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Cut Out Refined Carbohydrates If You Want To Lose Weight
Some of the most talked about and most attempted diets of recent years have been diets that focus on lowering the intake of carbohydrates or removing all refined carbohydrates from the diet. Refined carbohydrates are considered to be a leading cause of obesity and are contained in foods such as breads, pastas, white rice, pizza, potato chips, sugary drinks and many desserts. There are many reasons that cutting these foods from the diet can lead to successful weight loss.
They are high in sugars, calories and fat.
Most refined, or simple, carbohydrates are high in sugars, calories and fats. In fact, refined sugar is considered a refined carbohydrate itself, and is a major ingredient in foods such as doughnuts, cookies, cakes and pies. Other foods containing refined carbohydrates which are not high in sugar are usually very fattening. For example, french fries, chips and white bread. By simply eliminating these high fat, high sugar foods from your diet, you will see a rapid weight loss.
They have a high glycemic index.
Refined carbohydrates are present in foods with a high glycemic index. Having a high glycemic index means these foods cause rapid changes in blood sugar levels as well as spiking glucose. These rapid changes in both blood sugar and glucose can cause harm to the body. It works hard to keep these levels steady because it needs blood sugar to be kept as constant as possible.
If these rapid changes cause blood sugar to dip too low, so much energy is expended to bring levels back up again, the body can react by feeling hungry again soon after a meal, leading to overeating and constant snacking. This is one reason why consuming large amounts of carbohydrates most often leads to weight gain.
The spikes in glucose also cause the body to release more insulin into the bloodstream than it normally does in order to control the high blood sugar levels. When this occurs repeatedly over a period of time, sometimes the body reacts by becoming less sensitized to insulin. This is called insulin resistance and can quickly lead to Type 2 Diabetes if not monitored carefully and without maintaining a healthy, well-balanced diet.
They lack nutrition.
The human body does need carbohydrates, but not the simple, refined carbs found in starchy vegetables, white bread and sugary sweets. Complex carbohydrates, found in food such as whole grains, fruits and vegetables, contain many important vitamins and minerals the body needs that cannot be found in other foods, much less in foods high in refined carbohydrates.
In turn, refined carbohydrates are considered empty calories. They do not contain many nutrients, if they contain any at all. Therefore, the body does not really need these foods and would function much better without them in the diet.
Due to the combination of refined carbohydrates lacking nutrition, being high in sugars and fats and having a high glycemic index, cutting simple, refined carbohydrates from your diet will lead to weight loss and an overall improvement in health.