Eating a high amount of carbs is good for health. But knowing which carbs are good and which are not is even better for us.
Carbohydrate is one of the common nutrients found in foods and drinks.
Carbohydrates get stored in glucose, which converts into energy for body cells, tissue, and organs. Most whole food contains carbohydrates which are highly nutritious and healthy.
But, not all carbohydrates are not on the same page.
If we look on the other side, Refined carbs and simple carbs are also part of carbohydrates, but these carbs have not contains nutrients and fiber.
Disadvantages of Eating Refined Carbs
- Promote hunger for more refined carbs
- Insulin Resistance
- Type-2 Diabetes
- Mood disorder
- Heart diseases
- Increased number of diseases
In this guide, you explore what refined carbs are and why you should limit this.
Let’s get started,
Point to Discover
What are Refined Carbs?
Also known as Bad carbs, processed carbs, or simple carbs.
Refined carbs do not contain any nutrients, fiber, and bran; these foods are white bread, pasta, pizza dough, white flour, dessert, white rice, cookies, and breakfast cereals. Refined foods are digested quickly and have a high glycemic index, giving rise to blood sugar levels and insulin levels after meals.
These foods may also affect mood fluctuations and energy and also increases fat percentage around the waistline.
Foods with a higher glycemic index may cause overeating and build up many diseases.
When you eat processed and refined carb foods, these foods raise the sugar level in your blood vessel, which later triggers a spike in insulin levels.
These carbs can feed your stomach and can leave you satiety, but for 1 or 2 hours and after that, you will be hungry; this is why these carbs trigger hunger and make you overeat
- Insulin resistance
- Type-2 diabetes
- High blood pressure
- Heart Disease
- Mood Fluctuations
What are Good Carbs and Bad Carbs?
Our body required a higher amount of carbs intake for survival. Carbohydrate converts in the form of glucose, and glucose is the primary source of energy. Many studies show that 45 to 65 percent of calories should come from carbohydrates.
But, these carbs should come from complex carbs or unrefined carbs instead of refined carbs or processed carbs.
Simple carbs and unrefined carbs have lower glycemic levels and digested slowly, which prevents an unwanted surge in blood sugar levels.
Simple carbs or unrefined carbs are nutrient-dense and high in fiber which can prevent severe disease.
- Aid weight loss
- Prevent from serious disease
- Improve energy level
- Prevent from high blood pressure
- Fight against type-2 diabetes
- Protect from cardiovascular issue
List of Good Carbs
- Non-starchy vegetable: Sprouts, spinach, beans, tomatoes, celery, broccoli, onions, cauliflower, mushrooms, cabbages, peppers, salad greens.
- Unrefined Whole grains: Oatmeal, whole wheat, brown rice, multigrain bread.
- Fruits: Berries, melons, oranges, lemons, peaches, cherries, pears, banana, apple.
- Legumes: Lentils, peas like kidney beans, black beans, baked beans, soybeans.
- Nuts: Cashews, walnuts, almonds, peanuts.
List of Bad carbs
- Starchy vegetables: Sweet potatoes, peas, butternut squash, chickpeas, corns,
- Sugary beverages: Fruits juice, coffee, tea, soft drinks, sports drinks, energy drinks, soda, chocolate milk,
- Regular pasta, pizza, cookies, candies
- White bread
- Sweetened yogurt
- Chips and Wafers
Refined carbs encouraged overeating
It is a fact that the maximum population is suffering from obesity because of too much eating of refined carbs.
The reason for obesity is because of overeating; refined carbs tend to be low in fiber content and can easily digestible; this is the reason refined carbs promote overeating.
Refined food is easily digestible means promoting overeating because these foods are high in the glycemic index; foods that tend to have a high glycemic index are the food that promotes fullness for an about the short term.
Foods with a low glycemic index promote satiety, which lasts for 2-3 hours.
How to avoid sugar and refined carbs?
It sounds easy, but it’s not that easy to ignore desserts, pizza, burgers, and more.
Good complex carbs, unrefined carbs, or whole foods such as unrefined whole grains, nuts, legumes, non-starchy veggies, and these foods take time to digest slower and result in firm blood pressure less buildup in fat percentage.
The key is to avoid sugar, and refined carbs are
- Make whole foods and complex carbs or unrefined carbs your best friend.
- Engage with exercise.
- Set a goal for losing weight.
- Switching with good carbs.
- Eat healthy snacks.
- Slowly lower the amount of sugar.
- Avoid sugary drinks and a sugar-containing diet.
- Avoid processed foods.
- Find the benefit of eating the right carbs.
- Count your calorie intake.
- Avoid eating out.
- Focusing on high protein, high fiber, and good fat foods.
- Check the label before buying foods.
Go with the right carbs such as whole foods, unrefined carbs, complex carbs can lower the insulin percentage and promote healthy weight.
Why switching to good carbs?
Switching to good carbs comes with many other health benefits like
Health benefit of switching to good carbs
- It helps in easy digestion
- Fill your stomach for hours
- Maintain a good healthy weight
- Energy source
- Keeps good cholesterol
- Whole foods are nutrient-dense
- Prevent type-2 diabetes
- Improve energy level
You will reap all the health benefits when switching to good carbs. Eating complex carbs or unrefined carbs does not make your life miserable or dull, but after time, you would habitually eat these foods.
Suggested Reads: Protein-rich Foods
There are ample health benefits to switch side to complex carbs or simple carbs, but it does not mean that can never have to eat burger, pizza or take a sip of your favorite beverages. When you do not let yourself eat those foods that when more craving hits.
Try to eat processed carbs or refined carbs and your favorite sugary beverages as a weekend treat instead of a regular meal of your diet.
When you start to avoid those bad carbs foods and eat only on a weekend basis, your craving for those foods will automatically reduce.
Food with a low glycemic index prefers eating them only because foods that are high on the glycemic index can produce satiety, but this lasts for only an hour and can lead to overeating.