Refined Carbohydrates

Refined carbs and their glycemic index relative to quinoa
Refined carbs and their glycemic index relative to quinoa
Refined Carbs- what does that mean? Well, simply put, they are everyday foodstuffs, such as white bread and white rice or pasta that during the industrial process of making them have been stripped of much of their goodness. So for example wheat used in white bread has had its fibre-rich outer coating stripped off, and its nutrient packed inner germ has been squashed to oblivion in the milling process. So what are you left with? The starchy endosperm. So when you eat white bread or white rice you are basically getting a stomach full of starch, much like eating a potatoe. The problem with this is that the starch is digested quickly, which means that it releases sugar into the blood quickly too, leading to peaks in blood sugar levels. These then crash down very quickly, leaving you hungry again. What they call high and low glycemic food stuffs- the lower the Glycemic Index, the slower the sugars are released, so the more statiated you feel for longer.
Explaining Glycemic Index
Explaining Glycemic Index
Quinoa has a low Glycemic Index, so if you eat quinoa rather than say white rice you will feel fuller for longer.The quinoa grain has had its outer bitter husk removed, but is otherwise unprocessed. That leaves you with a fibre and nutrient punch. Rather than going for those white processed carbs have a healthy bowl of quinoa (including the pearl variety) or prefer wholegrain varieties of pasta and bread. That way you will find it that much easier to walk past the biscuit tin and avoid those naughty mid day snacks!