Milly Gaines
Refined carbohydrates are carbs that have been stripped of their nutrients during processing. They are linked to obesity and metabolic diseases and are present in two main types of food: refined grains and refined sugars. Refined grains are processed to increase their shelf life, making them more affordable, but this also removes the B vitamins, iron, and dietary fibre. Refined sugars are found in a wide range of sweet and savoury foods, including sugary drinks, candies, and baked goods. As a result, a no-refined-carb diet eliminates these highly processed foods and encourages the consumption of whole grains, fruits, vegetables, and other unprocessed or minimally processed foods.
What is not allowed in a no-refined-carbs diet?
| Characteristics | Values |
|---|---|
| Refined grains | White bread, white rice, white pasta, cereals, pastries, desserts |
| Refined sugars | Table sugar, candies, cookies, cakes, sweetened drinks |
| Processed foods | Soda, sweetened coffee, sweetened tea, fruit drinks, frozen dinners |
| Starchy vegetables | Peas, corn, white and sweet potatoes |
| Legumes | Beans, lentils |
| Dairy | Milk, yogurt |
| Fruits | Whole fruits |
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What You'll Learn
- Refined grains such as white bread, white rice, and pastries
- Refined sugars like table sugar and high-fructose corn syrup
- Starches found in white potatoes, corn, and legumes
- Sugar-sweetened beverages, including soda, sweetened coffee, and juice
- Processed foods, for example, baked goods, frozen dinners, and sauces
Refined grains such as white bread, white rice, and pastries
Refined grains, such as white bread, white rice, and pastries, are not allowed in a no-refined-carb diet. This is because they are considered "bad carbs" that have been stripped of their bran, fibre, and nutrients during the refining process.
The refining process involves milling the grain to remove the bran and germ, improving the shelf life and texture of the grain. However, this also removes B vitamins, iron, and dietary fibre, resulting in a final product that lacks essential nutrients. While some manufacturers fortify refined grains with B vitamins and iron, other vital minerals and fibre are usually not added back in.
The absence of fibre in refined grains can negatively impact digestive health and blood sugar stability. Fibre is essential for maintaining bowel regularity and promoting satiety, and it helps to remove bad cholesterol (LDL) from the body. Without sufficient fibre, individuals may experience constipation and struggle to maintain stable blood sugar levels.
Additionally, the rapid digestion of refined grains can lead to spikes in blood sugar and energy levels, followed by crashes that leave individuals feeling hungry and tired. This can contribute to a higher calorie intake and potential weight gain.
Consuming refined grains has also been associated with negative impacts on metabolic, heart, brain, and mental health. Research suggests that diets high in refined grains may increase the risk of health conditions such as obesity, type 2 diabetes, insulin resistance, heart disease, high blood pressure, dementia, and Alzheimer's disease.
Therefore, it is recommended to choose whole grains, such as brown rice or whole grain bread, instead of their refined counterparts. Whole grains retain their nutritional value and provide a slower release of energy, contributing to stable blood sugar levels and improved overall health.
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Refined sugars like table sugar and high-fructose corn syrup
Refined sugars, such as table sugar and high-fructose corn syrup, are typically added to processed foods and beverages to enhance their taste and prolong their shelf life. They are commonly found in soft drinks, fruit drinks, flavoured yogurts, cereals, cookies, cakes, candy, and most processed foods. Even items that are not typically considered sweetened, like soups, bread, cured meats, and ketchup, contain refined sugars.
Refined sugars are a significant source of concern in the Western diet due to their detrimental health effects. Firstly, they are considered empty calories because they lack essential nutrients such as vitamins, minerals, protein, fat, and fibre. Secondly, they can cause a rapid increase in blood sugar levels, leading to a spike and subsequent crash that leaves individuals feeling hungry and tired. This frequent blood sugar fluctuation can contribute to prediabetes and type 2 diabetes over time.
Moreover, consuming excessive amounts of refined sugars can increase the risk of obesity. The quick digestion of these sugars leads to a short burst of energy, followed by a need for more food to regain energy. This can result in consuming a high number of calories, promoting weight gain. Additionally, refined sugars have been linked to other health issues, including insulin resistance, heart disease, high blood pressure, depression, dementia, liver disease, and certain types of cancer.
To reduce your intake of refined sugars, it is essential to read food labels carefully. Refined sugars can go by various names, including high-fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel, and ingredients ending in "-ose" like glucose or maltose. Opting for whole, minimally processed foods instead of processed ones can also help lower your consumption of these sugars.
