Definition
Simple sugars and refined carbohydrates offer quick but fleeting energy. They lack fiber, vitamins, and minerals making them “empty” sources of calories.
Explanation
- Simple sugars like sucrose, fructose, glucose and dextrose spike blood sugar and insulin rapidly due to fast absorption and digestion.
- Refined carbs including white bread, crackers, pastries and breakfast cereals provide easily accessible energy but minimal satiety or nutrition.
- Limit added sugar and processed refined grains. Instead, choose whole foods with fiber like fruit, beans, minimally processed whole grains and starchy vegetables.
- If cutting out simple sugars entirely, reduce gradually. Moderation is key for long-term sustainable nutrition habits.
Examples
- Candy, soda, table sugar, agave nectar, maple syrup
- Donuts, saltine crackers, instant potatoes, white rice
Related Terms
- Empty calories, glycemic index, nutrient density, complex carbs
Common Questions
- Are simple sugars worse than complex carbs? Yes, the rapid blood sugar spikes elicit greater insulin and fat storage.
- Can I eat sugary or refined foods while dieting? Sparingly – the lack of nutrition makes it hard to fit them into a deficit.
Do Not Confuse With
- All carbohydrates – Complex carbs differ by providing more satiety and vitamins.
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