Refined carbohydrates include refined grains (white rice, white flour) and refined sugars (white sugar, high-fructose corn syrup). They are common ingredients in ultra-processed foods such as white bread, white rice, pasta, cakes, cookies, donuts, french fries, and sugary soft drinks. These foods are generally not beneficial for individuals seeking weight loss.

The refining process removes the bran and germ from grains, significantly reducing fiber, vitamins, minerals, and antioxidant, anti-inflammatory compounds. According to Health, refined carbohydrates are low in fiber and protein, leading to poor satiety. This can cause individuals to feel hungry quickly, consume more calories, and gain weight.

Bread, a refined grain, can easily raise blood sugar if consumed in large quantities. Photo: Anh Chi

The body digests refined carbohydrates quickly, causing blood sugar to spike rapidly after consumption because these foods typically have a high glycemic index. In contrast, whole grains – a source of complex carbohydrates – are rich in fiber and have a lower glycemic index. They are digested slowly, helping to stabilize blood sugar, promote lasting satiety, and support weight management.

According to Everyday Health, consuming many refined starches can quickly raise blood sugar after eating. If this condition persists, the body is forced to secrete more insulin to control blood sugar, which over time increases the risk of insulin resistance and type 2 diabetes. High insulin levels also encourage the body to store excess energy as fat, which is detrimental to weight loss.

Consuming many refined grains can negatively impact mood. Conversely, individuals experiencing stress or depression also tend to consume more foods containing refined starches. This connection can create a vicious cycle, increasing inflammatory responses in the body, making weight control difficult, and affecting brain health.

Individuals who are overweight or obese should limit refined starches to control their calorie intake. According to Mayo Clinic, replacing them with fruits, vegetables, and whole grains increases fiber, promotes lasting satiety, stabilizes blood sugar, and supports weight maintenance.

Prioritize brown rice, quinoa, and lentils over white rice; choose whole-grain or multi-grain bread instead of white bread to increase fiber and nutrients. Popcorn is also a healthier choice than french fries due to its lower fat content and higher fiber.

Anh Chi (Compiled)