All foods can be included in a healthy diet, but some are more difficult to manage blood sugar levels than others. To prevent diabetes, you should consider how many refined carbohydrates you consume.
Refined carbohydrates are foods that have been processed with added sugars, sweeteners, and white flour. These are typically ultra-processed foods with their fiber, vitamins, and minerals stripped away during the food processing process.
These options provide very little nutritional value. They are, in other words, empty calories.
Let’s look at how refined carbs affect us and how we can replace them to improve our blood sugar levels.
Refined carbohydrates are unbalanced.
White bread, crackers, cookies, cakes, and pies are not the healthiest carbohydrate choices. Because they are low in protein and fiber and cause blood sugar to spike quickly, these products are primarily carbohydrate sources that are digested rapidly and frequently result in an energy crash later.
They contain fewer calories.
Refined carbohydrates are often deficient in vitamins and minerals. Still, they are also low in nutrients that help regulate hunger and appetite: Protein, healthy fats, and fiber are three food groups that slow digestion and keep you full.
Without these components, it’s easy to overeat and still feel hungry or unsatisfied. This is especially true for drinks high in empty calories, such as soda, juice, and sweet tea.
Your blood sugar level will rise.
Blood sugar management is complicated, but refined carbohydrates aren’t helping your glucose levels. These carbs have a high glycemic index, measuring how quickly foods raise blood glucose.
High glycemic foods typically have little fiber, protein, or healthy fat. These nutrient-deficient foods are classified as low glycemic. They promote more stable energy levels by slowing blood sugar levels after meals.
You may experience a blood sugar roller coaster throughout the day if you do not include low glycemic nutrients in your diet. These peaks and valleys can contribute to a lack of energy and may increase the calories you consume later in the day.