Now is the Time to Learn more about Refined Carbohydrates Refined Sugar
● Refined carbs and sugar
● Good and bad carbs
● Added Sugar
● Spotting Hidden Sugar
It is important to know in details of the above terms if you are one who wishes to go by calorie way to reduce weight. They are the convenient foods we crave when we are feeling down or stressed: pasta, fries, white bread, cookies, pastries, ice cream, cakes. But these plain or refined carbohydrates cause rapid spikes in blood sugar, fluctuations in mood and energy, and add to fat, moreover around your waistline. Avoid these diet collaborators don’t mean feeling unsatisfied or never enjoying comfort food again.
The trick is to select the right carbs. Carbs such as vegetables, whole grains, and naturally sweet fruit digest slower as they are complex carbs, resulting in stable blood sugar and less fat accumulation. One will not only feel healthier and more energetic, but you could also cut that stubborn belly fat, many of us combat with it.
Why are refined carbs and sugar not good for your health?
Refined, simple carbohydrates have sugars and refined grains that have been deprived of all bran, fiber, and nutrients. These involve white bread, pizza dough, pasta, pastries, white flour, white rice, and many breakfast bowls of cereal. They digest at a great pace, and their high glycemic index causes unhealthy spikes in blood-sugar levels.
When one has refined carbs, your bloodstream is flooded with sugar which provokes the flow of insulin to remove the sugar from the blood flow. All this insulin can make you feel hungry soon after a meal, often craving more sugary carbs. This may lead to overeating, add on weight, and gradually lead to insulin resistance and type-2 diabetes. These foods are reason to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicidal tendencies in teenagers.
For people who are reducing on sugary treats and overcoming our carb cravings can seem like a baffling task. It’s always there in most of the comfort foods such as sugary snacks, desserts, and chocolates, sugar is also hidden in much of the processed food we use in daily life from soda, coffee and fruit drinks to bread, pasta sauce, and frozen dinners.
One can concentrate on other stuffs rather than unrefined carbs and can cut back your intake of sugar and refined carbs, that will keep your blood sugar stable, maintain a healthy weight, and still one has to find means to satisfy our sweet tooth.
The not so sweet hitch amidst sugar and waistline (belly fat):
A lot of belly fat wraps the abdominal organs and liver and is closely connected to insulin resistance and highers the risk of diabetes. Calories obtained from fructose like in sugary beverages such as soda and so called energy drinks, coffee drinks, and processed desserts like doughnuts, muffins, cereals, candies, and granola bars are more likely to contribute to fat around your abdomen. Reducing on sugary foods can lead to a slimmer waistline as well as a lower risk of diabetes.
Good and Bad carbs:
Carbohydrates are one of your body’s prime sources of energy. Health organizations recommend that 45 to 65 percent of your daily calories should come from carbohydrates. Perhaps, the majority of these should be from complex, unrefined carbs instead of refined carbs.
Contrast to simple carbs; complex carbohydrates are digested slowly, causing a gradual rise in blood sugar. They are usually high in nutrients and fiber, which can help prevent serious disease, helping with weight-loss, and also improves your energy levels. Good carbohydrates have a minor glycemic load and can even contribute to protecting against type 2 diabetes and cardiovascular problems in the future.
About the glycemic index and glycemic load:
The glycemic index measures how rapidly food spikes your blood sugar, while the glycemic load measures the amount of digestible carbohydrate the food contains.
While both can be useful tools, having to refer to different tables can be unnecessarily complicated. Unless you’re on a particular diet, most people find it effortlessly to stick to the instructions of what is a carb good or bad.
Swap to good carbs:
Yes, there are health advantages of switching from refined to complex carbs, you don’t have to force yourself to never again eating French fries or a slice of white bread. When you are trying to avoid certain foods, it’s natural to crave those foods even more.
Instead, make refined carbs and sugary foods few indulgences rather than a daily part of your diet. As you limit your intake of these unhealthy foods, One will likely find yourself craving them less and less.
Choose healthier carbs
1. White rice, Brown rice, cauliflower
2. White potatoes (including fries)
3. Cauliflower mash, sweet potato
4. Regular pasta, Whole-wheat pasta, spaghetti squash
5. White bread, Whole-wheat or whole-grain bread
8. Non-Starchy Veggies
9. Sugary breakfast cereal
10. High-fiber, low-sugar cereal
11. Instant oatmeal
12. Steel-cut or rolled oats
14. Low-sugar bran flakes
15. Leafy green vegetables
Added sugar is just devoid calories:
Our body gets sugar naturally—fructose in fruit or lactose in milk, as an illustration. The extra sugar in processed food has no nutritional value but just means a lot of empty calories that can hamper any healthy diet, add to weight gain, and increase your risk for serious health problems.
Also, it’s unrealistic to try to eliminate all sugar and empty calories from your diet. The Heart specialists are limiting the amount of added sugars you consume to no more than “100 calories per day for women and 150 calories per day for men”. If that still sounds like a lot, it’s worth remembering that a 12-ounce soda contains up to 10 teaspoons of added sugar some shakes and sweetened coffee has even more.
The regular person currently consumes 19.5 teaspoons of extra sugar each day, often without knowing it. Become more alert of the sugar in your diet; then one can reduce down the intake to the suggested levels and make a huge difference to the way you look, think, and feel.
How to reduce sugar levels:
Slowly cut down the sugar in your daily diet a little by little to give your taste buds time to habituate and wean yourself off the craving. It is advised to cook maximum times at home. By preparing more of your food, you can ensure that you and your family eat fresh, wholesome meals without added sugar. Give recipes a renovation. Many dessert recipes taste surprisingly good with less sugar too.
Avoid sugary drinks as even the so-called diet versions. Artificial sweetener can further provoke sugar cravings that contribute to weight gain. Instead of soda, try adding a splash of fruit juice to sparkling water. Or brew skim milk with a banana or berries for a delicious, healthy smoothie.
Avoid processed or packaged foods. Most of the packaged food contains added sugar—also instant soups, frozen dinners, that can quickly add up to unhealthy amounts. One has to be on high alert when eating out. Most gravy, dressings, and sauces are packed with sugar, so ask for it to be served on the side.
Eat snacks which are healthy. Reduce on sweet snacks such as candy, chocolate, and cakes. Instead, satisfy your sweet tooth with naturally sweet food such as fruit, peppers, or natural peanut butter. Create your frozen treats. Chill pure fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or make frozen fruit cubes using pineapple, bananas, grapes, and berries. Check epithet of all the packaged food you buy. Select low-Sugar products but be aware that manufacturers often try to hide sugar on labels.
How to see covered sugar in the food:
Being careful about sweets is only part of the way of cutting back the sugar in one’s diet. Sugar is also hidden in canned foods, fast-food meals, and grocery store staples such as bread, cereals, conserved foods, pasta sauces, instant soups, mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to locate hidden sugar on food labels, which can take some discovery:
For example an oat-based cereal with almonds whose package boasts that it is “great tasting,” “heart-healthy” and “whole grain guaranteed.”
For example, Here’s the list of ingredients:
Whole-grain oats, whole-grain wheat, brown sugar, almonds, sugar, crisp oats, corn syrup, toasted oats, salt, malt syrup, wheat biscuits, honey, and corn syrup, honey, and brown sugar syrups.
Combine brown sugar, sugar, corn syrup, high-fructose corn syrup, honey, brown sugar syrup, and they add up to a massive dose of empty calories—more than 27% of this cereal is added sugar, which is hidden to others from scanning the ingredient list.