We all know that white bread, white pasta, crackers etc are bad for us .... But why exactly?

It has been drilled into us for a long many years how we should avoid any processed, refined carbohydrates like white bread, white pasta, crackers, cereals, etc. We all are told repeatedly that over consumption of these processed carbohydrate will lead to weight gain, and that we should stick to the smart carbohydrates like wholegrains, fruit, vegetables, etc.

Unfortunately, yes, the experts are right, processed carbohydrates are bad for us, and will lead much quicker to weight gain if overconsumed, but why oh why is it so hard to keep away from them ....?
Do you ever notice that no matter how much white bread, or biscuits you eat, you never feel full? Yet if you eat a plate of roasted vegetables, sweet potato, and a salmon fillet, you would be very satisifed... Why is it so easy to overeat the "bad" stuff? ??

Point One: The difference between refined white foods and their healthier counterparts is processing and fiber. Most white carbphydrates start with flour that has been ground and refined by stripping off the outer layer, where the fiber is located ! And guess what? It is the fiber that fills us up! So how are we supposed to feel full with no fiber?
So anything white has little or no nutrients to fill us up and provide the body with what it needs. It is very tasty yes, but nutritious, sadly no.

Point Two : The body absorbs processed white grains and simple sugars quite quickly. Increased blood sugars from these foods trigger a release of insulin, and overeating these foods leads to elevation of insulin levels. Why is it bad to have too much insulin? If your body releases too much insulin, it will begin to lose its sensitivity to insulin, which means that your cells won't receive as strong a signal to sponge up excess sugar out of your blood, resulting in high blood sugar.
Excess insulin is also known to cause weight gain, since insulin promotes the storage of fat.

Why does insulin promote the storage of fat?
We know now that once we eat anything, the hormone insulin is produced. White processed food results in higher insulin being produced. The functions of insulin are:

• To absorb glucose, fatty acids and amino acids.
• Starts building glycogen from glucose (preferred energy to fuel exercise), fats from glycerol and fatty acids, and proteins from amino acids.
• The fatty acids are then absorbed from the blood into fat cells, muscle cells and liver cells. In these cells, under stimulation by insulin, fatty acids are made into fat molecules and stored as fat droplets. Therefore, the more insulin, the more the fatty acids are made into fat molecules and stored as fat.   

Also, unfortunately for us, it is possible that fat cells will take up glucose and amino acids, and also convert them into fat. Our bodies are experts at making fat!!!

So that's the end of the science lesson for today! I've explained it as simply as possible, apologies if you got bored half way through :( . For me, if I understand why something happens or how, I am more inclined to go along with it. It is good to know why exactly we should run a mile from anything processed or refined. When doing your supermarket shop, avoid the middle aisles where all this "nutrient poor" food is, and fill up on "nutrient dense" food from the outer aisles. e.g. lots of fresh fruit and veg, sweet potato, lean meat, fish, etc. etc. All of this food is absorbed much slower into the blood stream, doesn't cause a spike in insulin levels, actually fills you up, keeps you full for longer, and gives you lots of energy to fuel your exercise.

       Remember, eat for long term nourishment and not immediate satisfaction!!