Welcome to the enlightening world of the Brazilian Society of Hypnosis. Surely, you’ve heard the phrase “we are what we eat”, right? Well, here, we go beyond this knowledge. We present ways to benefit from better food choices, in the process of well-being and health quality, precisely using hypnosis.

Do you know what refined carbohydrates are and how essential they can be to health? These are perspectives that we usually don’t analyze daily, but they are highly significant for our conscious consumption. We will explore the world of these foods that are so common on our tables.

This article, with fluid and interesting reading, aims to elucidate topics about the existence, refining process, health effects of these carbohydrates, as well as healthy alternatives.

Shall we delve into the world of refined carbohydrates, their impacts, and learn to deal with them in a healthy and balanced way? The invitation has been made. Join us in this reading that promises to demystify and clarify your doubts about this important nutrition topic and how hypnosis can serve as an aid in this process.

Definition and types of refined carbohydrates

To better understand the impact of refined carbohydrates on our health, we first need to understand what they are. Refined carbohydrates are processed grains where fiber and other nutrients have been removed. They are mainly found in white bread, pasta, and cereals.

The difference between refined and natural, or whole, carbohydrates can be quite clear. For example, a whole wheat grain is full of fiber, minerals, and vitamins. However, when this grain is refined to make white flour used in bread, cookies, and cakes, most of these nutrients are lost. Therefore, the main difference between a refined and a whole carbohydrate is the refining process, which ends up impairing the nutritional value of the carbohydrate.

Some people may be surprised to learn that not all sugary products contain refined carbohydrates. Some common examples include table sugar, honey, and maple syrup. Although they are rich in simple sugars, they do not undergo the same refining process as the refined carbohydrates mentioned above.

It is important to be aware of this type of carbohydrate, as foods that contain them often offer empty calories – that is, little or no nutritional value, contributing to weight gain by adding calories without offering significant nutrients. They also quickly raise blood sugar levels, can lead to unhealthy weight gain, and are often associated with diseases such as type 2 diabetes, obesity, and heart disease.

Carbohydrate refining process and its implications

The refining of carbohydrates is a complex process that alters the natural structure of foods. It begins with the removal of the outermost layer of the grain, rich in fiber and nutrients, known as bran. Subsequently, the endosperm is milled into white flour, a process in which most of the nutrients are lost.

This nutrient loss is one of the main implications of refining. Processed foods, that is, refined carbohydrates, usually have a much lower amount of vitamins, minerals, and fibers compared to their natural counterparts.

Another important point is that the removal of fibers accelerates the digestion and absorption of carbohydrates by the body. This results in a rapid spike in blood glucose levels, followed by an abrupt drop. This can generate feelings of hunger shortly after food intake, leading to an increase in caloric consumption.

In addition, the rapid rise in glucose can trigger the release of a large amount of insulin in the body, causing blood sugar levels to drop sharply. This can cause fatigue, irritability, and cravings for sugary foods.

In short, refined carbohydrates go through a refining process that removes the nutrient-rich layer, resulting in a processed product of rapid digestion and absorption, and potentially harmful to the body’s metabolic balance.

Distinguishing refined and whole carbohydrates

Refined carbohydrates are based on natural foods that have undergone a refining process. However, during this process, many nutrients, such as fibers, are lost. Furthermore, the absorption rate of these carbohydrates by our body is very fast, which can lead to blood sugar spikes.

On the other hand, whole carbohydrates maintain their natural form and do not undergo the refining process. As a result, all nutrients, including fibers, are preserved.

As a result, the absorption rate of whole carbohydrates by our body is slower and does not lead to blood sugar spikes. Moreover, by retaining the fiber, these carbohydrates contribute to the feeling of satiety, helping to control appetite.

A simple example to differentiate these two types is to think of bread. White bread, made with refined flour, is an example of refined carbohydrate. Whole grain bread, made with whole flour, is an example of whole carbohydrate.

As you can see, the main difference between refined and whole carbohydrates lies in the refining process and the amount of nutrients preserved. Choosing whole carbohydrates is a way to make healthier and more balanced food choices.

