and minds. It also offers several incredible health advantages for children compared to the SAD.

5 Benefits of Higher Fat and Protein for Kids

Working more healthy fats and protein into your kid’s diet may help:

1. Fuel Steady, Long-Lasting Energy Levels & Full Tummies

Unlike the short-lived sugar rush, fat and protein provide sustained energy for epic backyard adventures and brain-busting homework sessions. Think of it like building a campfire — carbs are the flimsy twigs that ignite quickly and burn out. Fat and protein? The sturdy logs that provide clean-burning energy all night.

Fat and protein are also more satiating than empty carbs.[*] They’ll keep your tiny titans fuller longer since they take longer to digest. No more daydreams about the next cookie jar raid — they’ll be more focused and attentive to whatever they’re doing.

Bonus? Fat is also delicious. So, if you have a picky eater on your hands, add more fat to their plates and get ready to witness vanishings that would make Houdini jealous.

2. Healthy Fats Feed Genius Level Brains

Kids’ brains fire on all cylinders from birth, building crucial connections and laying the foundation for future cognitive prowess. Since our brains are ~60% fat, this intricate wiring act demands the right fuel: essential fatty acids (EFAs). 

Studies show EFA intakes during pregnancy and early life directly impact cognitive performance later.[*] When it comes to their noggins, these healthy fats help children:[*][*]

• Build critical brain structures and neural connections
• Protect new neurons (brain cells)
• Synthesize neurotransmitters
• Achieve optimal mental performance
• Sharpen visual acuity

That’s probably why nature designed breast milk to be one of the best sources of EFAs like alpha-linolenic acid (ALA) and docosahexaenoic acid (DHA).[*] These supply ∼50% of an infant’s energy needs and naturally contain a high concentration of medium-chain fatty acids.[*] MCT oil is even added to infant formulas to mimic this ideal fat source.[*]

So keep the fats up even when your phenom busts out of their crib. Researchers believe children and young adults with developmental difficulties may have EFA deficiencies. However, supplementing improved behavior, concentration, reading, and spelling performance.[*]

3. Build Strong Champions from the Inside Out

Complete protein sources contain all the essential amino acids kids need to build muscle and bone, repair tissue, make enzymes, and more. Think of them as Lego bricks their bodies use to build sturdy bones for gnarly wipeouts at the skatepark and toned muscles for conquering the monkey bars like a jungle gym boss. 

Science says high-protein diets can increase lean muscle mass and bone mineral density in children and adolescents.[*][*][*]

But here’s the thing: recent research suggests that the recommended protein requirement for kids should be as much as 60% higher than current recommendations — especially for physically active kids.[*]

Fail to up their protein intake, and their body will redirect protein to satisfy their energy needs instead of shuttling it to muscle and bone development.[*] Since it’s almost impossible to overeat protein, make it a readily available option for them all the time.

4. Prevent Weight Gain and Type 2 Diabetes

High-carb diets are a risk factor for insulin resistance, type 2 diabetes, and obesity.[*][*] Good news? Low-carb diets that replace sugary foods with healthy fats and protein can:

• Stabilize and lower blood sugar levels
• Restore insulin sensitivity
• Support weight loss
• Help reverse insulin resistance, prediabetes, and type 2 diabetes

When obese children in one study chose a high-protein, low-carb diet for two months, they lost an average of 11 pounds and decreased their BMI by almost 2.5 points. Conversely, obese kids on a low-calorie diet gained an average of five pounds and raised their BMI by one point.[*] 

5. Fill In Nutrient Gaps

The nutrient density of organ meats makes them a no-brainer for everyone’s menu. They provide a reliable source of B vitamins, vitamin A, vitamin C, choline, iron, selenium, and more.[*] As “nature’s multivitamin,” experts say they can help address nutritional gaps among children.[*]

We know not every kid will dig organ meat. That’s why our Bell’s Brownie Batter Brick has your back.

Produced as a collab with Mark Bell and his popular Steak Shake protein, it contains a beef organ blend with kidney, liver, heart, pancreas, and spleen. Your kids will score all the benefits of organ meats but only taste decadent brownie batter. It’ll be our little secret. 😊

Blaze Through Meal Prep for Kids with Keto Bricks

Keto Bricks are shelf-stable, gluten-free performance bars that take the guesswork out of consuming clean, high-quality protein and healthy fats. They’re ultra-low in carbs and contain ingredients you can feel good about feeding your kids, such as:

• Grass-fed and pastured whey protein or superior-quality plant protein

• Raw, organic cacao butter
• Pure MCT powder
• Ground flaxseeds (for those vital omega-3s!)
• Raw, organic cacao nibs
• Stevia and monk fruit extract

We keep the junk out of our bars so you can embrace the clean power of fat and protein without compromising your (or your kid’s!) health.

Plus, your options for leveraging Keto Bricks are endless. You can:

• Create portable, lunchbox-ready snacks. Melt the bricks into bite-sized pieces, then pack those individual portions for your kids to snack on instead of candy or other sweets. Keep them around when you’re on the go to prevent meltdowns.
• Add them to meals. Quickly boost the fat and protein macros of any meal when you’re short on time or traveling. 
• Try our Keto Brick recipes! Use keto bricks to make everything from cakes, cookies, and muffins to chocolate bark, cheesecake loaves, and more. Your kids will always have a tasty after-school snack to look forward to.

Empower Your Kids To Spearhead the Low-Carb Revolution

Ditching the carbs in favor of more healthy fats and protein isn’t about turning your kids into mini bodybuilders; it’s about fueling their physical and mental potential.

So let’s raise a generation of strong, healthy, sharp young champions who eagerly tackle challenges and conquer anything they set their minds to.