Refined Carbohydrates

Research shows that one of the major cause of the growing rate of obesity in people is an increased intake of refined carbohydrates. In fact just like sugar, their excessive consumption can result in various harmful effects on an individual's overall health.

Carbohydrates are the major source of energy in the body, which are decomposed into sugar (glucose) and transported to the different body parts. There are mainly two types of carbohydrates, simple and complex.

Complex carbohydrates are often referred to as starch or starchy foods like banana, whole grain breads, cereals, nuts etc., while simple carbohydrates are simple sugars that are found in all sweet food items like cakes, biscuits, chocolates, pizzas, soft drinks, etc.

Both these types are vital for our body, but as it is said, excess of anything is bad for health, the same is applicable here, as well. Hence, it is essential to limit the daily carbohydrates consumption as their excess can lead to numerous health problems like obesity, depression, hypoglycemia, heart diseases, and so on.

Refined carbohydrates are simple carbohydrates that have been processed from grains and stripped of its natural nutrition components like fiber, healthy oils, vitamins and minerals. The nutrient deficiency is mainly due to the removal of bran and germ from the whole grain, which are loaded with a variety of nutrients.

In fact, whole wheat grains comprise essential minerals like magnesium, healthy oils like vitamin E, health-enhancing insoluble fiber, and many other important vitamins.

Hence, consuming refined carbohydrates which are deprived of these essential nutrients on a regular basis can result in the deficiency of vitamins and minerals in the body which can affect the normal bodily functions and can contribute to the gradual onset of different health ailments.

Foods that are high in refined carbohydrates and sugar can lead to a rapid increase in the blood sugar levels which may put extra strain on the pancreas to release insulin hormone to maintain normal sugar levels. Hence, this condition can lead to type 2 diabetes, kidney damage and all other problems related to elevated blood sugar levels.

As we know that sugar in our body is converted to glycogen which is stored as an energy source for future use, excess amount of carbohydrate consumption can exceed the glycogen storage capacity and the sugar resulting from carbohydrate decomposition gets converted to body fat. Hence, they can lead to obesity and weight gain problems in people.

Research shows that after a certain period of time people having too much of these start developing cravings for foods high in sugar or refined carbohydrates, as well as experience fatigue, anxiety, mood swings or depression. Their consumption has also been associated with different heart diseases, different types of cancers, osteoporosis, tooth decay, liver diseases, and various degenerative disorders due to free radical tissue damage.

The list includes all food items prepared of refined flour or white flour, like white bread, donuts, cakes, cookies and pie crusts. Likewise, another commonly eaten food made of white flour is pasta. White rice and other processed grains are also good sources.

However, their substitutes include brown rice, quinoa, whole-grain breads and beans. Other examples include desserts like cookies, puddings, custards, candies, jams, jellies, soft drinks, soda, etc.

The sweet and addictive nature of refined carbohydrates can make people have a tough time eliminating them from their diet. However, one cannot overlook their drawbacks and so should consume foods rich in them only in limited proportion.

Eating foods high in vitamins, minerals and fibers like fresh fruits, meat, fish, whole grain products, etc. as well as exercising regularly can help you lead a long, happy and healthy life.