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High intake of processed, or refined, carbohydrates manifests through elevated levels of fat in the blood. Consumption of these foods has been shown to negatively impact cardiovascular function, gut health, mental health, and inflammation. (source, source)
High intake of processed or refined carbohydrates can negatively impact multiple bodily systems, impairing cognitive and physical performance through a variety of mechanisms. Limiting the intake of highly processed foods helps support optimally functioning systems, ensuring adequate nutrient delivery and cellular efficiency across multiple systems.
Supplement with Fiber: Fiber consumption has been shown to reduce blood lipid levels. (source) Soluble fibers lower cholesterol by forming a gel-like substance in the gut that binds cholesterol, facilitating its excretion and reducing overall cholesterol absorption in the body. (source) Recommendation: Supplement with at least 10 g of fiber daily.
Supplement with Alpha-Lipoic Acid: Alpha-lipoic acid has been shown to improve markers of high processed carbohydrate intake. (source) Alpha-lipoic acid improves insulin sensitivity through multiple pathways, helping to promote glucose metabolism. (source, source) Recommendation: Supplement with at least 600 mg of alpha-lipoic acid daily.
