Carbohydrates are available in the forms of sugars, fibers and starches. Sugars and starches from fruits and vegetables are digested by the human body and turned into glucose, or blood sugar. The cells in the body then use this as energy used for activity and the functioning of organs. Carbohydrates in fiber cannot be turned into sugar, but provide long-lasting relief from hunger. They are then passed out of the digestive system undigested, which regulates weight gain. Refined carbohydrates are another matter. Complex carbohydrates are usually found in the most natural, least processed foods. Refined carbohydrates are usually heavily processed.
White Bread
Although most white breads are fortified with vitamins, the problem is the flour used in these breads. During the processing of white flour, the bran, or outer covering of the wheat is removed, leaving nothing more than carbohydrates. This is then processed further to whiten the flour. Restrict yourself to high-fiber whole-wheat, whole-grain and rye breads.
White Rice
Brown and white rice are often produced from the same batch of rice. The difference comes during processing. White rice is produced when the husk, or outer covering, of rice is removed. The most valuable nutrients of rice are stored in this layer. Without this layer, rice becomes nothing more than pure carbohydrates in the form of starch. This is quickly turned into glucose, which can raise blood sugar and cause weight gain.
White Pastas
White pastas are often produced from the same flours as those used to produce white bread. Although many pastas claim to be produced with 100 percent semolina, this can be deceiving. Semolina is nothing more than the coarsely ground byproduct of durum wheat, which is usually genetically altered to produce semolina. Although it is high in protein and other nutrients, it cannot replace simple whole-wheat pastas that are rich in nutrients and fiber.
Soft Drinks
When you consume high levels of sugar at one time, your body immediately absorbs it into the bloodstream directly through the stomach wall. The pancreas then releases insulin, which causes the cells in your body to absorb the excess glucose from your bloodstream to store for later use. This depletes the glucose your brain badly needs, as it can only get this from your bloodstream, and not your cells. Mental fatigue is then inevitable, and eventually, other health problems.
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