Refined Carbohydrates refer to carbohydrates that have had their natural fiber, vitamins, and minerals removed during processing. As a result, they are digested quickly and cause a sudden spike in blood sugar levels. This increases the risk of fat storage, insulin resistance, weight gain, and type 2 diabetes.

➡️ Refined Carbs:

White rice

Roti, paratha, roti, pasta made from flour

Sugar and sugar-rich foods (sweets, cakes, biscuits, soft drinks, juices, etc.)

Cornflakes, instant noodles, white flour, or polished rice

🔰How it affects the body

Rapid increase in blood sugar. Refined carbs do not contain fiber, so they quickly convert into glucose and increase blood sugar. This increases insulin secretion, which later causes fat storage.

 Hunger returns quickly. These types of foods increase blood sugar quickly and then decrease again quickly, resulting in hunger returning within a short time. This creates a tendency to overeat.

Accumulates fat and increases weight. Excess insulin prevents the breakdown of fat, resulting in fat accumulation in the body.

Insulin resistance and pre-diabetes. Eating more refined carbs for a long time makes the cells less sensitive to insulin. This is called insulin resistance.

Alternatives:

✅ Brown rice / red rice: High in fiber, increases blood sugar slowly.

✅ Oats / rolled oats: Keeps the stomach full for a long time, rich in fiber.

✅ Red chira (unpolished): Light and fibrous.

✅ Atta / Whole wheat bread: Instead of flour.

✅ Millet / Ragi / Buckwheat: Low GI (glycemic index) food, helps control insulin.

✅ Vegetables and pulses: Rich in natural carbs, fiber and protein.