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Johns Hopkins University *

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Health Science

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Oct 30, 2023

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5. Cutting back on sugar and refined carbohydrates The Western diet is increasingly high in added sugars, which has definite links to obesity Trusted Source , even when the sugar occurs in beverages Trusted Source rather than food. Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta. These foods are quick to digest, and they convert to glucose rapidly. Excess glucose enters the blood and provokes the hormone insulin , which promotes fat storage in the adipose tissue. This contributes to weight gain. Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include: whole-grain rice, bread, and pasta instead of the white versions fruit, nuts, and seeds instead of high sugar snacks herb teas and fruit-infused water instead of high sugar sodas smoothies with water or milk instead of fruit juice
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