Refined Foods You Should Avoid
By Sara Butler
Refined foods, which are the foods that have been stripped of their nutritional value as they're processed, are not good for you. Still, they sneak their way into many people's diets and are often a cornerstone of the things people eat because they're so widely available.
If you want to avoid refined foods, then you first have to know what they are. Here are some of the refined foods you should avoid and the best ways to replace them in your diet.
What Does It Mean to Refine Foods?
When food is taken through a process where it's been stripped from its natural form in a process called refinement, then it is lacking in important nutrients such as vitamins, minerals, and fiber. In fact, the refinement process can reduce or even eliminate the nutritional values of food and interrupt proper digestion.
A good example of refinement is in grains. When grain is milled, the bran and germ of the grain is removed and that leaves behind only the starch. That basically removes the parts of the grain that your body uses for nutrients and to slow its absorption, part of what makes refined grains not very good for your health.
How to Choose Healthier Foods
Grains are one of the biggest offenders when it comes to refined foods, so you need to make sure to steer clear of them when you can. Some examples of refined grains include:
- Pasta
- White bread
- Bagels
- Cake
- Cereal
- White rice
Other refined foods you should work to avoid include:
- Flavored yogurt
- Smoothies
- Potato chips
Replace these things with their whole-grain counterpart. So, whole-grain bread, pasta, and brown rice instead of their stripped-down versions. You should also opt for plain Greek yogurt instead of flavored yogurt and if you want a smoothie, then make your own at home so you can control what goes into it. Want a crunchy snack? Instead of potato chips, make your own baked potato chips or kale chips. Or better yet, grab a handful of healthy nuts.
Your Health
The bottom line is that refined foods simply are bad for you. Research has shown that they raise triglyceride levels which then raise your risk of developing chronic illnesses such as fatty liver disease. They're also terrible for control of your blood sugar, which can lead to mood swings and even heart disease and diabetes.
You need carbohydrates, but be choosy about them for your health.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lake Forest, Calif.