When carbohydrates are refined and processed they lose their complexity and become similar to simple carbohydrates. We already discussed the negative effects of simple carbohydrates on our health and the sudden spikes they cause in blood sugars.
Complex carbohydrates lose their magic once they enter the mill. All the industrial processing makes complex carbohydrates lose their value in nutrition.
The more a whole grain is refined and processed, the finer the particle size becomes. It’s almost converted to simple carbohydrate during this process.
Refined breads and grains made from white flour are treated by your body the same way as simple sugars. In general it’s a good idea to avoid anything made out of white flour.
From now on before including any carbohydrate into your diet you want to find out whether you are consuming it in its natural form or has it been processed somewhere.
Ask yourself the question ““Did this food come out of nature this way?” If the answer is yes, then you can go ahead and include it in your diet.
This distinction is very important and once you learn to make this distinction while planning your diet… you will notice great positive changes in your body and energy levels.
Foods that contain refined carbohydrates:
These include foods made with refined flour. These include:
- White bread
- Pie crusts
- Desserts such as pudding
Alternatives include brown rice, quinoa, whole-grain breads and beans.
Also, just because a juice says it is made with fruit doesn’t mean it is free of refined carbohydrates. In fact, fruit juices, fruit drinks and sodas are loaded with refined carbohydrates, making them a common cause of obesity.
Alternatives for these foods include drinking water, black tea (without sugar) and eating fresh fruit.