Over the last few decades, Americans have shifted their diet to include more refined sugars and flours. Since the 1970s, Americans have eaten more refined carbohydrates and less fat. To achieve a healthy weight and to prevent diabetes and heart disease, avoid processed foods that contain refined sugars, white flour, or both.
White Breads
White flour is used in most breads, whether entirely made with it or not. White flour, wheat, and enriched flour are all synonyms of refined flour. White flour can be found in bread labeled “whole grain,” “whole wheat,” or even “whole wheat.” Look at the ingredients and choose pieces of bread that contain only “whole grain” flour. This will reduce the amount of refined carbs in your diet.
Certain Breakfast Cereals
Breakfast cereals are often more like candies. Most breakfast cereals contain refined sugars, white flour (usually made from corn, wheat, or rice), and white flour. Your blood sugar may spike dangerously after eating and crash in hours if you have diabetes or other blood sugar problems. Cereals made with oats are usually whole grain based, making them a healthier option. For a low-glycemic, healthy breakfast, read the ingredients carefully.
White flour and refined sugars are the main ingredients in baked goods. These processed treats are high in refined carbohydrates and contain trans fats from shortening and hydrogenated oils. This unhealthy combination can increase the risk of type 2 diabetes, cardiovascular disease, and other diseases. Avoid pastries, such as donuts and cakes. Also, avoid commercial muffins, cookies, scones, and pies. If you want to satisfy your sweet tooth with something healthy, try a piece of dark chocolate, a piece of fruit, or even a healthier version of your favorite baked good using unrefined, high-fiber flour and less refined sugars like maple syrup or honey.
White Pasta & Pizza
Whether you order Italian food at a restaurant or cook it yourself, pizza and pasta contain significant amounts of processed ingredients. Pizza and pasta are made almost exclusively of white wheat. Buying a whole-grain pizza or pasta will not be made with 100 percent whole-grain flour. Instead, the dough is a combination of white flour and whole-grain flour. Pizza sauces and tomato-based sauces also contain refined sugars. These are often found in high-fructose corn syrup, glucose, or sucrose. To avoid refined carbohydrates, make your pizza or pasta. Or buy Italian antipasti.
