Refined carbohydrates is a fancy way of saying processed carbohydrates. What exactly are they processing?
The refining process removes the fiber rich protective outer layer (containing b-vitamins and trace minerals) and inner nutrient rich core (containing healthy fats, vitamin E, and b-vitamins) to leave the left over grain which is just carbohydrates and a little protein.
Why are all these important nutrient stripped out if they’re so important? It reduces cook time, removes “unwanted” textures, and makes it easier to sell. Unfortunately when you remove everything but the carbohydrates, it makes it easy access for your body to break it down into sugar – and when I say easy I mean blood sugar spikes within 15 minutes of consumption. This is compared to a small increase in blood sugar within 30 minutes of consuming complex carbohydrates (carbohydrates that have the nutrient rich core and fiber rich outer layer).
From the image above, you can see that insulin (released when blood sugar spikes) activates the conversion of omega-6 fatty acids to arachidonic acid (i.e. fuels the inflammatory fire and worsen pain).
Examples of Refined Carbohydrates
- White rice – replace with brown or wild rice
- White bread – replace with brown/whole grain bread
- Pasta – replace with brown pasta (generally gluten free pasta are made non-refined carbohydrates)
- White flour – bake with coconut flour or brown flour
Do you see a pattern? The thing that gives these products the “brown” colour is that fiber rich outer layer!