We often hear carbs and refined carbs used interchangeably when discussing a healthy diet. However, relatively few of us are aware of the differences between these two seemingly similar terms. This is why it makes sense to take a closer look at the subject and to address some basic questions.
How are these two substances different from one another? Which one is healthier? Can you eat refined carbs and still lose weight? Which foods should be avoided? If you wish to develop a healthier lifestyle, the details summarized below will come in handy.
Whole Carbs Versus Refined Carbs
Carbohydrates are generally broken down into two primary categories:
Whole carbs
Whole carbohydrates contain many of the same vitamins and minerals that are found in nature. This arises from the fact that they do not undergo a great deal of processing. Whole carbs also contain significant levels of fiber. Fiber helps to maintain a healthy digestive tract and as it is a bulking agent, it can provide a sensation of satiety after eating a meal.
Refined carbs
Refined carbs are slightly different. They have been processed to a greater degree and they often contain additional substances such as artificial sugar. As refined carbs tend to lack essential nutrients, they are sometimes referred to as “empty” carbs.
Refined Carbs and Foods to Avoid
We can now see that whole carbohydrates are much healthier in terms of the vitamins and minerals that they contain. However, this is only part of the picture. What are refined carbs as primary ingredients? It is just as wise to appreciate which foods contain these substances. You can then choose to consume these sparingly. Here are some examples of foods associated with empty carbs:
- Pastries.
- White bread.
- Beverages (such as soda) that have been sweetened in high fructose corn syrup or other artificial sugars.
- Many breakfast cereals.
- Foods containing refined (white) flour.
Studies have also shown that foods containing high concentrations of refined carbohydrates are linked to several potentially serious health conditions. These include (but are not always limited to) adult-onset diabetes, hypertension, obesity, heart disease, and even mood disorders.
What Foods are High in While Carbohydrates?
Thankfully, you will not be forced to eat decidedly bland foods if you wish to remain healthy and fit. There are many tasty foods that contain whole carbohydrates. Here are some of the most popular options:
- Vegetables (such as corn, peas and squash).
- Potatoes.
- Quinoa.
- Barley and oats in general.
- Whole grains.
- Beans and legumes.
Be sure to perform additional online research if you wish to discover sumptuous recipes that contain the foods mentioned above.
How to avoid Foods Laden with Refined Carbohydrates
Now that we understand the potential health risks attributed to refine carbs, how can you eliminate these substances from your diet? One powerful method is to avoid using refined (white) sugar as a flavoring. It is also advisable to check the ingredients of a food before it is purchased. Manufacturers will often use other terms to describe refined carbohydrates that may be contained such as:
- Molasses.
- Fructose, sucrose and maltose.
- Dextrose.
- Generic terms such as “syrup” or “sweetener”.
Simply stated, it is best to err on the side of caution. Some experts also recommend shopping at organic food outlets, as these businesses tend to place a great deal of focus upon substances that contain whole carbohydrates.
Knowing is Half the Battle
Learning about the differences between these two types of carbohydrates will provide you with a powerful edge if you wish to achieve specific weight loss goals. You might also be experiencing the benefits associated with the Spatz3 adjustable gastric balloon. In this case, it only stands to reason that eliminating refined substances from your diet is a wise choice. Not only will you feel better, but it is often easier to melt away those excess kilos.
It could also be prudent to speak with a nutritionist so that you can analyze your current dietary habits in greater detail. Healthy carbs and refined carbs are not as similar as they might initially appear, so it pays to have a game plan in place!
