3. Refined carbohydrates
This type of carbohydrates is highly processed resulting in the removal of fiber, vitamins, minerals, and essential fatty acids that is why high intake of refined carbs leads to rapid swings in blood sugar levels that cause an elevation in insulin levels and free fatty acids along with the elevation of circulating free radicals and proinflammatory cytokines such as IL-6, IL-18, and TNF-alpha.
Refined carbs are mainly found in white flour products like white bread, rice, pasta, pastries, cookies, cakes… they also promote the proliferation of inflammatory gut bacteria that increase the risk of getting inflammatory bowel disease (IBD). they lack all the benefits of fiber that control blood sugar levels and promote fullness and weight loss that are present in healthy unprocessed carbs so you should rely on whole wheat grains such as brown rice and bread.