Refined carbohydrates: grains and sugars that have been processed until most of their fibre, vitamins and minerals are gone.
Why refined carbohydrates matter
With so little fibre to slow them down, refined carbohydrates digest quickly.
Your blood sugar shoots up and then drops, which can give you a short burst of energy followed by tiredness and fresh hunger.
Eating a lot of them over time is linked with:
- weight gain
- a higher risk of diabetes, heart disease and high cholesterol
If you're managing diabetes or PCOS, keeping these ups and downs small is a big part of the plan.
Refined carbohydrates in Indian food
You don't have to give up carbs, you just change the kind.
Simple swaps:
- Choose whole wheat atta over maida.
- Try brown rice or a millet roti in place of some white rice.
- Eat whole fruit instead of juice.
Pair any carb with dal, curd, paneer, eggs or a big serving of sabzi so it digests more slowly.
Keep sweets, biscuits and sweetened drinks for occasional treats rather than daily habits, and read labels for added sugar in packaged foods.
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Checked against: Cleveland Clinic: Carbohydrates: What They Are, Function & Types. General information, not medical advice.
Related words
CarbohydrateWhole grainsGlycemic indexFibreInsulin resistanceType 2 diabetesUpmaGlycemic loadTriglyceridesCravings
Foods to read about
Maida (refined wheat flour)Atta (whole wheat flour)Brown riceJowarRagi
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