To Avoid Insulin Resistance and Weight Gain… Beware of “Refined Carbohydrates”
Health experts have revealed that excessive consumption of refined carbohydrates causes a sudden spike in blood sugar levels, followed by a rapid crash. This can lead to increased hunger, low energy, and long-term health issues such as insulin resistance and weight gain.
The Hindustan Times highlighted the concept of refined carbohydrates, which refers to foods that are high in carbohydrates but lack essential nutrients such as protein, fiber, and healthy fats. Examples include white bread, white rice, regular pasta, and sugary cereals.
Dr. Renuka Dang, a consulting dietitian at Ujala Cygnus Hospital Group, explains: “Refined carbohydrates are quickly digested, causing rapid fluctuations in blood sugar levels. However, they can be transformed into balanced meals by incorporating additional nutrients.”
She recommends adding protein sources such as grilled chicken, fish, lentils, or tofu to slow digestion and support muscle health.
She also advises incorporating healthy fats, such as avocado, nuts, and olive oil, which enhance satiety and support brain function.
Additionally, fiber-rich vegetables, like spinach and broccoli, can help improve digestion and stabilize blood sugar levels.
To turn a plate of white rice into a balanced meal, Dr. Dang suggests pairing it with grilled salmon and broccoli, making it rich in protein, fiber, and healthy fats. Similarly, a baked sweet potato can become a nutritious meal by adding black beans and avocado.
She concludes with this advice: “Instead of completely avoiding carbohydrates, focus on pairing them wisely with nutrient-dense foods to create healthy, balanced meals that support energy, digestion, and overall health.”
