Repeated overindulgence in refined carbohydrate foods will catch up with you. Lifestyle diseases include obesity, high blood pressure, high blood cholesterol and diabetes. These diseases are all risk factors for cardiovascular disease. Loading up on fast-digesting, high-sodium, high-fat and high-sugar foods interfere with your body's ability to regulate insulin production, blood flow, cholesterol and blood pressure within narrow limits.
The Unseen
The outward appearance of a diet high in refined foods manifests initially as weight gain. Underneath your skin, the effects of refined carbohydrate foods go unnoticed until you begin feeling unusually tired, have sores that heal very slowly, have frequent urination, experience pain in your legs simply from walking up the stairs, are uncomfortably aware of your breathing and have swollen ankles. These symptoms are indicative of cardiovascular, pulmonary and metabolic diseases generally brought on by too much sugar, salt and fat in your diet.
Pretzels and Cereal
Hard pretzels are typical of a low-fat diet and are commonly thought of as a healthy snack. However, pretzels have a glycemic index of 83; anything above 70 is considered high. The glycemic index is a measure of how quickly a carbohydrate food raises your blood sugar. A serving of pretzels increases your blood sugar slightly more than a slice of white bread. Even breakfast cereals, such as Cheerios and Total, that are considered healthy can raise your blood sugar slightly more than a bagel made from white flour. High blood sugar levels generate a simultaneous spike of insulin production. Eat pretzels and these cereals immediately after your workout when your body needs plenty of glucose and insulin to replenish the energy you used in your muscle cells, according to a 2004 article by Melinda Manore, Ph.D., published in "ACSM's Health & Fitness Journal."
Commercially Baked and Packaged Goods
It is so tempting to buy supposedly healthy blueberry muffins in a box of 12. You simply grab a wrapped muffin and toss it in your lunch bag, or maybe you have a stash of granola bars in your pantry and figure it's a good breakfast. Refined carbohydrates come in pretty packages and may be touted as high in fiber or free of saturated fat. Such goods may in fact contain trans fat or commercially altered vegetable oil. These hydrogenated oils increase the shelf life of commercial goods and their palatability. The problem with trans fat is it not only increases your bad cholesterol, or LDL, but it also decreases your good cholesterol, or HDL. Leave commercially prepared snacks and foods at the grocery store. Instead, purchase fresh fruits, vegetables and unsalted almonds, decreasing your risk of high blood cholesterol. The fiber in fruits and the unsaturated fat in almonds reduce your LDL levels.
Considerations
While homemade is better than store-bought, you must still be conscientious of what you put into your home-cooked dishes. Gradually replace refined white flour with whole wheat flour. Substitute whole eggs for egg whites; use two egg whites for every whole egg in your recipe. Convert from eating refined white rice and white bread to eating whole grain brown rice and whole wheat bread, reducing the ill effects on your blood sugar and insulin levels. Ultimately, if you eat refined carbohydrate foods less often, you lower your risk of chronic diseases.
References
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription; American College of Sports Medicine; 2010
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., et al.; November/December 2003
- "ACSM's Health & Fitness Journal"; Enhancing Insulin Action with Physical Activity to Prevent and Control Diabetes; Sheri R. Colberg, Ph.D.; March/April 2008
- "ACSM's Health & Fitness Journal"; Applying Concepts of Glycemic Index and Glycemic Load to Active Individuals; Melinda Manore, Ph.D., et al; September/October 2004
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
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