Why are refined carbs bad for you?

Not all carbs are created equal. Many carbs are whole, starchy foods that are healthy and nutritious. Refined carbs have had most of the nutrients and fiber removed. Therefore, eating refined carbs may increase the risk of obesity, heart disease, and type 2 diabetes.

What are Refined Carbs? They are also known as processed carbs or simple carbs. There are 2 main types of refined carbs, which are:
Sugar: Processed and refined sugars such as table sugar, high-fructose corn syrup and agave molasses; Refined grains: These are grains that have had their fiber and nutrients removed. The most common is white flour made from refined wheat. Refined carbs have had most of the fiber, vitamins and minerals removed. Therefore, they are considered as empty calories. They are also digested quickly and have a high glycemic index. This causes them to spike blood sugar and insulin levels after meals. Eating foods with a high glycemic index increases the risk of many diseases. However, sugar and refined grains make up a large portion of total carbohydrate consumption in many countries. The main foods derived from refined carbs are: White flour, white bread, white rice, soft drinks, cakes, pasta, junk food, breakfast cereals,... Also, refined carbs Processed foods are also added to processed foods.

Whole grains are very rich in fiber. They consist of 3 main parts:
Bran: The hard outer layer, which contains fiber, minerals and antioxidants; Endosperm: The middle layer, containing mainly carbs and a small amount of protein; Core: Nutrient-rich, containing carbs, proteins, fats, vitamins, minerals, antioxidants and plant compounds. The bran and germ are the most nutrient-dense components of whole grains. They contain large amounts of nutrients such as B vitamins, fiber, iron, magnesium, phosphorus, manganese and selenium.
During refining, the bran and germ of the whole grain are removed. So their nutrients are also removed. This leaves refined grains devoid of fiber, vitamins and minerals, leaving only starch and a small amount of protein.
Some refined grain manufacturers have added multivitamins to their products to make up some of the nutritional loss. Whether multivitamins are as good as natural vitamins is still a matter of debate. However, most people believe that getting nutrients from whole foods is always the best option.
A diet rich in refined carbs is usually low in fiber. A low-fiber diet can increase your risk of cardiovascular disease, obesity, type 2 diabetes, colon cancer, and other digestive problems.

Eating a lot of refined carbs is one of the reasons why you are overweight or obese. Because they are low in fiber, they are digested quickly, causing big changes in blood sugar.
Refined carbs are foods with a high glycemic index that promote feelings of fullness in a short time (only about 1 hour). Meanwhile, foods with a low glycemic index promote long-term satiety (lasting about 2-3 hours). Blood sugar levels drop about 1-2 hours after eating a starchy meal. This promotes hunger, which stimulates the brain to signal cravings. And this is the cause of overeating.
Long-term studies have shown that eating refined carbs can increase belly fat. In addition, refined carbs can cause inflammation in the body.

Heart disease is very common and is currently a disease with a high mortality rate. Type 2 diabetes is also common, affecting about 300 million people worldwide. People with type 2 diabetes have an increased risk of heart disease.
Studies show that consuming a lot of refined carbs is linked to insulin resistance and high blood sugar. This is the main symptom of type 2 diabetes. In addition, refined carbs also raise blood triglycerides - a risk factor for heart disease and type 2 diabetes.

Eating a lot of refined carbs can have many negative health effects. However, not all cars are harmful. Some whole foods, rich in carbohydrates, are extremely healthy. It is a rich source of fibre, vitamins, minerals and plant compounds.
Foods rich in healthy carbs include vegetables, fruits, legumes and whole grains (oats, barley). So unless you're following a carb-restricted diet. If not, you can use these foods.
For good health and a beautiful figure, try to choose pure carbs and limit the use of refined carbs.

Reference source: healthline.com