Refined Carbs Are Scientifically Linked to Obesity

Not all carbs are the same.

Many whole foods that are high in carbs are incredibly healthy and nutritious. On the other hand, refined or simple carbs have had most of the nutrients and fiber removed. Eating refined carbs is linked to drastically increased risk of many diseases, including obesity, heart disease and type 2 diabetes.

Almost every nutrition expert agrees that refined carbs should be limited.However, they are still the main source of dietary carbs in many countries.

What Are Refined Carbs?

Refined carbs are also known as simple carbs or processed carbs.

There are two main types:

  • Sugars: Refined and processed sugars, such as sucrose (table sugar), high fructose corn syrup and agave syrup.
  • Refined grains: These are grains that have had the fibrous and nutritious parts removed. The biggest source is white flour made from refined wheat.

Refined carbs have been stripped of almost all fiber, vitamins and minerals. For this reason, they can be considered as “empty” calories. They are also digested quickly, and have a high glycemic index. This means that they lead to rapid spikes in blood sugar and insulin levels after meals.

Eating foods high on the glycemic index has been linked to overeating and increased risk of many diseases. Sadly, sugars and refined grains are a very large part of the total carbohydrate intake in many countries.

The main dietary sources of refined carbs are white flour, white bread, white, rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals and added sugars.

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