November 15, 2022

Refined carbohydrates

Carbohydrates are one of human body's main sources of energy. Health organizations such as the U.S. Department of Health and Human Services recommend that 45 to 65 percent of daily calories should come from carbohydrates.

The whole carbohydrates are minimally processed and contain the fiber found naturally in the food, while refined carbohydrates have been processed more and have had the natural fiber removed or changed. Refined carbohydrates, also known as ‘simple’ carbohydrates, refer to sugars (e.g., glucose, fructose, sucrose) or anything made from grains which have had the fibrous wheat germ and bran removed.

The body uses refined carbohydrates much more quickly than it uses unrefined carbohydrates. As a result, refined carbohydrates create a short burst of energy, whereas unrefined carbohydrates release energy more slowly throughout the day. Eating refined carbohydrates is linked to drastically increased risk of many diseases, including obesity, heart disease and type 2 diabetes. They digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels. This causes the body to produce lots of insulin to allow the glucose to enter the body’s cells to be used as energy.

There are two main types of refined carbohydrates:
*Refined grains

As well as being present in obvious foods such as sugary snacks, desserts, and candies, sugar is also hidden in much of the processed food people eat—from soda, coffee and fruit drinks to bread, pasta sauce, and frozen dinners.
Refined carbohydrates

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