Carbohydrates are a vital component of our diet as these are the main source of energy in the body. Not every carb, however, is equal. Although unprocessed and whole carbohydrates like whole grains, fruits and vegetables have important nutrients and fiber, refined carbohydrates lose most of the nutritional and fiber contents during processing. White bread, pastries, sugary snacks, soft drinks and a host of packaged foods are common sources of refined carbs. These foods may have severe effects on your body and health in the long-term when consumed regularly.
What Are Refined Carbs?
Refined carbohydrates are obtained by taking the bran and germ off the whole grains. The end product of this process is mostly starch that can easily be digested into sugar. The outcome is a low-fiber, low-vitamin, and low-mineral high-calorie and high-simple-sugar product. Examples of refined carbs are white rice, white bread, pasta made of refined flour, cookies, cakes, and sugary drinks. They are easy to cook and they taste good, however, they get into the blood stream quickly and cause blood sugar levels to spike.
Effect on Insulin and Blood Sugar.
The rapid rise in sugar levels in the blood is one of the quickest consequences of eating refined carbohydrates. Since refined carbs lack fiber, they are digested rapidly leading to a rapid rise in glucose levels. This triggers the pancreas to produce an insulin hormone which aids the cells to absorb sugar to generate power. With time, recurrent surges in blood sugar and insulin may cause insulin resistance when the cells of the body lose their sensitivity to insulin. One of the primary risks of type 2 diabetes, metabolic syndrome, and obesity is insulin resistance.
Gaining weight and accumulation of fats.
The weight gain hasa close relation with refined carbs. High refined carbohydrate foods are rich in calories but are not satisfying thus causing addicts to overeat. Moreover, a sharp increase or, conversely, decrease in glucose levels can cause the desire to consume more glucose-containing products, and the problem of overeating and energy crashes occurs. The glucose that is not utilized immediately as energy breaks down into fat and gets stored in the body, especially around the abdomen. This in the long run can lead to obesity and cardiovascular diseases.
Effects on Heart Health
Hearts are not healthy when refined carbs are consumed regularly. High amounts of refined sugars and starches in the diet have also been linked to elevated levels of triglycerides, a form of fat in the blood, which has the potential to increase the risk of heart disease. Refined carbs are also associated with increased levels of LDL cholesterol or bad cholesterol and decreased HDL levels or good cholesterol. Such a combination fosters inflammation and deposition in the arteries which in the long run is likely to cause heart attacks and strokes.
Influence Mental Health and Energy Level.
Refined carbohydrates can also affect your mood and thinking ability. These carbohydrates too can cause a sudden rise and fall in blood sugar that leads to energy highs and lows, irritability and lack of concentration. The excessive consumption of refined sugars over the years has been linked to an increased susceptibility of developing depression and anxiety. Fine carbs provide an immediate energy boost or sugar rush although the subsequent crash leaves you feeling wiped out both physically and mentally rather than refreshed.
Digestive Health Concerns
Since refined carbs lack fibre, they do not contribute to healthy digestion. In addition to keeping bowels regular, fiber helps maintain gut health, and feed the beneficial gut bacteria. High amounts of refined carbohydrates and low amounts of fiber may cause constipation, bloating, and gut microbial imbalance. In the long term, bad gut health can not only impact digestion, but also immunity, mood regulation, and metabolism as a whole.
Greater Exposure to Chronic Diseases
In addition to obesity, diabetes and heart disease, refined carbs have been linked to a number of other chronic illnesses. Repeat doses can increase the inflammatory activity of the body, a primary cause of most diseases, including certain types of cancer, fatty liver disease, and impaired thinking. People who consume large amounts of sugary and processed foods tend to have elevated indicators of oxidative stress and inflammation, which both hasten the aging process and make people more susceptible to disease.
How to minimise Refined Carbohydrates in your Food
Reduction of refined carbs can make a big positive difference to your health. Starting with white bread, pasta, and rice, it is recommended to replace it with whole-grain refinements, such as whole wheat, brown rice, oat, and quinoa. Add additional fruits, vegetables, legumes and nuts that contain fiber, needed vitamins and minerals and keep you full and energized. Food labels can also be read to determine if there are hidden sugars and refined starches in processed foods. By gradually decreasing the amount of refined carbohydrates one can stabilize blood sugar, maintain weight, increase energy levels, and decrease the risk of chronic disease.
The Benefits of Whole Carbs
Oat carbohydrates are slower to digest and can give a constant supply of energy without glucose bursts. They contain high amounts of fiber, which promotes healthy digestion, lowers the levels of cholesterol, and maintains a normal weight. Whole carbs also have necessary nutrients such as B vitamins, iron, magnesium and antioxidants that are lost in the refining process. The answer is by consuming whole grains and natural sources of carbohydrates, you are giving your body what it requires as well as keeping your health safe in the long run.
Conclusion
Refined carbohydrates can be easily prepared and tasty, but their effects on the body and health cannot be overlooked. Frequent usage can lead to a blood sugar deficiency, obesity, intestinal discomfort and an increased risk of persistent conditions such as diabetes, coronary heart disease, and inflammatory ailments. Once you learn the impact of refined carbs on your body, you can make better choices when it comes to making your diet. Replacing refined carb with whole grains, fruits, vegetables and legumes can help stabilize energy levels, increase overall health, and lead to longer, healthier living. This is not limiting, but feeding your body the good fuel that it needs to operate.
