Many foods that contain carbohydrates are healthy and nutritious. But simple carbohydrates called refined carbohydrates, most of the nutrients and fiber have been taken.
Refined carbohydrateyemekIt triggers diseases such as obesity, heart disease and type 2 diabetes. Nutritionists refined carbohydrate consumptionagree on the reduction.
What are refined carbohydrates?
Refined carbohydrate; Also known as simple carbohydrates or processed carbohydrates. There are two main types:
Refined grains: These are grains that have been stripped of their fibrous and nutritious parts. Refined carbohydratesIts fiber, vitamins and minerals have been extracted. Therefore, it is empty calories.
What foods contain refined carbohydrates?
refined flour
Milk powder
Macaroni
White bread
White rice
white sugar
Breakfast cereals
Pastries
Waffles and snacks
Desserts
white mashed potatoes
Fried potatoes
Soda
Packaged fruit and vegetable juice
Energy drinks
Fried foods
Biscuit
What are the harms of refined carbohydrates?
Fiber and micronutrient content
Whole grains It is very high in dietary fiber. These consist of three main parts:
Bran: It is a hard outer layer that contains fiber, minerals and antioxidants.
Seed: It is the nutrient-rich core that contains carbohydrates, fats, proteins, vitamins, minerals, antioxidants and plant compounds.
Endosperm: It is the middle portion that contains mostly carbohydrates and a small amount of protein. The bran and germ are the most nutritious parts of whole grains.
During the refining process, the bran and germ are removed along with all the nutrients they contain. This process leaves almost no fiber, vitamins and minerals in refined grains. All that is left is fast-digesting starch with a small amount of protein.
Decreased fiber consumption; increases the risk of diseases such as heart disease, obesity, type 2 diabetes, colon cancer and various digestive problems.
causes weight gain
Refined carbohydratesThe fiber content is low. It is digested quickly and causes large fluctuations in blood sugar levels. This triggers overeating.
This is because foods with a high glycemic index lead to short-term satiety that lasts for an hour. On the other hand, foods with low glycemic index provide a feeling of satiety for about 2-3 hours.
The second reason to use the refined carbohydrates can cause inflammation in the body. Inflammationleptin resistanceIt is one of the main causes of obesity and obesity.
Causes fat accumulation in the belly
how much refined carbohydrate The more you consume, the greater the risk of accumulating fat in the belly area.
One of the most dangerous types of fat is the fat that accumulates in the belly area and it is difficult to get rid of it.
Raises blood sugar fast
Refined carbohydratesIt has no nutritional value. Along with its calories, it also has a high glycemic index.
Glycemic indexis the value given to a food based on how it affects blood sugar levels. Refined carbohydratesIt raises blood sugar levels quickly and has a short-term effect on satiety.
Increases risk of heart disease and type 2 diabetes
Heart disease ve type 2 diabetesare very common diseases worldwide. People with type 2 diabetes have a higher risk of developing heart disease.
Researches, refined carbohydratesIt shows that consuming too much sugar increases insulin resistance and blood sugar levels. These are the main symptoms of type 2 diabetes.
Refined carbohydratesIt also increases blood triglycerides. This is a risk factor for both heart disease and type 2 diabetes.
Causes bowel problems
Good gut bacteria aid digestion and feed on dietary fiber found in food sources of complex carbohydrates. But refined carbohydratesThere is no fiber either.
Highly refined carbohydrateEating milk reduces the number and variety of good gut bacteria that can affect digestion and cause constipation.
Can cause cancer
Highly refined carbohydrateEating milk increases the risk of cancer.
Refined carbohydrates are closely related to obesity caused by inflammation in the body.
