When you’re trying to lose weight, one of the most controversial foods some people will tell you to eat or not to eat is carbohydrates.
Whether you believe it or not, carbohydrates, like bread, grains, etc., are not the enemy. There are many weight loss influencers or health enthusiasts who will tell you they are, but carbs are the key to staying full and energized throughout your day. Therefore, you should definitely keep them in your diet. However, health experts note that it’s really ‘complex carbs’ you should be eating, which contain more beneficial nutrients and fiber, rather than ‘refined carbs,’ which are stripped of their excess nutrients and can not only cause digestive issues and blood sugar spikes, but also weight gain. Read more about the three refined carbohydrates that health experts suggest you stay away from below.
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1. Multigrain Bread
Now, before you start to panic, not all multigrain breads fall under this category. When multigrain bread is made in its healthiest form, meaning it's actually made with whole grains, and not "enriched" or "bleached" grains.
"There is no guarantee that multigrain bread is made with 100 percent whole grains—or that it is free of refined grains," note dietitians Katie Cavuto and Marina Chaparro for Real Simple. "It simply means that it contains more than one type of grain, such as wheat, oats, and quinoa. These grains may have been processed to remove their bran and germ, which strips them of nutritional value (including fiber and important nutrients). Because of this, it may not be as healthy as whole-grain or whole-wheat bread. Read the ingredient list, and look for terms like 'bleached' or 'enriched,' which means the bread is not made up entirely of whole grains."
2. White Bread
One of the most notorious refined carbs is white sandwich bread, which can be found in all different shapes, sizes, and prices at any grocery store. While it's bland in flavor and often cheap in price, white bread is often considered one of the worst carbs for your blood sugar and can easily throw off your weight loss journey.
"White bread is made with refined carbohydrates and lacks fiber and other beneficial nutrients," says nutritionist Lisa Richards, founder of the Candida Diet, who notes that the ingredients in white bread "turn to sugar quickly, causing a quick rise in glucose."
"You will experience fatigue and brain fog from the inflammatory nature of these ingredients," she adds.
3. Baked Goods & Pastries
When it's a holiday, weekend, or special occasion, it can be really tempting to pick up a package of some delicious breakfast pastries for a nice morning or stop by your favorite bakery for some treats. However, doing this frequently can easily leave you with stubborn belly fat and difficult-to-control blood sugar levels.
"Baked goods like cakes, cookies, and pastries are often made with refined flour and sugar. They are high in calories, low in fiber, and can contribute to weight gain and metabolic issues when consumed in excess," says dietitian Trista Best with Balance One.
Although enjoying all of these tasty refined carbohydrates is fine in moderation, and can be fun on certain occasions, keeping them in your diet frequently can cause your health to take a downward turn. Instead, focus on whole grains like quinoa, oats, and more, which will stabilize your blood sugar all while giving you the satisfying carb boost that can prevent you from binging later down the line.
