White bread, pizza, doughnuts, cookies, burgers, biscuits, etc., don’t we all love to gorge on these yummy treats? But experts recommend cutting down on refined foods and replacing them with whole grains to people who want to shed extra weight. The reason why refined foods wouldn’t fit well into a weight loss diet is that they cause a sharp jump in blood sugar (due to lack of fiber and other nutrients) and trigger an insulin response. Insulin, then gets to work, balancing out blood sugar, and directs all the extra empty calories into cells to be stored as fat in the body.
The thing with food that’s made out of refined carbs (pizza, chocolates, cookies, biscuits, sweets, etc.) is that they are highly addictive and you keep craving for such food all through the day. On the other hand, complex carbs found in whole grains, vegetables, etc., have comparatively lower glycemic index, get slowly digested, have nutrients such as fiber, minerals, vitamins, that help with weight loss. It’s important that you eat the right kind of carbs, and cut down refined carbs as much as you can. But as we have explained before, it becomes extremely difficult to give up refined foods due to several reasons – refined foods are often high in sugar, fat, and salt, which can trigger the brain’s reward center, and create a cycle of craving and eating. This can make it difficult to give up these foods, as they can provide a temporary sense of pleasure and satisfaction. Additionally, a majority of people believe refined foods taste much more better than whole foods. But the most important factor – refined foods like instant noodles require little preparation, making them a convenient option for busy bees and people who lead a hectic life. Since refined foods undergo heavy processing, get stripped off their nutrients and fiber, regular consumption of refined foods can lead to health issues like type 2 diabetes, heart disease, and of course, weight gain. So, if losing weight is your goal, replacing refined with whole grains can boost your effort a great deal, and if you are not gluten intolerant, finding 100% whole wheat alternatives would be a good place to start with. So, in this article, we list out 5 Refined Foods That Can Be Swapped with 100% Whole Wheat.
1. Swap White Bread with 100% Whole Wheat Bread: White bread and jam is a staple breakfast option in many households, and it’s not a healthy breakfast option because the combination would shoot up blood sugar and leave you hungry soon after. White bread, made entirely from refined flour, sugar, is low in fiber, and you are de-railing your weight loss journey, if you are starting your day with bread and jam as breakfast. On the other hand, brown bread is made with whole wheat, with bran intact, with better fiber content and better nutrient profile. It also has a lower glycemic index than white bread, hence does not spike up blood sugar. By using 100% whole wheat flour, you can make bread that is high in fiber, protein, and essential vitamins and minerals.
2. 100% Whole Wheat Pasta instead of Regular Pasta: There are many reasons why pasta is everyone’s favourite – it’s a comfort food for many with its rich taste and flavour, also quick and easy to cook; not to forget easily available and affordable. Traditional white pasta is made with refined flour, which is stripped of its natural nutrients and fiber. By using 100% whole wheat pasta, you get the nutrients without compromising on the taste factor. Also read: “7 Ways To Make Pasta Weight Loss Friendly.”
3. Packaged Breakfast Cereals with Whole Grain Cereals: Many popular packaged breakfast cereals are made with refined grains along with added sugars, and regular consumption would lead to weight gain and other health problems. By switching to cereals made with 100% whole wheat, you can enjoy a healthy breakfast that is high in fiber, vitamins, and minerals.
4. Whole Wheat Atta Instead of Maida: Maida is high in calories, and its low fiber content would make you hungry soon after, leading to overeating and weight gain. Regular consumption of maida-based dishes can lead to digestive issues like bloating and constipation. So, do roll out your paratha, rotis, etc., with whole wheat flour only. Also read: “8 Foods That Are Low Calorie But Not Healthy.”
5. Whole Wheat Crackers instead of Regular Crackers: They are a popular snacking option that goes along well with tea, coffee, cheese, and as a base for yummy spreads like hummus and peanut butter. So, next time you grab a pack of crackers, make sure it’s made out of whole wheat.
Summing up, to lose weight, you need to replace food with empty calories and devoid of nutrients with nutritious alternatives, and you can such diet plans on the Rati Beauty app. Download and subscribe to the diet plans to lose weight successfully.