The effects of excessive refined carbohydrate consumption on health

Eating too many refined carbohydrates can have undesirable consequences for your health. When these foods are consumed in excess, it can lead to an increase in blood sugar, prompting your pancreas to produce more insulin to process it.

Over time, this makes the body less sensitive to insulin, evolving into serious conditions such as type 2 diabetes. Moreover, this high concentration of sugar in the blood can cause energy spikes followed by rapid drops, leading to feelings of tiredness and hunger, which encourages the intake of even more carbohydrates.

Not to mention the damage to the heart. Diets high in refined carbohydrates are associated with a higher incidence of heart disease due to excess triglycerides and low levels of HDL, the so-called “good” cholesterol.

In the long term, excessive consumption of refined carbohydrates can also contribute to the development of certain types of cancer. Foods like white bread, white rice, potatoes, and sugary foods have a high glycemic index, which can result in elevated levels of insulin and IGF-1, hormones that have been associated with tumor development.

Finally, excessive intake of refined carbohydrates can also harm mental health, contributing to mood disorders and impairing concentration and focus.

The phenomenon of carbophobia and its consequences

“Carbophobia”, as the excessive aversion to carbohydrates is commonly called, can result in significant dietary imbalances. This is because refined carbohydrates are vilified, and the pursuit of an imposed body image can lead to dangerous restrictive behaviors.

Many people end up developing an irrational fear of including any type of carbohydrate in their diet. However, it is important to note that not all carbohydrates are harmful. Characterizing a class of nutrients as “bad” can be misleading and harmful to our relationship with food.

Drastically cutting carbohydrates from your diet can lead to nutritional deficiencies and symptoms of fatigue, weakness, and bad mood. This happens because our body needs a diversity of nutrients to function properly, and carbohydrates – appropriate and in proper proportions – should be part of a balanced diet.

In more severe cases, carbophobia can lead to the development of eating disorders, such as anorexia nervosa. Fearing weight gain, the individual may start to avoid all foods containing carbohydrates, resulting in an extremely restrictive and harmful diet to health.

20 healthy options to replace refined carbohydrates

Replacing refined carbohydrates with healthier alternatives is an important step in maintaining a high level of health. But it’s normal to wonder: how can I replace these foods in my daily diet?

If this is a recurring question in your mind, I have good news: there are many healthy options available. Shall we take a look?

• Whole grains: Quinoa, whole cereals, oats, brown rice.
• Legumes: Lentils, beans, chickpeas, soy.
• Fruits: Apple, banana, orange, pear. They are natural sources of carbohydrates and full of fiber.
• Vegetables: Potato, carrot, beetroot, zucchini.
• Seeds and nuts: Brazil nut, almonds, flax seeds, chia.
• Leafy greens: Kale, spinach, chard, lettuce.

These are just a few options, a vast range of healthy possibilities to explore. Remember, the transition should be gradual and always accompanied by a health professional.

Replacing refined carbohydrates does not mean eliminating them completely, but rather opting for whole and natural foods that are more beneficial to the body. In this way, healthy eating becomes a lifestyle, not just a passing diet.

Why moderation is key in carbohydrate consumption

It is common to say that “everything in excess is harmful”, and with refined carbohydrates, it couldn’t be different. Although this nutrient is necessary for various body functions, such as energy supply and mood regulation, its uncontrolled consumption can have negative health impacts, such as weight gain and imbalance in blood sugar levels.

Moderation is important not only for carbohydrate consumption but for all nutritional sources. We should think of our diet as a whole, seeking balance and variety, including all food groups appropriately.

So the tip is: eat smart and thoughtfully. Opt for complex carbohydrates found in natural and whole foods that, in addition to providing energy gradually, help in the feeling of satiety and contribute to the proper functioning of the intestine.

As for the consumption of ‘refined carbohydrates’, remember they are not the “villain” of the story. The care lies in the amount and frequency of consumption, always aiming to organize a balanced and diversified diet.

• The important thing is moderation and common sense;
• Prefer complex carbohydrates;
• Drink plenty of water;
• Exercise regularly;
• Always consult a nutritionist.

Remember: There are no forbidden foods, only inappropriate eating behaviors!

