What are refined carbohydrates?
Simple or refined carbohydrates (sometimes called “bad” carbs) include sugars and refined grains that have been stripped of their bran, fiber, and nutrients. This includes white bread, pizza dough, pasta, pastries, white flour, white rice, sugary desserts, and many breakfast cereals. They are digested quickly, and their high glycemic index causes unhealthy spikes in blood sugar. These carbohydrates can also lead to mood and energy fluctuations, as well as fat accumulation, particularly around the waist. When you consume simple or refined carbohydrates, your bloodstream is flooded with sugar, which triggers a surge of insulin to flush it out. This excess insulin can leave you feeling hungry soon after a meal, often accompanied by cravings for more sugary carbohydrates. This can lead to overeating, weight gain, and, over time, insulin resistance and type 2 diabetes. Diets high in refined carbohydrates and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide among teenagers.
Why it’s hard to cut back on refined carbohydrates
For many of us, cutting back on sugary treats and overcoming our carbohydrate cravings can seem like a daunting task. Besides being found in obvious foods like sugary snacks, desserts, and candy, sugars are also hidden in many of the processed foods we consume: sodas, coffee drinks, fruit juices, bread, pasta sauce, and frozen meals.
Cutting back on refined carbohydrates doesn’t necessarily mean feeling unsatisfied or giving up comfort foods forever. The key is choosing the right kinds of carbohydrates. Complex or unrefined carbohydrates (sometimes called “good” carbs) include vegetables, whole grains, and naturally sweet fruits. They digest more slowly, which helps stabilize blood sugar and limits fat storage.
By focusing on whole foods and complex, unrefined carbohydrates, you can reduce your sugar and simple carbohydrate intake, stabilize your blood sugar, maintain a healthy weight, and still find ways to satisfy your sweet tooth. Not only will you feel healthier and more energetic, but you might also lose that stubborn belly fat that often bothers us.
The Link Between Refined Carbs and Belly Fat: Much of the belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and an increased risk of diabetes. Calories from fructose (found in sugary drinks like sodas, energy and sports drinks, coffee drinks, and refined carbohydrates such as donuts, muffins, cereals, candy, and granola bars) are more likely to accumulate around your abdomen.
Reducing your consumption of these sugary foods can not only slim your waistline but also lower your risk of developing diabetes.
Refined vs. Unrefined Carbohydrates
Carbohydrates are one of your body’s primary sources of energy. Health organizations, such as the U.S. Department of Health and Human Services, recommend that 45 to 65 percent of your daily calories come from carbohydrates. However, the majority of these carbohydrates should come from complex, unrefined carbohydrates rather than refined carbohydrates.
Unlike simple carbohydrates, complex carbohydrates are digested slowly, causing a gradual rise in blood sugar. They are typically rich in nutrients and fiber, which can help prevent serious illnesses, promote weight loss, and improve your energy levels. Generally, “good” carbohydrates have a lower glycemic load and may even protect against type 2 diabetes and cardiovascular problems later in life.
Complex carbohydrates include:
- Unrefined whole grains: whole-wheat or multigrain bread, brown rice, barley, quinoa, bran cereals, and oatmeal.
- Non-starchy vegetables: spinach, green beans, Brussels sprouts, celery, tomatoes.
- Legumes: kidney beans, baked beans, peas, lentils.
- Nuts and nuts: peanuts, cashews, walnuts.
Fruits: apples, berries, citrus fruits, bananas, pears.
What are the glycemic index and glycemic load?
The glycemic index (GI) measures how quickly a food raises your blood sugar, while the glycemic load measures the amount of digestible carbohydrates (total carbohydrates minus fiber) in that food. While both tools can be helpful, constantly referring to charts can be unnecessarily complicated. Unless you’re following a specific diet, most people find it easier to stick to the general principles of what distinguishes a “refined” carbohydrate from an “unrefined” one.
Switching to Complex and Unrefined Carbohydrates
While there are many health benefits to switching from simple to complex carbohydrates, you don’t have to give up fries or a slice of white bread forever. In fact, when you cut out certain foods, it’s natural to crave them even more.
| Instead, think of refined carbohydrates and sugary foods as occasional treats rather than a regular part of your diet. As you reduce your consumption of these unhealthy foods, you’ll likely find that your cravings gradually decrease. | |
|---|---|
| Choose Healthier Unrefined Carbohydrates | Instead of… |
| Try… | White Rice |
| Brown or Wild Rice, Shredded Cauliflower | French Fries |
| Mashed Cauliflower, Sweet Potato, Boiled and Cooled White Potatoes with Skin On | Regular Pasta |
| Whole Wheat Pasta, Spaghetti Squash | White Bread |
| Whole Wheat or Multigrain Bread | Sweetened Breakfast Cereals |
| High-Fiber, Low-Sugar Cereals | Instant Oatmeal |
| Stone-Cut or Rolled Oats | Cornflakes |
| Low-Sugar Bran Flakes | Corn |
Leafy Greens
Corn or Potato Chips
Nuts or Raw Vegetables for Dipping
Added Sugar, Empty Calories
Your body gets all the sugar it needs from naturally occurring sugars in foods, such as fructose in fruit or lactose in milk. Added sugar in processed foods provides no nutritional value: it is simply empty calories that can compromise a healthy diet, promote weight gain and increase the risk of serious health problems.
- However, it’s unrealistic to try to completely eliminate sugar and empty calories from your diet. Nutrition experts recommend limiting added sugars to 25 grams per day (about 6 teaspoons) for women and 37.5 grams per day (about 9 teaspoons) for men. To give you an idea, a 33 cl can of soda contains an average of 7 to 8 teaspoons of added sugar—and some drinks like milkshakes or sweetened coffees contain even more. In France, the average person consumes about 100 grams of added sugar per day, well above the recommended levels. By being mindful of the amount of sugar in your diet, you can reduce your intake to healthier levels. This can transform your appearance, well-being, and daily energy levels.
- How to Reduce Your Sugar Intake
- Reduce Gradually
- : Gradually decrease the amount of sugar in your diet to allow your taste buds time to adjust and break your sugar cravings. Cook More at Home
- : By preparing your own meals, you can ensure that you and your family are eating fresh, healthy dishes without added sugar. Reinvent Your Recipes
- : Many desserts are just as delicious with less sugar. Avoid Sugary Drinks, Even “Diet” Versions
- : Artificial sweeteners can trigger sugar cravings and contribute to weight gain. Replace sodas with sparkling water with a splash of fruit juice, or blend skim milk with a banana or berries for a healthy and delicious smoothie. Avoid Processed or Packaged Foods
- About 75% of processed foods contain added sugar, including canned soups, frozen meals, and “diet” meals. These hidden sugars add up quickly.
- Be mindful when eating out:
Many sauces, dressings, and marinades contain sugar. Ask for them on the side to better control your intake.
Choose healthier snacks:
Cut back on sugary snacks like candy, chocolate, and cakes. Satisfy your sweet tooth with naturally sweet foods like fruit, bell peppers, or natural peanut butter.
