Refined carbohydrates are made from carbohydrates very processed and transformed. The foods created with white flour and sugar are refined. Unfortunately, many Americans consume this type of food daily. Soft drinks, sweets, muffins, cakes, desserts and baked goods are not the only foods that provide refined carbohydrates, since you can also find them in breakfast cereals, breads, bagels, pizza dough, cookies, white rice, pasta white, pretzels, French fries and French fries. In addition to not containing important nutrients, refined carbohydrates can also adversely affect your health and longevity.
Refined carbohydrates contain many empty calories and do not satisfy hunger. Since these foods do not give your body the nutrients it needs, refined carbohydrates do not promote satiety and instead cause the craving for more carbohydrates, resulting in overeating. Many people feel that they are addicted to refined carbohydrates and can not stop consuming them. One of the main negative effects associated with these is weight gain. If you consume them on a regular basis you are more likely to be overweight or obese, which puts you at risk of developing chronic diseases.
Most people believe that only fat can affect their blood cholesterol levels and their cardiovascular risk profile, but refined carbohydrates play a very important role. Consuming this type of food can increase your triglycerides, a type of fat that circulates in your blood, which increases your risk of having a stroke or heart attack. Refined carbohydrates also reduce your LDL cholesterol levels, which has the task of protecting your arteries from plaque buildup and atherosclerosis. The large amounts of sugar that circulate in your blood after consuming refined carbohydrates can also damage your arteries and make them more prone to blockages.
The high sugar and starch content in refined carbohydrates can quickly increase your blood sugar levels after a meal. Your pancreas has to work harder when you consume these foods, because you have to produce enough insulin to try to control your blood sugar levels. If you have diabetes, your sugar levels can easily get out of control after eating refined starch. If you do not have diabetes, consuming these foods on a regular basis can increase your likelihood of developing this disease by promoting weight gain and depleting your pancreas.
Limit refined carbohydrates
The US Department of Agriculture recommended in the 2010 Dietary Guidelines for Americans that you limit refined carbohydrates in your diet, especially refined grains and foods with added sugar. Challenge yourself by eliminating added sugar and all foods containing white flour and sugar from your diet for a month. Although it may seem difficult at first, your cravings will slowly diminish. Read food labels and substitute refined grains with whole grains whenever possible. To satisfy your taste for the sweet choose to consume fresh fruits, toasted nuts, natural yogurt or dark chocolate at 85 percent.