{"id":9480,"date":"2023-12-16T05:25:51","date_gmt":"2023-12-15T22:25:51","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9480"},"modified":"2023-12-16T05:25:51","modified_gmt":"2023-12-15T22:25:51","slug":"everything-you-need-to-know-about-refined-carbs","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9480","title":{"rendered":"Everything You Need to Know About Refined Carbs"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Refined people tend to be complex individuals who are beneficial to have around. Refined\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-carbs\" target=\"_blank\" rel=\"noopener\">carbs<\/a>\u00a0are exactly the opposite.<\/p>\n<p>Although carbohydrates are <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-are-carbs-important\" target=\"_blank\" rel=\"noopener\">necessary for our bodies to function<\/a>, there are healthy versions and those that are <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/good-carbs-vs-bad-carbs\" target=\"_blank\" rel=\"noopener\">less healthy<\/a>. Whole carbs deserve a regular spot at your table, while refined carbs should be shown the door. Read on to find out why.<\/p>\n<h2>What Are Refined Carbs?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25115549\/refined-carbs-600-white-bread.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-164477\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25115549\/refined-carbs-600-white-bread.jpg\" alt=\"Isolated White Bread | Refined Carbs\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Generally, refined carbs are processed foods that have been stripped of nutrients. \u201cRefined\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\">carbohydrates<\/a>\u00a0are foods that have been <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">highly processed<\/a> such that most <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dietary-fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a> is removed, allowing the body to rapidly absorb the food in the form of the glucose molecule to use for energy,\u201d says <a href=\"https:\/\/www.trimerahealth.net\/about-our-team\" target=\"_blank\" rel=\"noopener\">Rebecca Maxwell, MD<\/a>, an integrative medicine specialist in Pearland, Texas.<\/p>\n<p>For example, to make white bread, manufacturers remove the outer coating of a wheat kernel (known as the bran) and the germ, leaving only the inner endosperm, which is ground into flour.<\/p>\n<h3>Refined vs. whole carbs<\/h3>\n<p>What refined carbs do to the body isn\u2019t pretty. \u201cRefined carbs are very rapidly absorbed from the gut into the bloodstream,\u201d says Maxwell.<\/p>\n<p>Refined carbs cause blood sugar to spike, which sets off an array of mechanisms that are NOT healthy. The blood sugar spike causes insulin to rush to the scene to lower the blood sugar \u2014 and often times, it does its job too well, and you end up crashing <em>and<\/em> feeling hungry again! This is a vicious cycle that can lead to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-happens-to-your-body-when-you-overeat\" target=\"_blank\" rel=\"noopener\">overeating<\/a> and the health problems that go along with it.<\/p>\n<p>\u201cThe modern American diet contains far too much processed, refined, and simple carbohydrates, resulting in increased rates of obesity, diabetes, <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/102\/2\/454\/4564524\">depression<\/a>, and other illnesses,\u201d says Maxwell.<\/p>\n<p>A study published in <em><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/101\/6\/1216\/4564539\">The American Journal of Clinical Nutrition<\/a>\u00a0<\/em>tracked 120,000 men and women over 16 years; researchers found that people who ate more refined grains, starches and sugars were most likely to gain weight.<\/p>\n<p>Conversely, whole, aka <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\" target=\"_blank\" rel=\"noopener\">complex carbs<\/a>, maintain their basic structure \u2014 nothing has been removed during processing.<\/p>\n<p>\u201cComplex carbs haven\u2019t been stripped of any important nutrients, and don\u2019t have any sugars added to them,\u201d says <a href=\"https:\/\/masalabody.com\/diana-gariglio-clelland\/\" target=\"_blank\" rel=\"noopener\">Diana Gariglio-Clelland, RD<\/a>, a registered dietitian in Pasco, Washington. Because they digest more slowly, complex carbs are more filling, and will keep you satiated longer than refined carbs, so they control appetite and keep blood sugar levels more stable.<\/p>\n<p>Some examples of complex carbs include:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/6-benefits-of-whole-grains\" target=\"_blank\" rel=\"noopener\">Whole grains<\/a><\/li>\n<li>Whole fruits<\/li>\n<li>Starchy vegetables<\/li>\n<li>Beans and legumes<\/li>\n<\/ul>\n<h2>What Foods Are Refined Carbs?