Many foods are processed into Refined Carbohydrates. Even fruits are often processed into Refined Carbohydrates. Fresh fruit contains fibre and nutrients, but a processed apple contains nothing but liquid sugar. Refined carbohydrates are sugar and starch, and do not exist in nature. Any food that is processed and has been stripped of all nutrition is a Refined Carbohydrate.
High-fat diets
Food labels will list the amount of sugar contained in the item. These sugars come from both natural and added sources. 1% low-fat milk will list 15 grams of sugar per cup. This sugar is lactose, not the kind added by sweeteners. High-fat diets with refined carbohydrate include bread, pasta, cakes, cookies, and cereals. The best way to cut back on refined carbs is to replace them with unprocessed whole foods.
Low-fat diets
Diets that restrict the consumption of high-fat foods, such as butter and ice cream, may not be suitable for everyone. They tend to exclude foods such as nuts and seeds. Although nuts and seeds may be higher in fat than other foods, they can be included in a low-fat diet if the amount is small enough. Low-fat diets generally exclude non-lean meat. In addition, they restrict the intake of refined carbohydrates.
Low-carb diets
While most people who follow a low-carb diet report positive effects, the dietary changes may not be the right choice for everyone. People with an eating disorder or restricted diets should consult a doctor before making changes to their diet. Carbohydrates are simple sugars that form complex molecules when they bond together. This includes lactose, double sugar, oligosaccharides, and long-chain sugars (polysaccharides).
Low-fiber diets
Although a low-fiber diet might satisfy the body’s overall calorie, protein, and fat requirements, it may leave the body with more questions than answers. While a low-fiber diet may satisfy the body’s immediate needs, it can also cause a host of short and long-term health issues. Researchers have connected low-fiber diets to colon cancer, high cholesterol levels, suppressed immune system, and obesity. They attribute these symptoms to the fact that fiber-rich foods crowd out unhealthy and processed foods.
High-sugar diets
Sugar, refined carbohydrates, and starches are all calories and carbohydrates. They provide the same amount of calories and affect the blood sugar level in the same way, making it essential to reduce your intake. Sugars are also added to foods and drinks, especially soda, which are full of empty calories and contribute to weight gain. However, there are alternatives to refined carbs and sugar, such as natural sugars found in fruits and dairy products.
Fruit juice
While many people may enjoy drinking fruit juice as a way to boost their daily vitamin and mineral intake, it is also a refined carbohydrate. Juices contain sugar, because their fiber and pulp have been removed. Although natural sugar is healthy, this sugar is not enough to cause a spike in blood sugar. Instead, people should focus on eating the whole fruit to reap the benefits of drinking fruit juice. But how do we know what’s healthy and what’s not? Here are some things to consider when purchasing fruit juice.
White flour
A diet high in sugar and white flour is known to increase the glycemic index, which refers to the speed at which blood glucose rises. When we consume foods with a high glycemic index, we are more likely to produce excess insulin. Insulin is a hormone released by the pancreas to transport sugar to our cells for energy. Research has shown that people who eat more whole grains have lower blood glucose levels than those who eat refined flour.
White rice
If you’re worried about your weight, you should know that white rice is a refined carbohydrate. Refined carbohydrates lack nutrients and digest quickly, causing a spike in blood sugar followed by a crash. This is not a good thing for your health, or weight loss efforts. Instead, consider choosing brown rice noodles, which are closer to whole grains. Here are the main reasons why you should switch to brown rice.
White bread
Many of the breads that we eat are made of refined carbohydrates, or simple sugars. These carbs are high in calories and have no nutritional value, hence their label as “empty calories.” To spot a refined carbohydrate, look for the texture of the bread and the fact that it contains added sugars and artificial sweeteners. Whole-wheat bread does not contain refined carbohydrates. Whole-wheat bread is a more healthy choice for your daily diet as it contains more fiber.
Potatoes
The nutrient content of potatoes depends on how they are cooked. When steamed or microwaved, they retain more of their original nutrients. Eaten cold, potatoes are rich in resistant starch, which helps keep blood glucose levels stable. Avoid frying potatoes. If you must fry them, eat them only in moderation. Sweet potatoes and white potatoes have similar nutrient profiles. They are both good choices for a low-GI diet.