What are refined foods? Refined foods are highly processed foods that have been stripped of their original nutrient content and fiber. White flour, white pasta, and white sugar are just some examples. The more a food is refined, the more you should stay away from it.

Why Does Refined Foods Affect Hunger? Let’s look at a loaf of white bread. First, the wheat is stripped of bran and fiber. Then it's ground into the finest white flour. Baking puffs it up into light, airy slices of bread. That is why your stomach makes such quick work of it. A slice of white bread hits your bloodstream with the same intensity as eating a tablespoon of sugar right from the bowl! Genuine 100% whole-wheat or whole-grain bread, on the other hand,(the coarse, chewy kind with a thick crust and visible pieces of grain) puts your stomach to work. It too is made of wheat, but the grains haven't been processed to death. While it contains starches, which are just chains of sugars, they are bound up with the fiber, so digestion takes longer. As a result, the sugars are released gradually into the bloodstream. If there's no sudden surge in blood sugar, your pancreas won't produce as much insulin, and you won't get the exaggerated hunger and cravings for more sugary and starchy carbohydrates.

 

Refined Foods to Avoid

 White bread

 Bagels (unless they’re 100% whole wheat or whole grain)

 Crackers ((unless they’re 100% whole wheat or whole grain)

 Cookies (or any baked goods made with white flour)

 Cream of Wheat

 Rice cakes

 White pasta

 White rice