4 Reasons why cutting back on refined carbs is Crucial for your Health

Not all carbs are created equal. A variety of whole foods like berries, brown rice, oats sweet potatoes, beets, and carrots, which are high in carbohydrates are incredibly healthy and nutritious. Processed carbs, on the other hand, have had most of their nutrients and fiber removed.

Nutritionists agree that refined carbs should be a limited part of a healthy diet. There are two main types of simple carbs: sugars like sucrose (table sugar) and high fructose corn syrup and refined grains like pasta, white bread, soda, and white flour made from refined wheat. These carbs have been stripped of almost all their fiber, vitamins, and minerals and serve as nothing more than “empty” calories.

Need more reasons to limit processed carbs in your diet? Here they are:

1. Risk of Overeating and Obesity

Since processed carbs are rapidly digested and have a high glycemic index, refined carbs may contribute to high blood sugar and overeating. Consuming too many of these carbohydrates leads to rapid spikes in blood sugar and insulin levels. Foods that are high on the glycemic index don’t keep you full and blood sugar levels drop soon after eating meals high in refined carbs, which stimulates hunger cravings. Studies also show that refined carbs are linked to increased belly fat and inflammation.

2. More Gut Problems

Good bacteria in the gut aid in proper digestion. These bacteria feed on the dietary fiber found in complex carbs; i.e. the good carbs. However, refined carbs have no dietary fiber, which can reduce the number and variety of beneficial bacteria in the gut, leading to digestion and constipation issues.

3. Risk of Heart Disease and Type 2 Diabetes

Heart disease is the world’s leading cause of death and type 2 diabetes affects close to 300 million people worldwide. Diets high in refined carbs are linked to insulin resistance, high triglyceride levels, and high blood sugar levels, the most common symptoms of type 2 diabetes. A study cited in PubMed showed that individuals who ate the most refined carbs were two to three times more likely to get heart disease.

4. May Cause Cancer

As we’ve already covered, refined carbs are linked to higher inflammation levels in the body, which causes stress levels to increase. This process could then trigger a DNA mutation that increases the production of cancer-causing proteins in the body.

The evidence is clear! Refined carbs have the potential to wreak havoc on your health and are often responsible for obesity. There’s a solution though. Replace the refined carbs in your diet with good carbs and nutrient-dense foods.

Stevita Naturals’ stevia products contain little to no carbs. Replacing sugar in your diet with stevia is a good way to reduce the amount of processed carbs you consume. Explore our shop!