Are most often softer in texture, ultra fine because of the over processing of these foods. They are found in foods such as white bread, white rice, pasta, cakes, biscuits, packet cereals, pastries, soft drink, confectionary, white sugar and honey. They are also found in processed meals, canned and packaged foods. Due to the easy digestion of these carbohydrates, they are rapidly absorbed, causing a spike in blood sugar and quick boost in energy. It is with the quick boost of energy, that in a short space of time there is a huge drop in energy. Often leaving you feeling lethargic and sleepy.
The over processing of refined carbohydrates strips the nutrient value, fibre the very core essence of it having any nutritional value for your body at all. Due to the over processing of these carbohydrates it requires little to no digestive processing therefore being converted directly into sugar and into your blood stream. Increased amounts of sugar in your bloodstream make your blood flow sticky not to mention putting additional stress on your pancreas therefore affecting both the release of insulin and decreasing the release of digestive enzymes that aid your body’s digestive process. This interference with your pancreas prevents it from working effectively, as well as over working with the additional release of insulin.
Negative Effects Your Health
Refined Carbohydrates have a Detrimental Effect on Your Health because:
- Due to the over processing of these carbohydrates when manufactured the nutrient content is non existent. This leading you to becoming malnourished.
- As they spike your blood sugar levels quickly, giving a false sense of renewed energy.
- This constant spiking of blood sugar put enormous pressure on the pancreas being the major cause of diabetes.
- After this sudden spike in Energy within a short space of time after eating, you will crash leaving you feeling lethargic, tired and once again hungry.
- An increase of sugar within your blood stream leads to health problems such as heart disease and circulatory dysfunction. Due to the fact sugar makes your blood sticky.
- They will have an adverse effect to our brain and nervous system, by making it difficult to think straight.
- Due to the spike in insulin production this contributes to chronic inflammation, causing pain in the joints and muscles. It is also a major contributing factor to obesity.
Steps to Eliminating Refined Carbohydrates from your Diet
- The average person consumes between 250 to 350 kilos of refined sugar per year. That’s about 1 to 2 kilos per day! There is 1 million kilograms to a milligram.
- The recommended quantity being 5 milligrams per day. It is easy to see the dilemma. You may not be able to eliminate every little ounce, but following these steps will certainly get you must closer to your recommended 5 milligrams
- Eliminate adding sugar to any of your food.
- Eliminate or minimize your intake of processed or packaged foods.
- Eliminate or minimize your intake of lollies, cakes, chocolates, pastries, biscuits, bottled fruit juices, dried fruits, refined breads and soft drinks.
- Check Labels: Get in the habit of looking at the ingredient list and check for whole food ingredients. If you see wheat flour, enriched wheat flour, sugar or high fructose corn syrup listed, then the product contains refined carbohydrates.
- Buy Fresh, Real Food: The easiest way to avoid refined carbohydrates and sugar is to purchase whole foods in their unprocessed state. This includes all fresh fruits and vegetables, nuts and seeds, beans and legumes, whole grains and animal products, such as eggs, chicken, lean beef, lamb, pork and fish.
- When Eating Out: Stick to salads, vegetable-based dishes, meat dishes without sauces and seafood. Order a baked potato, beans or corn to add healthy carbohydrates to your meal. If possible ask for brown rice instead of white. Choose water, freshly brewed tea. Avoid Soft Drinks, Sweetened Iced teas, Juices that often consist of large amounts of refined sugar. Avoid deserts unless fresh fruit.
The Benefits of Non-Refined Complex Carbohydrates
- Non-Refined, Complex carbohydrates are what is known as your Good Carbs. These carbs are foods that contain a complete source of carbohydrates with naturally occurring sugar, no additives or preservatives. Most importantly because of minimal processing they retain optimal nutrition and most important for healthy bowel function, they contain fiber.
- By eating whole food sources of carbs is the best way to optimize your energy, weight, and metabolism.
- Assist healthy brain and nervous function.
- Aid Digestion due to the fiber content.
- Helps with Sleep: Certain carbs like oatmeal, pumpkin, sweet potatoes, bananas, and brown rice contains large amounts of tryptophan, which relax the body and help put you to sleep. Oatmeal even helps your body produce melatonin, the hormone that regulates your sleep. Eating some complex carbs at night before bed can help you sleep more soundly through the night and fall asleep faster.
Whole-grain products include brown rice, whole-grain pasta, beans, whole wheat bread, whole oats, buckwheat, millet, whole rye, whole-grain barley and whole-grain corn are considered good carbohydrates. These foods are rich in fiber, vitamins, minerals and phytonutrients that are beneficial to your health. Also, they have a low glycemic index because they cause a slower change in blood sugar levels. Diets rich in high glycemic index foods cause a rapid rise in blood glucose levels, thereby increasing the risk for diabetes and heart disease. By contrast, foods with a low glycemic index help you achieve a more stable blood sugar and improve weight loss and control Type 2 diabetes.
Fruits and vegetables are loaded with vitamins, nutrients and carbohydrates. People who consume about 2,000 calories per day should eat 2 cups of fruit and 2.5 cups of vegetables daily. Legumes such as beans, peas and lentils are high in fiber, carbohydrates and protein and low in fat. Legumes may decrease the risk of cardiovascular disease, Type 2 diabetes and prostate cancer, reports the Linus Pauling Institute. On a 2,000-calorie daily diet, you should eat 3 cups of legumes a week.