Refined grains to avoid if you’re trying to lose weight

Refined grains, also known as 'bad carbs' or 'white foods' are essentially 'invisible magnets' in our bodies when it comes to gaining weight.

Why are these foods so bad for us?

For starters, they're extremely easy to overeat (how many times have you been able to resist that extra cookie, or been able to eat only half your pizza?). These 'bad carbs' are easier for the body to absorb, which means that you're usually hungry again within an hour or two of eating them.

They're also less satisfying and provide very little nutritional value compared with 'good carbs' like starchy veggies (sweet potatoes, potatoes, carrots, etc), whole grains and legumes (brown rice, corn-on-the-cob, beans, peas, lentils, etc).

'Bad carbs' to cut out or cut down on:

• Flour (this includes anything made with flour like biscuits, cakes, pizza bases, etc.)
• White rice
• Pasta
• Bread
• Cereals (these are usually loaded with added sugars)
• Simple sugars like table sugar and high-fructose corn syrup

Healthy swaps

Cutting back on refined grains doesn't mean that you can't, for example, have your traditional Friday night pizza ever again. It just means that you need to get a little more creative. Make your own pizza base with a cauliflower crust, or order a gluten-free pizza base. When it comes to pasta, try rice pasta or go for gluten-free varieties.

Recommended reading: Easy gluten-free substitutes for wheat products

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