All articles tagged with #refined carbs
Research indicates that consuming high-quality, natural carbohydrates like whole grains, fruits, vegetables, and legumes during midlife can significantly increase the likelihood of healthy aging, while refined carbs may have a negative impact. The study suggests that these healthy carbs could help extend life and reduce chronic illnesses in older age.
Reducing carbohydrate intake can aid weight loss by helping to create a calorie deficit, but it is important to focus on the quality of carbs, favoring high-fiber options and balancing meals with protein and healthy fats. Completely cutting out carbs is not necessary or recommended, especially around exercise days, and a balanced diet is key for overall health.
A study by scientists at the University of Montpellier has found that consuming a breakfast rich in refined carbohydrates, such as croissants and sugary drinks, can lead to decreased attractiveness due to its negative effects on skin health and energy levels. Instead, opting for unrefined carbs with added protein, colorful fruits and vegetables, and low-glycemic options can help maintain balanced energy levels and improve skin tone, making for a more attractive morning meal choice.
A study from the University of Montpellier in France found that higher consumption of refined carbohydrates was associated with lower facial attractiveness ratings in both men and women. The study suggested that regularly consuming refined carbohydrates at breakfast and as snacks was linked to lower attractiveness ratings, while a breakfast high in fats and proteins with a small amount of refined carbohydrates boosted attractiveness ratings. Experts emphasize that refined carbs should be eaten in moderation, as they lack nutritional value and can crowd out more healthful, nutrient-dense foods.
Experts suggest that cutting back on refined carbs, such as white bread and regular pasta, and replacing them with wholegrain alternatives can help reduce abdominal fat and jumpstart the weight loss process. Lucy Jones, a dietician, recommends this dietary change based on evidence from studies like the Framlingham Heart Study, which shows that reducing sugar and refined carbs can aid in losing belly fat. A study published in the American Journal of Clinical Nutrition also found that wholegrain eaters were able to lose significantly more abdominal fat compared to those who ate refined carbs.
Experts suggest that cutting back on refined carbs, such as white bread and regular pasta, and replacing them with wholegrain alternatives like whole wheat pasta and dark sourdough bread can help reduce abdominal fat and jumpstart the weight loss process, particularly in the belly area. Studies have shown that this dietary change can lead to significant reductions in belly fat, which is important for overall health as excess belly fat can increase the risk of heart disease and diabetes.
Cardiologists warn that consuming too many unhealthy fats, too much sodium, and too many refined carbs are all common dinner mistakes that could be increasing your risk of heart disease. Limiting excessive sodium intake from processed and packaged foods is crucial, as it can contribute to high blood pressure. Consuming refined carbohydrates such as pasta and bread as well as sugary drinks like processed fruit juices and sodas can lead to weight gain, diabetes, and higher heart disease risk. The best way to go is to choose a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts and avocados.
Cardiologists warn that consuming too many unhealthy fats, too much sodium, and too many refined carbs are common dinner mistakes that could be increasing your risk of heart disease. Limiting excessive sodium intake from processed and packaged foods is crucial, as it can contribute to high blood pressure. Consuming refined carbohydrates such as pasta and bread as well as sugary drinks like processed fruit juices and sodas can lead to weight gain, diabetes, and higher heart disease risk. The best way to go is to choose a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in nuts and avocados.
Consuming too much sugar, alcohol, processed meat, refined carbs, and coffee can weaken the immune system by causing inflammation, suppressing immune cells, interfering with mineral absorption, and reducing the ability to remove mucus from the lungs. It is advised to limit or avoid these foods to maintain a strong immune system.
Skipping breakfast and eating foods high in sugar and refined carbs are two common breakfast mistakes that can hinder weight loss. Eating a satiating breakfast is crucial for sustainable weight loss, as skipping breakfast can lead to blood sugar spikes and hormonal imbalances. Opt for a whole grain-rich breakfast with protein and fiber to keep you feeling full longer and prevent cravings later in the day. Avoid sugary, refined carbs like pastries, cereal, and bagels, which can cause blood sugar spikes, crashes, cravings, and overeating later in the day. Instead, choose healthy options like fruit or naturally sweetened oatmeal.
French scientists have linked refined carbohydrates to worse cognitive function, even when consumed by young, healthy adults. Complex, unrefined carbohydrates like whole grains are an essential piece of a well-rounded diet; industrialized, refined carbohydrates like white bread, on the other hand, which go through a process stripping them of nutritional properties like bran, starch, and fiber, aren't good for much more than a quick sugar hit, as opposed to a sustained energy boost. The introduction of refined carbs into the human diet is a very recent phenomenon, at least in the grand scheme of human history, and our brains may well be suffering for it.
A new study suggests that excessive intake of processed meat and refined rice and wheat has the greatest impact on the risk of developing type 2 diabetes. The study also noted that inadequate intake of whole grains contributed to diabetes risk. A diet high in fish, poultry, lean meats, whole grains, legumes, and a variety of fruits and vegetables is correlated with better blood glucose control and decreased risk of metabolic diseases. Processed meat and refined grains contribute to inflammation, oxidative stress, and mitochondrial dysfunction that lead to impaired insulin signaling in fat cells, lipid accumulation in muscle, and fat deposit in the liver.
A new study has found that poor food choices, including excessive consumption of refined carbs and red and processed meats, are the primary drivers of over 14 million new cases of type 2 diabetes worldwide in 2018. The study also found that inadequate intake of protective dietary factors, such as whole grains and nonstarchy vegetables, was responsible for just over 39% of new cases. People in Eastern and Central Europe, Central Asia, and Latin America and the Caribbean had the highest percentage of new type 2 diabetes cases linked to diet.