Refined carbohydrates have been shown to be the main driver behind type 2 diabetes.
A study from Tufts University tracked the growth of type 2 diabetes worldwide and found consumption of refined carbohydrates such as white pasta. According to CNN, “In fact, the study It estimated that 7 out of 10 people with type 2 diabetes worldwide in 2018 were linked to poor food choices.
According to the New York Post, up to 14 million people with diabetes may be exposed to refined carbohydrates. The study focused on 11 dietary factors and concluded that all three had a confounding effect on increasing diabetes diagnoses. These three factors include red meat, processed meat and refined carbohydrates.
What are refined carbohydrates?
Refined carbohydrates are divided into two categories: sugar and simple carbohydrates.
Some examples of refined carbohydrates include table sugar or white rice or white bread. According to Healthline, these carbohydrates are absorbed quickly and have a high glycemic index. It usually causes an increase in blood sugar, which leads to high insulin levels after a meal.
According to Medical News Today, refined carbohydrates do not provide long-lasting energy. They tend to be lower in minerals and vitamins than other types of carbohydrates.
What are complex carbohydrates?
Complex carbohydrates are sugar molecules in long strings. These types of carbohydrates are foods like beans and whole grains.
In contrast to refined carbohydrates, complex carbohydrates provide more long-lasting energy. “Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to an individual’s health,” states Medline Plus. Most carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars; These lack the vitamins, minerals and fiber found in complex carbohydrates.
What are some simple exchanges?
If you want to eat less refined carbohydrates, you can make a simple swap that will help you eat more whole grains.
To make these changes, it’s important to read the labels on the back of the food. Real Simple points out that foods like salad dressings and cereals often have added sugar in them. Even though food has a healthy halo on it, it is still possible to add sugar.
When reading food labels, look for ingredients such as refined white flour, sucrose (table sugar) and other similar ingredients. Here are some general tips you can use to find foods that don’t have added sugar or refined carbohydrates.
- Consider switching to whole wheat pasta instead of white pasta.
- Look at the back of the tomato sauce you use. See if you can switch to a sugar-free tomato sauce.
- Consider switching to brown rice.
- Watch what you drink. You may drink sugary drinks. Drinking herbal teas or adding water to your juice can be a change.
- Switch from eating white bread to whole wheat or whole grain bread.
- Consider eating protein-rich meals and breakfasts instead of carbohydrate-rich snacks and meals.
- Limit consumption of starchy vegetables like corn and potatoes and consider eating fiber-rich vegetables like spinach and broccoli.
- Instead of eating white flour, try different types of flour. Some flours you can try are almond flour or whole wheat flour or coconut flour.
Whole grain foods
- Quinoa with cucumber, chickpeas, tomatoes, feta and spinach.
- Balsamic Chicken with Sauteed Spinach and Roasted Cauliflower.
- Grilled cheese on whole wheat bread with a vegetable salad on the side.
- Ground beef with brown rice, black beans, bell pepper, onion and lettuce.
- Bell peppers stuffed with ground lamb and brown rice.
- Soup with lentils, vegetable soup, carrot, red onion, celery and spinach.
- Whole wheat pasta with mozzarella, basil, tomato and pesto.
- Salmon with Broccoli and Roasted Potatoes.