What are refined grains and sugars?
What are refined, simple, or “bad” carbs? Bad or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals.
What foods are high in refined sugar?
Here are some common foods refined sugar may be lurking in:
- Cookies, cakes and pastries.
- Bread, pasta and crackers.
- Pre-made beverages, including coffee, tea and sports drinks.
- Salad dressing and condiments.
- Tomato and pasta sauce.
- Peanut butter.
Do whole grains have more calories than refined grains?
Whole grain foods are not that much lower in calories. Many people assume that whole grain foods are significantly lower in calories than refined grains, but this is not the case. A slice of 100% whole wheat bread has approximately the same number of calories as a piece of white bread, for example.
What are refined carbohydrates list?
Examples of refined carbs
- bread and tortillas containing white flour.
- waffles and pastries.
- breakfast cereals.
- white rice.
What is the downside of refining grains?
Refined grains are high in carbs that get digested and absorbed very quickly, leading to rapid spikes in blood sugar and subsequent hunger and cravings. They are linked to obesity and many metabolic diseases.
How can I eat no refined sugar?
Here are eight simple tips a person can use to help cut sugar from their diet:
- Take it slow. One of the most important things to remember when changing the diet is to do so gradually.
- Read product labels.
- Avoid simple carbohydrates.
- Avoid artificial sugars.
- Do not drink sugar.
- Focus on whole foods.
- Plan meals.
- Spice it up.
How do I get rid of refined sugar?
Tips for Cutting Down on Sugar
- Toss the table sugar (white and brown), syrup, honey and molasses.
- Swap out the soda.
- Eat fresh, frozen, dried or canned fruits.
- Compare food labels and choose products with the lowest amounts of added sugars.
- Add fruit.
- Cut the serving back.
- Try extracts.
- Replace it completely.
What is the healthiest whole grain?
Oats are among the healthiest whole grains you can eat. They’re not only packed with vitamins, minerals and fiber but also naturally gluten-free. What’s more, oats are rich in antioxidants, especially avenanthramide. This antioxidant has been linked to a reduced risk of colon cancer and lower blood pressure ( 6 ).
Is oatmeal a whole grain?
But regardless of which you choose, Slavin says all types of oatmeal are considered whole grains, and all should be more or less equal in terms of their basic nutritional properties. In other words, all kinds of oatmeal are healthy, experts say—with some caveats.
How do you avoid refined sugar and carbs?
- Curb your intake of sugar-sweetened drinks.
- Cut back on refined grain bread.
- Think about fruit juice.
- Choose lower-carb snacks.
- Start your day with eggs or other lower-carb breakfast foods.
- Use sugar alternatives.
- Consider the carb content of restaurant meals.
- Substitute alternative flours for white flour.
What kind of carbs are in refined grains?
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.
What foods are high in refined carbs and sugar?
The reason is that white bread, white rice, white pasta, sugar and other “white” foods are high in refined carbohydrates. These compounds have been linked to diabetes, obesity, cardiovascular disease, insulin resistance and inflammatory disorders.
How are refined grains different from whole grains?
While most refined grains are enriched with iron and B vitamins that are lost during the refining process, fiber is not added back, which means a diet high in refined grains can leave you deficient in fiber. Whole grains contain the entire grain kernel, which includes the bran, the germ and the endosperm.
Which is an example of a refined sugar?
Table sugar and high-fructose corn syrup (HFCS) are two common examples of refined sugars created this way. Table sugar, also known as sucrose, is typically extracted from sugar cane plants or sugar beets.