Food swaps: Healthier alternatives to refined carbs

What you eat can have an impact on your health and fitness level. Here, we reveal a few healthy alternatives to refined carbs.

By: Jahnavi Sarma | | Updated: January 24, 2020 10:32 am

White bread is made with refined flour. Here, the germ and bran of the grain are removed. This strips it of fiber, vitamins and minerals. @Shutterstock

Refined carbs are bad for health. A study at New York University says that the type of carbohydrate-containing foods you consume can impact your cancer risk. Researchers say that healthy carbohydrate sources, such as legumes, tend to protect us from cancer, but non-healthy ones, such as fast foods and sugary beverages, seem to increase the risk of certain cancers. They also say that eating foods with a higher glycemic load was associated with an 88 per cent higher prostate cancer risk. Refined carbs have a higher glycemic load.

Have whole grain bread instead of white bread

White bread is made with refined flour. Here, the germ and bran of the grain are removed. This strips it of fiber, vitamins and minerals. Hence, instead of white bread opt for whole grain breads. These are wholesome and comes packed with all the essential nutrients fount naturally in wheat. It will also help you to avoid eight gain.

Have brown rice instead of white rice

Here, the same logic applies. White rice is polished and refined. Its nutrients are stripped away during the milling process. It comes loaded with calories and carbs. brown rice is the raw unpolished version. It has a high fiber, vitamins and minerals content than white rice.

Have sweet fruits instead of white sugar

Do you have a sweet tooth? You can satisfy your cravings by adding sweet fruits to your diet. Or you may have honey. This is much better than having refined sugar, which comes laden with calories and unhealthy carbs. This will also keep your blood sugar levels under control and also help you maintain your weight.

Published : January 23, 2020 6:49 pm | Updated:January 24, 2020 10:32 am

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