NEW ORLEANS (WGNO) — In part two of our 2024 Wellness Reset, the focus is on dialing back on the stuff that hinders our wellness progress. Though everyone is different, dialing back on refined carbohydrates and added sugars is one of the biggest sweeping changes that most of us can benefit from.
Why limit refined carbohydrates and added sugar? These foods are pro-inflammatory, linked to an increased risk of conditions from cancer to heart disease to joint pain and more.
Refined carbohydrates and added sugars also contribute to excess calories and weight gain, with minimal or no nutritional benefit.
A diet high in refined carbohydrates and added sugars can set us up on the blood sugar + cravings rollercoaster, causing and perpetuating our desire for more carbs and more sugars.
So just what are refined carbs and added sugars?
Refined carbohydrates include white rice, potatoes and pasta, along with anything made with refined flours and starches – think most chips, crackers, bagels, pretzels, graham crackers and more.
The official ‘serving size’ of starchy carbs like rice, potatoes and pasta is a mere half-cup – that’s what fits into a single cupcake wrapper! That’s not to say that we should all limit ourselves to a half-cup serving – but know that each half-cup serving provides the carb-equivalent of a slice of bread.
Added sugar includes table sugar and high fructose corn syrup, as well as ‘natural’ sugars like raw coconut sugar, maple syrup, honey and agave. Food high in added sugar include sugary drinks (including many coffee drinks and smoothies), sweets and desserts, and soft drinks.
The bottom line: Pay attention to what foods help to stabilize your blood sugar and energy levels. Set yourself up for success by stocking up on healthy alternatives or smaller portions for your favorite foods so that you can honor your cravings mindfully while also maintaining your healthy habits.
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For more:
Molly’s article: Feel Addicted to Food? You’re Not Alone
Molly’s past WGNO segments: Sugar Swaps Toolkit — and, A Sweet Shift: Guide to Plant-Based Sweeteners
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.
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