Do refined carbohydrates pose health risks? How should we “eat well”?

Nowadays, people's eating is no longer limited to eating enough, but also to eat well and enjoyably.

Exquisite appearance, attractive color and delicious taste have become the dining experience pursued by many people. Various delicacies such as bright white rice, soft cakes, refreshing and sweet juice quickly capture our taste buds and make us gradually indulge in them.

What you certainly wouldn't expect is that white rice, small cakes, etc., which many people like to eat, are all refined carbohydrates. Refined carbohydrates may feel good for a while, but eating them for a long time may be unhealthy!

1

What are refined carbohydrates?

Refined carbohydrates refer to carbohydrate foods that have been processed industrially and have lost some or most of their natural ingredients. The dietary fiber, vitamins, minerals or other nutrients in these foods are removed during the fine processing , which greatly reduces the nutritional value. Common refined carbohydrates in life include refined grains (refined white rice and flour), fruit juice, milk tea, sugar , etc.

Refined grains mainly include rice and flour. The rice has been processed to remove the bran layer and germ, leaving only the white inner rice grain. This process can improve the taste and appearance of rice, making it look whiter and smoother, but it also leads to the loss of many beneficial nutrients in rice .

Compared with brown rice, refined rice has lower nutritional value. During the processing, most of the dietary fiber, vitamins (such as B vitamins) and minerals (such as iron, zinc, magnesium, etc.) are removed, the nutritional composition becomes single, and the nutritional value is greatly reduced.

During the flour processing, the outer skin, germ and part of the endosperm of the wheat kernel are removed, leaving only the whiter endosperm in the core. This processing can make the flour taste more delicate and whiter, but it also leads to the loss of many beneficial dietary fiber, trace elements and other nutrients in the flour . In life, the staple foods we often eat, such as noodles, steamed buns, flower rolls, and desserts such as cakes, bread, and donuts are all made of refined flour.

The fruit juice we often drink is also refined carbohydrates, which are made into various types of drinks by removing the fiber from the fruit and adding sugar, preservatives, pigments and flavors . Although juice may retain some vitamins and minerals from the fruit, its nutritional value and fiber content are greatly reduced compared to fresh fruit.

2

Excessive intake of refined carbohydrates

What impact will it have on our body?

Weight gain. Cereals are high in fiber, which helps add bulk to food and prolongs digestion time, but most of the fiber is removed during the grain processing process to improve the taste.

Due to the lack of fiber, refined grains are digested quickly and are not easy to make people feel full, so people unknowingly consume more carbohydrates.

In addition, refined carbohydrates have a higher calorie density, which can easily lead to excessive energy intake, which is converted into fat storage, leading to weight gain and obesity.

Diabetes and cardiovascular disease. In recent years, more and more scientific studies have revealed a strong link between excessive intake of refined carbohydrates and the risk of heart disease and diabetes.

First, regarding diabetes, refined carbohydrates can cause a rapid rise in blood sugar levels in the human body . Long-term excessive intake may induce insulin resistance , which is a key factor in type 2 diabetes. Studies have shown that excessive intake of refined carbohydrates significantly increases the risk of type 2 diabetes [1].

Secondly, in terms of heart disease, refined carbohydrates can easily lead to weight gain and obesity, thereby increasing the risk of heart disease. In addition, long-term consumption of refined carbohydrates may also lead to an imbalance in cholesterol levels, such as increased low-density lipoprotein cholesterol (LDL) and decreased high-density lipoprotein cholesterol (HDL), thereby increasing the risk of cardiovascular disease [2].

Lack of nutrients and impaired intestinal health. Refined carbohydrates lose a lot of nutrients such as vitamins, minerals and fiber. A long-term diet dominated by refined carbohydrates may lead to malnutrition. In addition, since refined carbohydrates lack fiber, long-term intake may lead to slower intestinal motility, increase the risk of constipation, and have an adverse effect on intestinal flora.

3

How to reduce refined carbs

Adjust your diet?

For good health, we need to improve our diet and reduce the intake of refined carbohydrates.

Increase whole grain intake: Choose whole wheat bread, whole wheat noodles, oats , etc. to replace refined grains. Whole grains contain more dietary fiber and nutrients, which help maintain a good sense of fullness and stable blood sugar levels.

Eat more fresh fruits and vegetables to supplement dietary fiber, vitamins and minerals. Try to ensure that the daily intake of vegetables is about 300 to 500 grams, and the daily intake of fruits is 200 to 350 grams. Try to avoid over-processed juices and canned foods, as they may contain too much sugar.

Control sugar intake: Reduce sugar intake, especially added sugar. Try to avoid high-sugar drinks, candies and desserts, and choose low-sugar or sugar-free alternatives.

Pay attention to the proportions on your plate: try to make half of your plate consist of vegetables, 1/4 of your plate consist of high-quality protein, and the other 1/4 of your plate consist of whole grains or other carbohydrates.

Diverse diet: Maintain a diverse diet and ensure that you take in a variety of nutrients to meet your body's needs. Do not rely too much on a single food to avoid nutritional imbalance.

Maintain moderate exercise: Moderate exercise every day helps to consume excess carbohydrates, improve metabolism, and has a positive effect on physical health. Perform at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc., which can not only enhance cardiopulmonary function but also improve bone density.

References:

[1]Ludwig, David, S, et al. Dietary Fiber, Weight Gain, and Cardiovascular Disease Risk Factors in Young Adults.[J]. JAMA: Journal of the American Medical Association, 1999, 282(16):1539-1539.

[2]Siri-Tarino PW, Sun Q, Hu FB, et al. Saturated fat, carbohydrate, and cardiovascular disease[J]. American Journal of Clinical Nutrition, 2010, 91(3):502.

[3] Ma Aiping. Over-processing and one-sided pursuit of refined “white, fine and beautiful” grains lead to loss of nutrients and waste [J]. Decision Exploration (Part 1), 2020(11):24-25.

[4] Zhang Peijun, Li Ziqing, Xing Yanxia, ​​Li Jinxia, ​​Duan Aixu, Yang Debing, Wang Zirun, Lu Zhiyan, Cheng Yufu, Chen Haili, Gao Yanhong, Xiang Changqin. Effect of buckwheat coarse grain biscuits on blood sugar control in patients with diabetes [J]. Journal of Shanxi Datong University (Natural Science Edition), 2021, 37(05): 62-65+101.

[5] Chen Sisi, Fan Qi. Research on the loss and waste of nutrients caused by excessive processing of rice in my country [J]. Grain and Oils, 2020, 33(07): 10-13.

Author: Xiaojuan is not a volume

Master of Food Science and Engineering, Henan University of Technology

Source of the picture in the article: pixabay