Many low-carbohydrate diet plans require dieters to restrict refined starches from their food choices. Many refined starches are foods that rate high on the glycemic index, meaning that they will likely create rapid changes in your blood sugar levels. Your blood sugar will increase quickly, creating a feeling of higher energy, but it will also decrease, leading to feelings of tiredness and hunger. If you are trying to avoid refined starches, identify foods you need to eliminate form your diet, and replace them with suitable alternatives.
Step 1
Consult references about refined starch and foods to avoid. Many medical organizations, such as the Mayo Clinic, offer detailed information regarding the glycemic index and refined starch foods. Learning more about the foods on these lists will help you choose healthy, wholegrain foods and fiber-rich vegetables in place of foods with refined starches.
Step 2
Create a list of refined starch foods to eliminate from your diet. This should include white breads and all products produced from refined, or white, flour. Foods such as crackers, pizza, baked goods, white pastas and cereals produced with white flour should all be eliminated or carefully restricted from your daily diet.
Step 3
Choose healthy alternatives to refined starch. Using the glycemic index and nutritional references, such as the U.S. Department of Agriculture's Food Guide Pyramid, choose complex carbohydrates such as wholegrain breads, cereals and pastas, and brown rice.
Step 4
Monitor your health and weight. You may need to adjust your diet or intake of specific foods, such as carbohydrates according to your own personal health needs. Monitor changes in your weight or energy levels as you decrease your intake of these foods, and consult a nutritionist or doctor if you feel you need assistance with your diet planning.
Tips and Warnings
- Always consult a doctor or nutrition professional prior to starting a new diet program.
References
- Science Daily; More Protein, Less Refined Starch Important for Dieting, Large Study Shows; November 2010
- CNNhealth.com; Which Starches Are Beneficial? Which Should I Avoid?; Melina Jampolis; April 2009
- Mayo Clinic: Glycemic Index Diet: Losing Weight with Blood Sugar Control; Mayo Clinic Staff; November 2009
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