And research shows that refined carbohydrates are so appealing to the brain that they can create addiction – in particular, they are more effective at activating reward-related nervous systems than minimally processed natural foods.
More importantly, refined carbs are behaviorally addictive – including the inability to give up such foods despite the obvious negative health effects. Below in the article, we will talk about examples of food with such carbohydrates.
What are refined carbohydrates?
By definition, refining is just the removal of impurities. In this case, we are talking about the fact that not only fiber but also any minerals and vitamins are completely removed from the feedstock. In fact, only glucose, fructose, or starch molecules remain in the composition of carbohydrates.
In practice, refined carbohydrates include sugar, fructose syrup, white rice, and premium wheat flour (that is, with the maximum degree of fiber removal) – as well as any products consisting of the ingredients listed.
The fundamental difference is that such a high degree of purification is unattainable in natural conditions and is not typical for human metabolism. However, in the last 50-70 years, the diet has changed dramatically – and refined carbohydrates have become the main source of calories in the diet.
Refined carbs:
- any kind of sugar
- fructose syrup
- premium white flour
- white rice and other dehulled cereals
- starch
What is their harm?
The difficulty with refined carbohydrates is that a single use of such products is difficult to characterize as harmful – it is necessary to consider a long period of time during which a person regularly consumes large volumes of such food.
But, again, even in this case, the harm will be more likely to consist of excess calories and an excessively high glycemic index – increasing the risk of developing diabetes and obesity. Of particular importance is the excess fructose in the diet, which can inhibit intestinal microflora.
At the same time, the key harm is formed due to the fact that refined carbohydrates have been proven to form food addiction – provoking a person to regular and excessive consumption. Against this background, the level of intake of fiber and other nutrients also decreases.
Examples of refined carbohydrate foods
Refined sugar and premium wheat flour (typically refined carbohydrates) form the basis of all kinds of desserts, sweets, and pastries – from jams, preserves, and marmalade to muffins, ice cream, marshmallows, and other sweets.
Fructose syrup (most commonly derived from corn) is widely used both to sweeten sugary sodas, fruit yogurts, and packaged juice and to add to baked goods. Ultimately, fructose syrup mixes more easily, adds airiness, and extends shelf life.
Product examples:
- any desserts and sweets based on sugar and flour
- any sugary drinks, many juices, and sweet yogurts
- any baked goods (except whole grains)
- most types of chocolate and sweets
- most instant cereals
- many breakfast cereals and muesli
- many types of pasta
- many types of sauces
Daily amount of sugar
According to the Nutrition Guidelines, regularly exceeding 10% of sugar in your daily calorie intake is associated with the development of obesity, diabetes, and hypertension. To maintain health, a person should receive no more than 7-9% of calories from sugar (including sugar added to foods as an ingredient).
A glass of cola, 100 g of dry breakfast, or 2 marshmallows almost completely cover the amount of sugar allowed in proper nutrition – in each case.
Refined flour products
Separately, it is necessary to take into account the use of refined flour products – from white bread and buns to homemade cakes (pancakes, waffles, etc.). Each of these foods is primarily flour and sugar-containing up to 30-50g of refined carbohydrates per 100g serving.
As far as pasta and whole-grain baked goods are concerned, these are the only categories of refined carbohydrates that can be considered healthy and acceptable in a healthy diet – of course, when consumed in moderation.
The fiber found in whole-grain baked goods helps prevent spikes in blood sugar levels, and pasta with long cooking times contains resistant starch with fiber-like properties.
Ultra-processed foods
As a reminder, refined carbohydrates are a key ingredient in many ultra-processed foods. For example, refined starch is used to make potato and corn chips, as well as numerous crunchy snacks.
The category of such food even includes ice cream, hot dogs, sandwiches, and pizza – although at the household level, they are not always perceived as refined carbohydrates, they definitely are.
Scientists note that the high content of refined carbohydrates, fats, and salt, as well as texture (in particular, crunch), influence the formation of dependence on such foods.
Refined carbohydrates account for the vast majority of the calories in the modern diet – which is recognized as an important factor in the development of obesity and diabetes. Such products change eating habits, provoking people to overeat and refuse natural food (it seems tasteless to them).