It is indeed true that without a healthy body, all festivities of life are futile. Yet, most of us take our bodies for granted, unless it sends warning signals. It is a no brainer that a nutritious diet along with regular exercise is the key to a healthy body. So, when it comes to the consumption of healthy food, it is necessary to weed out the villains, that play a pivotal role in increasing the risk of heart diseases, obesity, and boost sugar levels.
One of these villains is refined carbohydrates. We consume these carbs daily without realizing the harm it causes to our bodies.
What are refined carbs?
Refined carbs or simple carbohydrates are processed carbohydrates devoid of their nutrients, fiber, and bran.
The most common sources of refined carbs include pasta, white bread, breakfast cereals, common flour, and sugar.
Why are refined carbohydrates considered to be diet villains?
Intake of these refined carbs drastically increases the chances of obesity, type 2 diabetes, and heart diseases. It is often recommended to reduce their intake as they are also stripped of their sources’ natural minerals and vitamins.
When you consume refined carbs, your bloodstream gets filled with sugar. This triggers a rush of insulin for clearing the sugar from your blood. The increased insulin ultimately leads to increased hunger cravings, making you consume more food.
Don't be disheartened; you can always replace these with low-carb items with healthier substitutes. Let's look at some of the popular options:
1. Wafers/Chips
Fried chips are, of course, everyone’s favourite. But before you decide to dig in, consider munching on equally delicious nuts such as almonds, cashews, peanuts, and walnuts.
So, the next time you step out of your house, make sure to carry some in your dabba. This will satisfy your hunger pangs and help you not fall prey to those tantalizing packets of chips.
2. Potatoes
Potatoes contain higher levels of carbohydrates and can significantly increase your blood sugar levels and may contribute towards weight gain. So, every time you see a mouth-watering dish of potatoes, start thinking of healthier alternatives, like :
- cauliflower
- broccoli
- carrots
3. White Bread and Pasta
Simply opt for whole-grain bread and pasta instead of the white ones - as they cause more harm to the body than good. Trust us; they taste better than the conventional ones!
4. White Rice
White rice has been subjected to more processing – so, you must replace it with unpolished or brown rice. These substitutes contain a higher amount of nutrients and fibres.
5. Common Flour
Common flour is derived from wheat after removing its fibrous and nutritious parts. Additionally, it is refined and bleached. Replace your maida (common flour) rolls with a wheat-based or a whole grain-based roll.
Almost every recipe, indeed, calls for white flour, right from kulchas to cakes, yet, you can replace it with healthier options. Ragi, bajra, or jowar flour are loaded with nutrients and can work as great substitutes.
On a lighter note, do allow yourself a cheat day and enjoy these items to your heart's content – everyone deserves a day off from their diets!
Moreover, you can continue enjoying your favourite dishes while substituting refined-carbs ingredients with their healthier counterparts.
Do not forget to eat plenty of fruits and vegetables as fibre is good for your body and lowers the chances of heart diseases. There is no need to cut down on your carbs completely, embrace a low-carb lifestyle that helps keep your health in check.
Slowly but steadily start making changes in your diet, and don’t rush through this process!
Make simple amendments, for instance, instead of frying, opt for baking, and season these delicacies with herbs to enhance the taste.
Remember – It is not about losing weight; it is about choosing a healthier lifestyle for a quality life. Choose food guilt-free!
