The food we eat certainly affects health. In general, all foods contain nutrients that are good for the body if consumed according to what the body needs. And, if food is consumed in excess it can certainly have an impact on health. However, sometimes in the food you eat, you do not know what content and how much is in it. One that you may have just heard is the content of refined carbohydrates in food. What is it and is consumption of refined carbohydrates dangerous?
What is refined carbohydrate?
Carbohydrates are substances that the body needs, as the main energy source for the body. You can get these carbohydrates from the consumption of various foods. Many foods that contain carbohydrates. However, the types of carbohydrates contained in the food you eat are not always the same. One type of carbohydrate that is commonly found in foods is refined carbohydrates.
Refined carbohydrates are carbohydrates that have gone through many processes to become the food that you eat. This process removes layers of seeds, bran, fiber, vitamins, and minerals. So, what remains is fine grains with very little nutritional content, maybe even none.
What are some examples of refined carbohydrates?
There are two main types of refined carbohydrates, namely:
- Sugar: such as processed sugar, sucrose (table sugar), and high-fructose corn syrup
- Fine flour: is a grain that has gone through a process to remove fiber and nutrients. Like flour from processed wheat.
Some foods without you knowing may contain these refined carbohydrates. Examples of some foods that contain refined carbohydrates are:
- Various snacks, such as chips, crackers , pretzels
- White bread and pasta, this is a processed food made from flour. Flour is a fine grain obtained from processing grains.
- Sugary drinks, such as soft drinks, energy drinks, and packaged tea drinks usually contain added sugars, such as high-fructose corn syrup
What are the effects of refined carbohydrates for health?
Refined carbohydrates are carbohydrates that have been processed into substances that are easily absorbed and digested by the body. Because it is very easily digested by the body, refined carbohydrates are also called simple carbohydrates. The removal of fiber, vitamins, minerals, antioxidants, fats and proteins during the process makes refined carbohydrates very easily absorbed by the body.
However, this also has a negative impact on your health. The absence of nutrients contained in refined carbohydrates makes you only eat foods that are 'zero' nutrition but high in calories. If consumed in excess, of course this can cause weight gain.
In addition, the fiber content is very little and very quickly digested also makes you not feel full long after consuming it. As a result, you will overeat, which can support weight gain and obesity.
2. Type 2 diabetes
Besides being able to cause obesity, you can also experience type 2 diabetes mellitus if you consume too much refined carbohydrate. The content of sugar and flour in refined carbohydrates can increase your blood sugar levels quickly after you consume these foods. The pancreas will then produce insulin to control blood sugar levels.
However, if excessive carbohydrate intake and the pancreas cannot produce enough insulin, your blood sugar levels will be high and cause type 2 diabetes.
3. Heart disease
- Rice, Noodles, Pasta, and Bread: Which Carbohydrate Source Is The Most Healthy?
- What Happens to the Body If You Lack Carbohydrates
- 4 Healthier Carbohydrate Sources of White Rice
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Reviewed date: September 6, 2017 | Last Edited: September 6, 2017
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