What are common refined carbohydrates in daily life? How to reasonably consume refined carbohydrates?
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Literally, refined carbohydrates generally refer to processed staple foods made from rice, wheat, and other grains, such as refined rice, white flour, rice noodles, and foods made from these products.
Refined carbohydrates require the removal of indigestible parts of the grain, such as the outer husk, leaving only the digestible portion after processing. The concept corresponding to “refined carbohydrates” is “whole grain foods,” which refers to foods that have not been finely processed or only lightly processed, retaining the full nutritional content of the entire grain. Examples include brown rice and whole wheat bread.
Common Processing Methods for Refined Carbohydrates:
- Food Breakdown: Removing the external bran from the grain and grinding it into flour.
- Extraction: Extracting sucrose from beets or sugarcane to produce table sugar.
- Concentration: Crushing oranges and removing the water to obtain concentrated juice.
From the entire refining process, the husk, bran, endosperm, and germ of the grain are removed, which also causes a loss of most of the fiber, vitamins, minerals, and proteins present in the grain. The remaining endosperm contains only about 20% of the nutrition found in the whole grain. Clearly, refined processing leads to significant losses in the grain’s nutritional content and bioactive compounds. As a result, the nutritional structure of refined carbohydrates is quite simple, mostly consisting of starch, which primarily provides sugars and energy to the body.
Due to the reduced dietary fiber content and the high starch content in refined carbohydrates, they are rapidly absorbed and digested by the body. After consumption, they can cause a sharp rise in blood sugar, which places stress on the pancreas and can eventually lead to pancreatic dysfunction.
Carbohydrates, as one of the “three macronutrients,” are essential for human life processes. Whole grain foods retain the full range of nutritional benefits from the grain. According to the “Chinese Dietary Guidelines,” carbohydrates should make up 50%-65% of daily energy intake, with whole grains recommended to constitute 1/4 to 1/3 of this. Adults should aim to consume around 50–150 grams of whole grains per day.
Substitutes for Refined Carbohydrates:
| Refined Carbohydrates | Substitute |
|---|---|
| Bread | Whole wheat bread |
| Freshly squeezed juice | Fresh fruits |
| White rice | Brown rice, whole grains |
| Breakfast cereal | Pure oats |
To ensure proper carbohydrate intake, it’s important not to rely solely on refined carbohydrates. Instead, combine refined staples with whole grain foods. In addition to rice and noodles, include appropriate amounts of potatoes, oats, mixed beans, and other whole grains in your diet to avoid excessive intake of low-quality carbohydrates.
Excessive or insufficient carbohydrate intake can both harm your health. The safest and healthiest choice is to balance the consumption of coarse grains. Consider applying some of the above suggestions to potentially improve your current health status.
