2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Refined carbohydrates are rapidly absorbed into the bloodstream, causing dangerous spikes in blood sugar and insulin levels. The most common chronic diseases in people living in developed countries are associated with this type of carbohydrate, so it is reasonable to reduce their consumption to a minimum.
What are refined carbohydrates?
Refined carbohydrates can be in the form of refined sugars and starches. In fact, it is easier to determine which carbohydrates are not refined, as the term "refined" can mean a lot. All sugars and starches, except those that enter our bodies in the form of natural whole foods (such as fruits, legumes or sweet potatoes) are considered refined carbohydrates.
If you look at sweet or starchy foods that have not been subjected to any kind of processing, we are talking about unrefined carbohydrates.
Refined carbohydrates are a form of sugars and starches that do not exist in nature. They are derived from natural whole foods, but have been modified in some way through processing.
Processing methods include: industrial extraction, thickening, purification and enzymatic conversion.
Refined sugars are easy to identify because they are sweet and usually look like crystals, syrups and powders. Determining refined starches, as well as refined grains, is much more difficult.
List of products containing refined carbohydrates
- All desserts except whole fruits;
- Ice cream, sorbet, frozen yogurt;
- Most bakery products;
- Crackers;
- Biscuits, cakes;
- Muffins, pancakes;
- Waffles, pastries, candies;
- Chocolate (dark, white and milk);
- Products with breading or dough;
- All types of dough;
- Most pasta, couscous;
- Jams and jams;
- Donuts, pretzels;
- Puddings and boiled creams;
- Pizza (because of the flour in the dough);
- Corn chips;
- Most rice and corn cakes (unless they are made from wholemeal flour);
- Croutons;
- Mustard, ketchup and most barbecue sauces;
- Tomato sauces, salad dressings and other canned sauces;
- Sweet yoghurts and other sweetened dairy products;
- Sweet carbonated drinks;
- Condensed milk and most milk substitutes (soy, almond, oat, etc.) because they contain sugar in their composition;
- Dessert wines and liqueurs.
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Refined Carbohydrates: What Are They And Why Are They Harmful?
Not all carbohydrates are equal. The truth is that this food group is often seen as harmful . However, this is a myth - some foods are rich in carbohydrates, but on the other hand are extremely useful and nutritious. On the other hand, refined carbohydrates are harmful because they do not contain vitamins and minerals, they have no nutritional value.
The Most Harmful Foods That Are Sources Of Refined Starch
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What Are Refined Carbohydrates?
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Fruits High In Carbohydrates
Fruits are a big part of any healthy menu. They are rich in vitamins, minerals, fiber and other nutrients that our bodies need. Many of them also contain antioxidants that can protect us from cancer. Of course, as with any other food, you should not overdo it.
Main Sources Of Refined Carbohydrates
Studies show that one of the main reasons for the increasing rate of obesity in humans is the increased intake of refined carbohydrates . In fact, like sugar, the consumption of refined excess carbohydrates can lead to various harmful effects on overall human health.
