Carbohydrates provide energy for physical activity as well as many processes in our body. Bread, grains, pastas, milk, potatoes, as well as fruits, sweets, baked goods, and sugar-sweetened drinks such as cola or fruit juices contain carbs, but not all carbohydrates are equal. According to the Harvard School of Public Health, it is important to consume complex carbohydrates such as whole grain products and fruits that contain more fiber and nutrients, instead of refined carbohydrates such as highly processed cereals, grains and sugar, which cause blood sugar levels to spike. Steep spikes in blood sugar has been linked to increased risk of developing type 2 diabetes.
Refined Grains
The Harvard School of Public Health identifies white bread, rice and pasta as refined carbohydrates that may contribute to weight gain and promote obesity-related conditions such as diabetes and heart disease. Such foods made from refined grains and flours must be enriched with B vitamins and other nutrients since they have been stripped of their nutrient-dense bran coating and inner germ during the milling process. According to BBC Health, the refinement process strips protein, iron and fiber -- the parts of whole grain that reduce risk of cardiovascular disease -- from the final product.
Refined Sugars in Beverages
Many soft drinks such as soda and sugar-sweetened fruit drinks contain refined carbohydrates. Refined sugars and syrups used in the processing of foods and beverages are known as added sugar. Added sugar has no nutritional value, but merely serves as a flavor enhancer as well as a preservation agent in jams and jellies, among other functions. The American Heart Association recommends that adult women and men consume no more than 100 to 150 calories worth of added sugar per day, respectively.
Other Refined Carbohydrate Sources
Many candies use refined white sugar as their basis, while pastries, cakes, cookies and pies use both refined flours as well as refined sugars, the latter of which provides texture, color, and a bulking agent, according to Mayo Clinic.com. According to the Centers for Disease Control and Prevention, it is beneficial to health to replace consumption of refined carbohydrates with natural carbohydrates such as those natural sugars from fruit and dairy products as well as whole grain products.
References
- Harvard School of Public Health: The Nutrition Source: Carbohydrates
- MedLine Plus: Carbohydrates
- Centers for Disease Control: Carbohydrates
- Harvard School of Public Health: The Nutrition Source: Carbohydrates: Good Carbs Guide the Way
- BBC Health: Carbohydrates
- Mayo Clinic.com: Added sugar: Don't get sabotaged by sweeteners
Member Comments