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How to Make Up the Damage from Eating Refined Carbs

author avatar Dr. Eric Berg 08/31/2023

It's no secret that refined carbs--such as white bread, pasta, and rice--aren't the healthiest foods to eat. But what happens if you indulge in them anyway? Here's how to make up for the damage and get back on track with your nutrition goals.

Refined carbs are those that have been processed and had the majority of their nutrients and fiber removed. This processing makes them more quickly absorbed into the bloodstream, which can cause spikes in blood sugar levels. Over time, eating too many refined carbs can lead to weight gain, insulin resistance, and type II diabetes. Unfortunately, refined carb foods are some of the most addictive foods in the world including some fan favorites like french fries, and pizza.

So how can you make up for the damage caused by refined carbs? Start by incorporating more fiber from other sources, like fruits, vegetables, and beans. Fiber helps to regulate blood sugar levels and can also help you feel fuller longer, so it can aid in weight loss.

Finally, make sure to get plenty of exercise. Exercise helps to lower blood sugar levels and can also help you lose weight. So if you’ve been eating too many refined carbs, these tips can help you get back on track.

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