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Starches found in white potatoes, corn, and legumes
A no-refined-carb diet involves eliminating all high-carb foods, including whole and refined grains, baked goods, fruits, milk, yogurt, beans, legumes, pasta, bread, sugar-sweetened beverages, and starchy vegetables. Starchy vegetables include white potatoes, corn, and peas.
Starch is the primary source of stored energy in cereal grains, including corn. Corn starch is used in a wide variety of food and industrial applications. For example, it is used in paper products, crayons, and printer ink. In food and beverage applications, corn starch can thicken ingredients, retain moisture, offer freeze-thaw stability, stabilize ingredients, prevent separation, and replace fats.
White potatoes are also high in starch. A simple way to transform a white potato into a resistant starch is to cook it by boiling or steaming, cool or freeze it, and then reheat it. This cooking process increases the amount of fibre in the potato, making it healthier.
Legumes, which include beans, peas, and lentils, are also a source of starch. On average, legumes contain about 20-25% protein by weight on a dry basis, which is 2-3 times more protein than wheat and rice. Legumes are also a good source of dietary fibre, with 10-20% of their weight coming from dietary fibre. Raw, dried legumes contain about 20-30% resistant starch by weight, meaning almost half of the starch in raw legumes is resistant to digestion.
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Sugar-sweetened beverages, including soda, sweetened coffee, and juice
Sugar-sweetened beverages are a significant source of simple carbs and added sugars. A 12-ounce soda can contain up to 10 teaspoons of added sugar, and the average American consumes 17 teaspoons of added sugar daily. Juices, even when they are 100% fruit juice, can also provide too much sugar at once and lack fiber. These drinks can cause a rapid increase in blood sugar, followed by a crash, leaving you feeling tired and craving more sugar.
To reduce added sugars from these drinks, you can try mixing unsweetened tea with sweet tea, drinking sparkling water with a splash of juice, or ordering coffee with less sweetener. Alternatively, you can replace these drinks with water or plain coffee or tea, which are allowed in a no-refined-carb diet.
It is important to note that a no-refined-carb diet restricts many food groups, including fruits, vegetables, beans, legumes, and whole grains. This can lead to insufficient nutrients and constipation. Therefore, it is recommended to consult a healthcare professional before starting such a diet.
Overall, avoiding sugar-sweetened beverages is crucial in a no-refined-carb diet, as they contribute to a high intake of refined carbs, which can negatively affect health and weight.
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Processed foods, for example, baked goods, frozen dinners, and sauces
A no-refined-carb diet eliminates all high-carb foods, including refined grains, baked goods, fruits, milk, yogurt, beans, legumes, pasta, bread, sugar-sweetened beverages, and starchy vegetables. This diet focuses on restricting carbohydrates and increasing protein, fiber, and fat intake, which may promote weight loss.
Processed foods are typically ready-to-eat products that are low in nutrients and high in added ingredients, such as sodium and trans fat, which can negatively impact health. Baked goods, such as cookies, cakes, and pastries, are often highly processed and contain high levels of trans fat, which can affect cholesterol levels and lead to inflammation associated with heart disease and stroke. While preparing your own food allows you to control the ingredients, frozen dinners have become healthier over time, with some companies reducing the use of unhealthy components. These ready-to-eat meals are still processed and may contain high levels of sodium, so checking the labels is essential.
Sauces are another example of processed foods that often contain added salt and sugar. Jarred pasta sauces, condiments, and salad dressings frequently include added sugars, with sugar, maltose, brown sugar, corn syrup, or honey listed as some of the first ingredients. Salt is also commonly added to sauces and condiments to act as a preservative and extend their shelf life.
When following a no-refined-carb diet, it is important to avoid these processed foods, including baked goods, frozen dinners, and sauces, as they are typically high in refined carbohydrates and unhealthy additives. Instead, focus on whole, unprocessed foods and prepare your meals whenever possible to ensure you know exactly what goes into your food.
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Frequently asked questions
Refined carbs are carbohydrates that have been processed to remove the fiber, vitamins, and minerals naturally found in the food. This processing gives refined carbs a finer texture and improves their shelf life.
Diets high in refined carbs are associated with negative health outcomes, including metabolic syndrome, obesity, type 2 diabetes, insulin resistance, heart disease, high blood pressure, and negative impacts on brain health.
Many packaged and fast foods contain high levels of refined carbs, including bread, pasta, cereals, pastries, desserts, sugar-sweetened beverages, and processed snacks like candy.
A no-refined-carb diet focuses on whole, unprocessed foods. Allowed foods include meat, fish, eggs, cheese, nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut.
Eliminating refined carbs can improve blood sugar control, promote weight loss, and reduce the risk of developing chronic diseases associated with high refined carb consumption.
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