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25115554\/refined-carbs-600-white-rice.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164478\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25115554\/refined-carbs-600-white-rice.jpg\" alt=\"Isolated White Rice | Refined Carbs\" width=\"700\" height=\"465\"\/><\/a><\/p>\n<p>It\u2019s best to minimize refined carbs as part of a healthy, varied diet.<\/p>\n<p>Examples of refined carbs include:<\/p>\n<ul>\n<li>White bread<\/li>\n<li>White rice<\/li>\n<li>White flour<\/li>\n<li>Processed breakfast cereals<\/li>\n<li>Pizza dough<\/li>\n<li>Cakes<\/li>\n<li>Cookies<\/li>\n<li>Pastries and other baked goods<\/li>\n<\/ul>\n<h3>Beware of refined carbs that sound healthy<\/h3>\n<p>Don\u2019t be fooled by marketing claims and labels that make certain foods sound healthier than they really are. For example, seven-grain bread sounds healthy, right? Well, this isn\u2019t always the case. Those seven grains may all be refined.<\/p>\n<p>And just because crackers are \u201corganic\u201d and \u201call natural\u201d or \u201cgluten-free\u201d doesn\u2019t mean that they are not refined. So be sure to turn that box or bag around and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/nutrition-facts-label-food-label\" target=\"_blank\" rel=\"noopener\">check the nutrition facts<\/a>, not just the claims made on the front of the packaging.<\/p>\n<p>To choose the \u201cbest\u201d processed carbs like bread, always check the nutrition facts label. Select a product with a whole grain listed as the first ingredient, little or no <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener\">added sugar<\/a>, and as much fiber (and as few ingredients) as possible.<\/p>\n<h2>Why We Need Carbohydrates<\/h2>\n<p>But just like fats, carbs shouldn\u2019t be demonized. It\u2019s just about choosing the right ones. Carbohydrates are, in fact, the brain\u2019s <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-are-carbs-important\" target=\"_blank\" rel=\"noopener\">preferred source of fuel<\/a>.<\/p>\n<p>\u201cOur bodies need carbohydrates as our primary energy source, from fueling a run to allowing our brain and organs to function,\u201d says Gariglio-Clelland. \u201cWhen we choose complex carbohydrates, it provides longer-lasting energy than the short-lived sugar spike from refined carbs and added sugars.\u201d<\/p>\n<h2>Healthy Carbs Choices<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25115543\/Refined-Carbs-600-superfoods.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-164476\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25115543\/Refined-Carbs-600-superfoods.jpg\" alt=\"Variety of Superfoods | Refined Carbs\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Healthy carbs include fruit, veggies, potatoes, whole grains, beans and legumes.<\/p>\n<p>A good tool for choosing healthy carbs is the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/glycemic-index\" target=\"_blank\" rel=\"noopener\">Glycemic Index<\/a>, a scale developed by researchers at the University of Sydney. Foods are ranked on the index by how quickly their carbs are digested by the body and raise the blood sugar level.<\/p>\n<p>\u201cHigh GI\u201d foods are typically refined carbs , sugars and sweet treats.; \u201clow GI\u201d foods include whole carbs, meat, and eggs. For example: White bread is 75 on the GI scale, while chickpeas are 28 and cauliflower is a 6.<\/p>\n<p>Being aware is half the battle. While there\u2019s certainly room for cookies and muffins and other refined carbohydrates in our diets, choosing whole, complex carbs the majority of the time ensures a more balanced, healthy diet overall.<\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25120044\/Refined-Carbs-600-pin.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-164479\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/25120044\/Refined-Carbs-600-pin.png\" alt=\"Pin Image of Refined Carbs | Refined Carbs\" width=\"550\" height=\"825\"\/><\/a><\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Refined people tend to be complex individuals who are beneficial to have around. Refined\u00a0carbs\u00a0are exactly the opposite. Although carbohydrates are necessary for our bodies to function, there are healthy versions and those that are less healthy. Whole carbs deserve a regular spot at your table, while refined carbs should be shown the door. Read on &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9481,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-9480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9480","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9480"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9480\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9481"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}