Most of the carbohydrate foods consumed today are highly refined and processed. Most of it is plain sugar, but not just table sugar; corn syrup, sweet drinks and different kinds of sweets. Nutrients and fiber have usually been removed as well. Not all carbs are bad for you, but the following are ranked as the worst of the worst …
1. Cakes. While pastries serve as a tasty delicacy; cakes, muffins, donuts, and even bagels can cause major blood sugar problems. These refined carbohydrates can cause a surge. As blood sugar rises in our body, the pancreas begins to produce insulin to help cells absorb sugar from the blood. However, when we consume an excessive amount of refined carbohydrates, we can become insensitive to insulin and it can become less effective in lowering blood sugar levels that lead to type 2 diabetes.
It is better to avoid cakes, as they are very rich in sugar. If you miss your favorite sweet treat, indulge in a homemade stevia snack every once in a while, and this should help curb any cravings! You can also make a low-sugar chocolate “shake” with unsweetened whole coconut milk, raw cocoa powder, and half a frozen banana. This may be the trick to satisfying your sweet tooth.
2. Bread. Bread, especially white bread, can lead to a spike and then a drop in blood sugar. Bread is also known to contain high fructose corn syrup, which can increase your risk of developing type 2 diabetes, obesity, and heart disease. It’s best to avoid bread and choose healthier options like gluten-free wraps made with cassava or almond flour. You can also use lettuce leaves in place of bread when making sandwiches to help prevent blood sugar imbalances.
3. Packaged snacks. Packaged snacks tend to be very high in refined carbohydrates. Foods like pretzels, cookies, and even granola bars contain a lot of added sugar. Instead of choosing packaged snacks, choose whole foods like nuts, seeds, half an avocado, combined with a piece of fresh fruit.
4. Frozen meals. Not only are frozen meals known to contain excessive amounts of salt, but they are also made with refined carbohydrates like white pasta or white rice. Skip meals from the freezer and do your best to prepare as much food as you can! This way, you will know exactly what is included in what you are eating.
5. Cereal. Breakfast cereal often contains high levels of added sugar. Instead of cereal, choose a whole grain option like rolled oats combined with a healthy fat like almond butter to help stabilize your blood sugar.
Refined carbohydrates can be detrimental to our overall health and can make it difficult to balance blood sugar levels. Instead of refined options, try adding in some of the healthy swaps. You’d be surprised how much better you feel both physically and mentally with stabilized blood sugar!