The influence of hypnosis in controlling refined carbohydrate consumption

Controlling refined carbohydrates in the diet can be a challenge even for the most disciplined. This is where hypnosis can play a significant role.

Hypnosis is used to amplify the brain’s ability to accept positive and transformative suggestions. It can be used to cultivate a healthier and more balanced view of eating and help resist refined carbohydrates, which lead to weight gain and harm health.

By entering a state of intense concentration and focus during hypnosis, you can be guided to associate refined carbohydrates with negative ideas, such as illness and discomfort. At the same time, healthy foods can be linked to energy, vitality, and well-being.

Studies have shown that hypnosis can be effective in modifying eating behaviors, including reducing the desire for processed foods like refined carbohydrates.

Remember, however, that hypnosis should be administered by a qualified and certified hypnotherapist. Additionally, always consult a healthcare professional before starting any type of therapy.

Hypnosis is not a miraculous solution, but a tool that, when used correctly and ethically, can assist in promoting a healthier lifestyle.

Conclusion: Refined Carbohydrates, Awareness, and Health

Throughout this article, it was possible to understand in depth the impacts of excessive refined carbohydrate consumption on our health. We unveiled the possibilities of healthy substitutions, the meaning of the refining process, and even demystified some cognitive traps, such as the dangerous carbophobia.

Opting for conscious and balanced nutrition is essential. There are no forbidden foods, but rather eating behaviors that can be improved. It is essential to seek a diet more focused on complex carbohydrates, which offer a greater amount of nutrients and fibers, contributing to our health and well-being more effectively.

And hypnosis? Ah, hypnosis is an extraordinary tool that can enable a conscious and lasting change of habits. Through serious and scientifically backed techniques, it is possible to reformulate how we perceive foods, how we deal with food, and thus foster a more balanced, healthy, and authentic lifestyle.

Are you ready to start your journey towards your health and well-being? Are you interested in learning scientific hypnosis to apply this knowledge in the nutrition field and take a step forward in your current profession or even open a new professional path? The Brazilian Society of Hypnosis has the perfect course for you!

Get to know the training and postgraduate courses in evidence-based hypnosis that we offer. Everything is ready for you, with respect for science and the weight of studies in our favor. To learn more, visit: https://www.hipnose.com.br/cursos/

Don’t wait any longer to transform your life and those around you. Learn the science of hypnosis with us!

Frequently Asked Questions

What are the main negative effects of refined carbohydrates on health?

Refined carbohydrates, when consumed excessively, can cause various health problems. Some of the main ones include increased risk of obesity, type 2 diabetes, heart disease, certain types of cancer, hormonal imbalance, and chronic fatigue. Additionally, as they are metabolized quickly, they can lead to blood sugar spikes followed by abrupt drops, which can cause hunger and cravings for more carbohydrates.

How can I replace refined carbohydrates in my diet?

Replacing refined carbohydrates does not necessarily mean eliminating all carbohydrates from your diet. It is possible to choose healthier alternatives, such as whole grains, vegetables, legumes, fruits, and seeds. These foods are rich in fiber, vitamins, and minerals and have a milder effect on blood sugar levels.

Can hypnosis help control refined carbohydrate consumption?

Yes, clinical hypnosis can be an effective tool to help control refined carbohydrate consumption. Through hypnosis, it is possible to access the subconscious and reprogram unhealthy eating habits and behaviors, replacing them with healthier choices. However, this practice should be carried out by trained and qualified professionals.

Why is moderation key in carbohydrate consumption?

While refined carbohydrates can be harmful if consumed in excess, completely eliminating all carbohydrates from the diet may not be healthy. Carbohydrates provide energy for the body and brain, and healthy sources of carbohydrates have many health benefits. Therefore, moderation is key, focusing on complex and quality carbohydrates.

What is the difference between refined and whole carbohydrates?

Refined carbohydrates are grains that have had most of their fiber and nutrients removed during the refining process. This makes them easy to digest but also leaves them deficient in many essential nutrients. On the other hand, whole carbohydrates are grains that still contain the fiber-rich bran layer, making them more satisfying and nutritious.