We all love burgers and sausages and takeaways, but eating large amounts of refined and processed foods can negatively impact our health in several ways. Here are 5 key reasons why we should be mindful of overdoing refined foods.

1. Nutrient Deficiency

Overly refined foods like white bread and white rice have had the nutritious bran and germ removed during processing. This leaves only the starchy endosperm, stripped of beneficial fibre, vitamins, minerals and plant compounds. 

Eating too many refined grains can lead to deficiencies in iron, magnesium, zinc, folate and other essential micronutrients over time. This is especially true if refined grains make up the bulk of your carbohydrate intake, rather than whole grains. Choosing whole grain versions like whole wheat bread and brown rice provides more complete nutrition.

2. Blood Sugar Spikes

When refined grains are consumed, they are quickly broken down into sugar during digestion. This leads to rapid spikes in blood sugar and insulin levels. Foods high in sugar like sweets, soda and juice have a similar effect.

Over the long run, frequent blood sugar spikes can increase your risk for insulin resistance, type 2 diabetes and obesity. The fibre in whole grains causes their carbohydrates to be digested more slowly, for a gentler impact on blood sugar.

3. Inflammation

Refined oils like soybean, corn, sunflower and canola oils are often used in processed foods. These oils are high in inflammatory omega-6 fatty acids. Excessive omega-6 intake promotes bodily inflammation, which has been linked to chronic diseases.

Additionally, the refining process strips away antioxidants like vitamin E that can combat inflammation. Eating too many refined foods means you’ll miss out on antioxidants from whole foods like fruits, vegetables, nuts and seeds.

4. Gut Health Imbalance

The lack of fibre in refined foods can alter the balance of gut bacteria, promote intestinal inflammation, and contribute to constipation. This disrupts our digestive health.

It can also allow candida, a fungus that lives in the gut, to thrive. Candida feeds on sugar and can cause an overgrowth if too much refined sugar is consumed. A candida overgrowth leads to candida symptoms like bloating, cramping and diarrhoea.

Take a candida test if you think this might be a problem for you.

Prebiotic fibres from whole plant foods support a diversity of beneficial gut bacteria. This improves gut balance and intestinal health.

5. Other Health Issues

There are additional concerning health effects tied to overeating refined foods such as:

• Increased risk for heart disease due to the trans fats and low omega-3s in many processed foods
• Higher cholesterol levels as a result of refined carbohydrates and damaged fats
• Possible decreased cognitive function and dementia resulting from nutrient deficiencies 
• Greater chance of depression and anxiety due to blood sugar fluctuations and inflammation
• Higher likelihood of acne and skin conditions because of high glycemic diets and food sensitivities
• Greater exposure to food additives, emulsifiers and preservatives that may impact health

Limiting refined foods as part of an overall balanced, nutritious diet can go a long way in supporting our health and preventing chronic disease.

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