Eat Fewer Refined Carbohydrates
Examples of refined carbs, also known as processed carbs are sugars or refined grains.
Common sources of processed carbs as white rice, Table sugar, white bread, candy, soda, breakfast cereals, and desserts. .
What makes refined carbohydrates not recommended is that they nearly do not have any vitamins, [3] minerals, [4] fiber, and other nutrients.
Because they are metabolized by the body easily and quickly, refined carbohydrates are considered to have a high glycemic index. As a result, blood sugar levels increase.
An increase in type 2 diabetes was linked to a diet high in carbohydrates with a high glycemic index, according to a significant observational study including more than 91,000 women.
After eating foods with a high glycemic index, your blood sugar may surge and then decrease, which can increase hunger and cause overeating.
A perfect substitute are whole grain foods, fruits, and non-starchy vegetables since they have lower glycemic index. [5]