Refined food is foods that are processed and separated from the essence, fiber and often not contain many nutrients.
For example, bread made of white flour, white rice, sugar and refined oils are among the refined food samples.
Refined foods usually have longer shelf life because they have been treated, but during this process, nutritional values ​​decrease.
Therefore, it is more useful to consume more natural, unprocessed foods more often than refined foods.
What are refined carbohydrate foods? Refined carbohydrates are carbohydrate sources that are processed and poor in fiber, vitamins and minerals. Such foods are brought to the form that can be digested faster by the body by disrupting the natural structure of carbohydrates.
Refined carbohydrate foods include:
White bread, sandwich bread, bagel, baguette, etc.
White rice, pasta and starch foods
Sugar, desserts, cakes, biscuits, chocolate and other sugary snacks
Ready foods containing corn syrup and refined cereals
Potato fries, potato chips, crackers and other snacks
Such foods may have high glycemic index (GI) values, ie they can rapidly raise blood sugar and then reduce it rapidly.
Therefore, excessive consumption of refined carbohydrate foods can cause weight gain, diabetes, heart diseases and other health problems.
In a healthy diet plan, the consumption of refined carbohydrate foods should be limited and full -grain foods, vegetables, fruits and protein sources rich in fiber should be preferred.
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What are refined grains? Among the refined grain foods are:
White Flour: White bread, sandwich bread, pasta, pasta and so on.
White rice: Rice, sushi, soup and so on.
Corn starch: cakes, cookies, biscuits, ready -made desserts and so on.

What are non -refined carbohydrates? Non -refined carbohydrates are non -processed or minimum processed carbohydrate sources. Such carbohydrates are rich in fiber, vitamins and minerals and can be digested more slowly by the body, which can help keep blood sugar more stable.
Among the non -refined carbohydrate foods are:
Full Grains: Full wheat, full barley, rye, oats and whole wheat products and so on.
Vegetables: cabbage, broccoli, spinach, lettuce, carrots, zucchini, eggplant, tomato and so on.
Fruits: Apple, pear, orange, strawberry, bananas, avocado, grapes and so on.
Legumes: Chickpeas, lentils, beans, barbunia, peas and so on.
Such carbohydrates give a longer feeling of satiety due to high fiber content and are useful for intestinal health. In addition, they increase the blood sugar level more slowly and provide a better energy level and longer durability.
Therefore, the consumption of non -refined carbohydrate foods in a healthy diet plan is recommended.
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